Table 2.
Dietary fibre content of various food sources
| Source | Dietary fibre (g/100 g edible portion) | ||
|---|---|---|---|
| Total | Insoluble | Soluble | |
| Grains | |||
| Barley | 17.3 | – | – |
| Corn | 13.4 | – | – |
| Oats | 10.3 | 6.5 | 3.8 |
| Rice (dry) | 1.3 | 1.0 | 0.3 |
| Rice (cooked) | 0.7 | 0.7 | 0.0 |
| Wheat (whole grain) | 12.6 | 10.2 | 2.3 |
| Wheat germ | 14.0 | 12.9 | 1.1 |
| Legumes & pulses | |||
| Green beans | 1.90 | 1.40 | 0.50 |
| Soy | 15.0 | – | – |
| Peas, green frozen | 3.5 | 3.2 | 0.3 |
| Kidney beans, canned | 6.3 | 4.7 | 1.6 |
| Lentils, raw | 11.4 | 10.3 | 1.1 |
| Lima beans, canned | 4.2 | 3.8 | 0.4 |
| White beans, raw | 17.7 | 13.4 | 4.3 |
| Vegetables | |||
| Potato, no skin | 1.30 | 1.0 | 0.30 |
| Bitter gourd | 16.6 | 13.5 | 3.1 |
| Beetroot | 7.8 | 5.4 | 2.4 |
| Fenugreek leaves | 4.9 | 4.2 | 0.7 |
| Ladyfinger | 4.3 | 3.0 | 1.3 |
| Spinach, raw | 2.6 | 2.1 | 0.5 |
| Turnips | 2.0 | 1.5 | 0.5 |
| Tomato, raw | 1.2 | 0.8 | 0.4 |
| Green onions, raw | 2.2 | 2.2 | 0.0 |
| Eggplant | 6.6 | 5.3 | 1.3 |
| Cucumbers, peeled | 0.6 | 0.5 | 0.1 |
| Cauliflower, raw | 1.8 | 1.1 | 0.7 |
| Celery, raw | 1.5 | 1.0 | 0.5 |
| Carrot, raw | 2.5 | 2.30 | 0.20 |
| Broccoli, raw | 3.29 | 3.00 | 0.29 |
| Fruits | |||
| Apple, unpeeled | 2.0 | 1.8 | 0.2 |
| Kiwi | 3.39 | 2.61 | 0.80 |
| Mango | 1.80 | 1.06 | 0.74 |
| Pineapple | 1.20 | 1.10 | 0.10 |
| Pomegranate | 0.60 | 0.49 | 0.11 |
| Watermelon | 0.50 | 0.30 | 0.20 |
| Grapes | 1.2 | 0.7 | 0.5 |
| Oranges | 1.8 | 0.7 | 1.1 |
| Plums | 1.6 | 0.7 | 0.9 |
| Strawberry | 2.2 | 1.3 | 0.9 |
| Bananas | 1.7 | 1.2 | 0.5 |
| Peach | 1.9 | 1.0 | 0.9 |
| Pear | 3.0 | 2.0 | 1.0 |
| Nuts and seeds | |||
| Almonds | 11.20 | 10.10 | 1.10 |
| Coconut, raw | 9.0 | 8.5 | 0.5 |
| Peanut, dry roasted | 8.0 | 7.5 | 0.5 |
| Cashew, oil roasted | 6.0 | – | – |
| Seasame seed | 7.79 | 5.89 | 1.90 |
| Flaxseed | 22.33 | 10.15 | 12.18 |