Table III.

Examples of dietary fibre content in food (g/amount) [18]

Content	Amount (weight)	Total fibre [g]	Insoluble fibre [g]	Soluble fibre [g]
Fruits:
Apple, fresh with skin	1 medium (138 g)	3.73	2.76	0.97
Banana, fresh or ripe	1 medium (118 g)	2.83	2.12	0.71
Cranberries, dried	1 C (120 g)	6.01	4.44	1.56
Kiwi	1 medium (76 g)	2.58	1.98	0.61
Mango, fresh	1 each (207 g)	3.73	2.19	1.53
Orange, fresh	1 medium (131 g)	3.14	1.31	1.83
Strawberries, fresh	1 C (144 g)	3.31	2.45	0.86
Vegetables:
Asparagus, cooked	1 C (180 g)	2.88	1.44	1.44
Broccoli, cooked from fresh	1 C (156 g)	4.68	2.34	2.34
Carrot, raw	1 C (110 g)	3.30	1.65	1.65
Carrot, cooked from fresh	1 C (156 g)	5.15	2.96	2.18
Cauliflower, cooked from fresh	1 C (125 g)	3.37	2.50	0.87
Corn, cooked	1 medium (100 g)	2.80	2.30	0.50
Lentils, cooked from dried	1 C (198 g)	15.64	14.45	1.19
Potato, boiled without skin	1 C (156 g)	2.81	1.20	1.61
Sauerkraut	1 C (236 g)	5.90	3.85	2.05
Grains:
Bread, multigrain	1 slice (26 g)	1.79	1.48	0.31
Bread, pumpernickel	1 slice (26 g)	1.51	0.73	0.78
Millet, cooked	1 C (240 g)	6.48	5.26	1.22
Oat bran	1 C (219 g)	5.67	3.02	2.65
Oatmeal, regular cooking	1 C (234 g)	3.98	2.13	1.85
Rice brown, cooked	1 C (195 g)	3.51	3.28	0.23
Wheat bran	1 C (64 g)	27.39	25.22	2.18
Others:
Almonds	1 C (142 g)	15.90	14.34	1.56
Flax seeds	1 C (114 g)	25.46	11.57	13.98
Dark chocolate	1 oz (28.35 g)	1.67	1.60	0.07
Sunflower seeds	1 C (128 g)	13.44	10.75	2.69
Potato chip	1 oz (28.35 g)	1.31	0.56	0.75