Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Flour, cake or pastry 1 cup 2.30 1.10 1.20
Flour, chickpea 1 cup 9.90 7.80 2.10
Flour, corn 1 cup 10.90 6.10 4.80
Flour, peanut, defatted 1 cup 9.50 6.90 2.60
Flour, peanut, low-fat 1 cup 9.50 6.80 2.60
Flour, potato 1 cup 9.40 4.30 5.10
Flour, rice, brown 1 cup 7.30 6.20 1.10
Flour, rye 1 cup 14.90 10.90 4.00
Flour, soy, defatted 1 cup 17.50 9.60 7.90
Flour, soy, full-fat 1 cup 8.10 4.50 3.60
Flour, soy, low-fat 1 cup 9.00 3.50 5.50
Flour, triticale, whole grain 1 cup 19.00 15.50 3.50
Flour, white, all-purpose 1 cup 3.40 1.40 2.00
Flour, whole wheat 1 cup 14.60 12.50 2.10
Four, rice, white 1 cup 3.80 3.00 0.80
Frankenberry (General Mills) 1 cup 0.40 0.40
French toast 1 slice 0.60 0.30 0.30
French Toast Crunch (General Mills) 1 cup 1.90 1.80 0.10
Fried pork rinds 1 oz
Froot Loops K-sentials (Kellogg's) 1 cup 0.60 0.40 0.20
Frosted Cheerios (General Mills) 1 cup 1.40 0.80 0.60
Frosted Flakes (Malt-O-Meal) 1 cup 1.50 1.40 0.10
Frosted Flakes (Quaker) 1 cup 2.00 1.90 0.10
Frosted Flakes K-sentials (Kellogg's) 1 cup 0.80 0.70 0.10
Frosted Oats (Quaker) 1 cup 1.10 0.60 0.50