Foods with Fiber
Wondering how much fiber is in some of your favorite foods?
Just check the list below and tally up the amount of fiber you consume in a day.
| Foods | Serving size | Fiber grams per serving |
Calories per serving |
|
| 1 tsp.* | 5.00 | 3 | ||
| Konsyl® | 1 tsp.* | 5.00 | 3 | |
| Breads | Whole wheat | 1 slice | 2.11 | 70 |
| White | 1 slice | 0.50 | 70 | |
| Rye | 1 slice | 1.72 | 70 | |
| Cereal | Oat Bran | 1 ounce | 4.06 | 110 |
| Shredded Wheat | 1 ounce | 2.64 | 90 | |
| Corn Flakes | 1 ounce | 0.45 | 110 | |
| Rice | Brown | 1/2 cup | 5.27 | 109 |
| White | 1/2 cup | 1.42 | 133 | |
| Spaghetti | 2 ounces | 2.56 | 220 | |
| Vegetables (cooked, unless otherwise noted) | Broccoli | 1/2 cup | 2.58 | 22 |
| Brussels Sprouts | 1/2 cup | 2.00 | 30 | |
| Corn | 1/2 cup | 3.03 | 89 | |
| Eggplant | 1/2 cup | 0.96 | 13 | |
| Green Peas | 1/2 cup | 3.36 | 67 | |
| Lettuce (raw) | 1/2 cup | 0.24 | 5 | |
| Potato (baked w/skin) | 1/2 cup | 2.97 | 57 | |
| Spinach | 1/2 cup | 2.07 | 21 | |
| Squash (baked) | 1/2 cup | 2.87 | 57 | |
| Tomato (raw) | 1/2 cup | 1.17 | 19 | |
| Zucchini | 1/2 cup | 1.26 | 14 | |
| Beans | Green (canned) | 1/2 cup | 1.89 | 20 |
| Kidney | 1/2 cup | 5.48 | 100 | |
| Lima | 1/2 cup | 4.25 | 90 | |
| Pinto | 1/2 cup | 5.93 | 101 | |
| Fresh Fruits | Apple (w/peel) | 1 medium | 2.76 | 81 |
| Apricots | 1 cup | 3.13 | 74 | |
| Banana | 1 medium | 2.19 | 105 | |
| Blackberries | 1 cup | 7.20 | 74 | |
| Boysenberries | 1 cup | 7.20 | 74 | |
| Grapefruit | 1 medium | 3.61 | 92 | |
| Grapes | 1 cup | 1.12 | 114 | |
| Orange | 1 medium | 3.14 | 65 | |
| Pear (w/peel) | 1 medium | 4.32 | 98 | |
| Prunes (dried) | 1 cup | 13.76 | 246 | |
| Raspberries | 1 cup | 7.50 | 62 | |
| Strawberries | 1 cup | 3.87 | 46 | |
| Watermelon | 1 slice | 1.93 | 152 | |
| *Adding a teaspoon of Konsyl® to your diet every day will help you attain the recommended fiber goal of 25-35 grams per day. | ||||