Table 1.
Select sources of dietary fiber in the food groups.
| Fiber Content in The Food Groups ** | Food Item | * NDB ID | Grams/Cup |
| 1. Grain | Corn bran, crude | 20015 | 60 |
| Barley, hulled | 20004 | 31.8 | |
| Rye flour, dark | 20063 | 30 | |
| Wheat bran, crude | 20077 | 24 | |
| Rice bran, crude | 20060 | 24.8 | |
| Bulgur, dry | 20021 | 17.5 | |
| Oats | 20038 | 16 | |
| Sorghum grain | 20067 | 12.9 | |
| Cereal, ready to eat (granola) | 08037 | 10.9 | |
| Cornmeal, self-rising | 20324 | 10.7 | |
| Wild rice, raw | 20088 | 9.9 | |
| Pasta, whole grain | 20135 | 9.2 | |
| Couscous, dry | 20028 | 8.7 | |
| Rice, brown, long grain | 20036 | 6.7 | |
| 2. Protein Foods | Beans, kidney, all types | 16027 | 45.8 |
| Soybeans, mature, roasted | 16410 | 30.4 | |
| Peas, green, split, raw | 16085 | 43 | |
| Seeds, sesame seed | 12029 | 21.6 | |
| Lentils, pink or red, raw | 16144 | 20 | |
| Nuts, almond, oil roasted | 12065 | 16.5 | |
| Peanuts, oil roasted | 16389 | 13.5 | |
| Chickpeas (garbanzo beans) canned | 16360 | 10.6 | |
| 3. Fruits | Passion fruit, purple, raw | 09231 | 24.5 |
| Blueberries, canned, heavy syrup, drained | 09353 | 15 | |
| Figs, dried, uncooked | 09094 | 14.6 | |
| The Fiber Content in the Food Groups | Food Item | * NDB ID | Grams/Cup |
| 3. Fruits | Peaches, dried, sulfured, uncooked | 09246 | 13 |
| (Continued) | Plums, dried (prunes), uncooked | 09279 | 12.4 |
| Raisins, seeded | 09299 | 11.2 | |
| Apricots, dried, sulfured, stewed with added sugar | 09034 | 11.1 | |
| Avocado, raw | 09037 | 10.1 | |
| Prunes (dried plum) | 09293 | 9.4 | |
| Guava, common, raw | 09139 | 8.9 | |
| Oranges, raw with peel | 09205 | 7.7 | |
| Plantain, green, raw | 09542 | 5.9 | |
| Kiwi fruit, green, raw | 09148 | 5.4 | |
| Blueberry, raw | 09050 | 3.6 | |
| Apple, granny smith, raw | 09502 | 3.1 | |
| Strawberry, raw | 09316 | 3 | |
| Peaches, yellow, raw | 09236 | 2.3 | |
| Plum, raw | 09279 | 2.3 | |
| 4. Vegetables | Potatoes, mashed, dehydrated granules | 11380 | 14.2 |
| Mixed vegetables | 11579 | 9.3 | |
| Sweet potatoes, cooked, boiled | 11510 | 8.2 | |
| Edamame, frozen, prepared | 11212 | 8.1 | |
| Artichokes, frozen, cooked, boiled, drained | 11703 | 7.7 | |
| Collard, cooked, boiled | 11162 | 7.6 | |
| Tomato (sun-dried) | 11955 | 6.6 | |
| Brussel Sprouts, frozen, chopped | 11093 | 6.4 | |
| Corn (yellow, dried) | 35183 | 5.8 | |
| Broccoli, frozen, chopped | 11093 | 5.5 | |
| Squash, winter, hubbard, raw | 11489 | 4.5 | |
| Carrots, cooked (frozen) | 11131 | 4.8 | |
| Pea, raw | 09252 | 4.3 | |
| Gums, guar, seed gums | 42281 | 21 |