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Soluble Fiber Calculator
Fruits
Food Item
Serving Size
Apple (with skin)
1 medium
0.5
1
2
3
4
5
applesauce
1/2 cup
0.5
1
2
3
4
5
Apricot
3 small
0.5
1
2
3
4
5
banana
1 medium
0.5
1
2
3
4
5
Blackberries
1/2 cup
0.5
1
2
3
4
5
Blueberries
1/2 cup
0.5
1
2
3
4
5
Cantaloupe
1/4 melon
0.5
1
2
3
4
5
Cherries, sweet
10
0.5
1
2
3
4
5
Figs, dried
2 medium
0.5
1
2
3
4
5
Grapefruit
1/2 medium
0.5
1
2
3
4
5
Grapes white, red
18-20
0.5
1
2
3
4
5
Honeydew - melon
1 cup
0.5
1
2
3
4
5
Kiwi
1 medium
0.5
1
2
3
4
5
Mango, flesh only
½ small
0.5
1
2
3
4
5
Orange
1 medium
0.5
1
2
3
4
5
Peach
1 medium
0.5
1
2
3
4
5
Pear (with skin)
1 medium
0.5
1
2
3
4
5
Pineapple - diced
1/2 cup
0.5
1
2
3
4
5
Plums
2 to 3 small
0.5
1
2
3
4
5
Prunes (pitted)
3 medium
0.5
1
2
3
4
5
Raisins
1/4 cup
0.5
1
2
3
4
5
Raspberries
1/2 cup
0.5
1
2
3
4
5
Strawberries
1 cup
0.5
1
2
3
4
5
Legumes (cooked)
Food Item
Serving Size
Baked beans (8-oz can)
1/2 cup
0.5
1
2
3
4
5
Black beans
1/2 cup
0.5
1
2
3
4
5
Black-eyed peas
1/2 cup
0.5
1
2
3
4
5
Chickpeas (garbanzos)
1/2 cup
0.5
1
2
3
4
5
Great Northern
1 cup
0.5
1
2
3
4
5
Green beans fresh or frozen
1/2 cup
0.5
1
2
3
4
5
Kidney beans
1/2 cup
0.5
1
2
3
4
5
Lentils, cooked
1/2 cup
0.5
1
2
3
4
5
Lima beans
1/2 cup
0.5
1
2
3
4
5
Navy beans
1/2 cup
0.5
1
2
3
4
5
Pinto beans
1/2 cup
0.5
1
2
3
4
5
Vegetables
Food Item
Serving Size
Artichoke
1 medium
0.5
1
2
3
4
5
Asparagus, cut
1/2 cup
0.5
1
2
3
4
5
Beets sliced
1/2 cup
0.5
1
2
3
4
5
Broccoli
1/2 cup
0.5
1
2
3
4
5
Brussels sprouts
1/2 cup
0.5
1
2
3
4
5
Carrot
1 medium
0.5
1
2
3
4
5
Celery, fresh chopped
1 cup
0.5
1
2
3
4
5
Cabbage (red, white)
1/2 cup
0.5
1
2
3
4
5
Cauliflower
1 cup
0.5
1
2
3
4
5
Corn, canned
1/2 cup
0.5
1
2
3
4
5
Endive (salad)
10 leaves
0.5
1
2
3
4
5
Greens (collards, beet greens , dandelion, kale, Swiss chard, turnip greens)
1/2 cup
0.5
1
2
3
4
5
Lettuce, iceberg
1 cup
0.5
1
2
3
4
5
Onion
1/2 cup
0.5
1
2
3
4
5
Peas green, fresh or frozen
1/2 cup
0.5
1
2
3
4
5
Potato, baked with skin
1 medium
0.5
1
2
3
4
5
Pepper, green,sliced, raw
1/2 cup
0.5
1
2
3
4
5
Spinach (raw)
1 cup
0.5
1
2
3
4
5
Sweet potatoes
1 small
0.5
1
2
3
4
5
Zucchini (cooked)
1/2 cup
0.5
1
2
3
4
5
Nuts / Seeds
Food Item
Serving Size
Foot Item
Serving size
Almonds
10 nuts
0.5
1
2
3
4
5
Soy nuts, roasted
1/4 cup
0.5
1
2
3
4
5
Sunflower seeds
1/4 cup
0.5
1
2
3
4
5
Bread / Grains
Food Item
Serving Size
Bagel (plain) 4"
1
0.5
1
2
3
4
5
Bread, rye
1 slice
0.5
1
2
3
4
5
Bread, whole-wheat
1 slice
0.5
1
2
3
4
5
Pumpernickel bread
1 slice
0.5
1
2
3
4
5
Rice, brown
1/2 cup
0.5
1
2
3
4
5
Seven-grain bread
1 slice
0.5
1
2
3
4
5
White bread
1 slice
0.5
1
2
3
4
5
Cereals:
All-Bran Bran Buds
1/2 cup
0.5
1
2
3
4
5
Bran Flakes
3/4 cup
0.5
1
2
3
4
5
Cheerios
1 cup
0.5
1
2
3
4
5
Fiber One
1/2 cup
0.5
1
2
3
4
5
Oat Bran
1 1/4 cups
0.5
1
2
3
4
5
Oat Bran Flakes
3/4 cups
0.5
1
2
3
4
5
Oatmeal (cooked regular, quick, or instant)
1/2 cup - dry
0.5
1
2
3
4
5
Oatmeal (packets)
1 packet
0.5
1
2
3
4
5
Oatmeal (Quaker weight control)
1 packet
0.5
1
2
3
4
5
Raisin Bran
1 cup
0.5
1
2
3
4
5
Shredded Wheat
1 cup
0.5
1
2
3
4
5
Wheat Chex
1 cup
0.5
1
2
3
4
5
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