Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Bite Size Shredded Wheat (Arrowhead Mills) 1 cup 6.20 5.30 0.90
Bite Size Shredded Wheat, Sweetened (Arrowhead Mills) 1 cup 5.30 4.50 0.80
Black bean, ready-to serve can 1 cup 5.30 3.90 1.40
Black bean, undiluted 1 cup 6.80 5.10 1.70
Black currant juice 1 cup 1.50 0.50 1.00
Blackberries 1 cup 7.60 6.20 1.40
Blueberries 1 cup 3.90 3.50 0.40
Body Buddies (General Mills) 1 cup 0.90 0.70 0.20
Booberry (General Mills) 1 cup 0.40 0.40
Bran (Nabisco) 100% 1 cup 24.80 22.40 2.40
Bran Cereal with Apples & Cinnamon (Health Valley) 1 cup 11.40 9.80 1.60
Bran Flakes (Arrowhead Mills) 1 cup 4.40 3.70 0.70
Bran Flakes (Malt-O-Meal) 1 cup 6.71 6.00 0.70
Bran Flakes (Post) 1 cup 6.70 6.00 0.70
Bran, corn, dry 1 cup 63.20 61.60 1.60
Bran, oat bran, dry 1 cup 14.50 7.70 6.80
Bran, rice, dry 1 cup 24.80 21.60 3.20
Bran, wheat (unprocessed) 1 cup 24.80 22.90 1.90
Brazil nuts 1 cup 7.50 5.70 1.80
Bread crumbs, plain 1 Tbsp 0.20 0.10 0.10
Bread, Boston brown 1 slice 2.10 1.60 0.50
Bread, cheese 1 slice 0.50 0.20 0.30
Bread, cinnamon swirl 1 slice 0.60 0.30 0.30
Bread, cracked wheat 1 slice 1.00 0.70 0.30
Bread, cracked wheat, lo-cal, hi-fiber 1 slice 3.10 1.70 1.40