Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Beans, green or string, cooked frozen 1 cup 4.10 2.30 1.80
Beans, kidney, cooked dried 1 cup 11.40 5.70 5.70
Beans, lima, cooked dried 1 cup 13.20 6.20 7.00
Beans, lima, cooked frozen 1 cup 9.90 7.20 2.70
Beans, navy, cooked dried 1 cup 11.70 7.30 4.40
Beans, northern, cooked dried 1 cup 11.10 8.30 2.80
Beans, pinto, cooked dried 1 cup 14.70 10.90 3.80
Beans, refried, canned 1 cup 13.40 9.20 4.20
Beans, soybeans, cooked dried 1 cup 10.30 5.70 4.60
Beans, soybeans, green cooked 1 cup 7.60 4.20 3.40
Beans, soybeans, roasted 1 cup 30.40 16.70 13.70
Beans, wax or yellow, canned 1 cup 1.70 0.80 0.90
Beans, wax or yellow, cooked fresh 1 cup 3.70 2.10 1.60
Beans, wax or yellow, cooked frozen 1 cup 4.10 2.30 1.80
Beef with noodles or pasta, ready-to-serve can 1 cup 0.80 0.50 0.30
Beef with noodles or pasta, undiluted 1 cup 0.70 0.40 0.30
Beet greens, cooked 1 cup 4.20 2.30 1.90
Beet greens, raw 1 cup 1.40 1.00 0.40
Beets, canned 1 cup 2.90 1.50 1.40
Beets, cooked fresh 1 cup 3.40 1.40 2.00
Berry Berry Kix (General Mills) 1 cup 0.20 0.10 0.10
Berry Colossal Crunch (Malt-O-Meal) 1 cup 0.40 0.30 0.10
Betty Crocker Cinnamon Streusel (General Mills) 1 cup 1.50 1.20 0.30
Betty Crocker Dutch Apple (General Mills) 1 cup 1.60 1.00 0.60
Biscuit, baking powder, buttermilk 1 medium 0.50 0.20 0.30