Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Macadamia nuts 1 cup 12.50 9.90 2.60
Mace (ground) 1 tsp 0.40
Malted milk balls 1 oz 1.00 0.50 0.50
Mandarin orange 1 cup 4.50 2.70 1.80
Mandarin orange, canned, syrup 1 cup 1.80 1.30 0.50
Mango 1 medium 3.70 2.20 1.50
Maple Corns (Arrowhead Mills) 1 cup 6.00 5.90 0.10
Marjoram (dried) 1 tsp 0.20
Marshmallow 1 cup
Marshmallow Alpha-Bits (Post) 1 cup 1.00 0.60 0.40
Marshmallow Blasted Froot Loops K-sentials (Kellogg's) 1 cup 0.80 0.70 0.10
Marshmallow Mateys (Malt-O-Meal) 1 cup 1.20 0.60 0.60
Marshmallow Safari (Quaker) 1 cup 1.30 0.70 0.60
Matzo, egg 1 each 0.80 0.30 0.50
Matzo, plain 1 each 0.80 0.40 0.40
Matzo, whole wheat 1 each 0.80 0.40 0.40
Melba toast 1 each 0.13 0.05 0.08
Milk chocolate with almonds 1 oz 1.80 1.50 0.30
Milk chocolate with cereal 1 oz 0.90 0.70 0.20
Milk chocolate with peanuts 1 oz 1.00 0.80 0.20
Milk chocolate, plain 1 oz 1.00 0.80 0.20
Millet, cooked 1 cup 6.50 5.30 1.20
Millet, dry 1 cup 17.00 13.80 3.20
Minestrone, ready-to-serve can 1 cup 3.30 2.20 1.10
Minestrone, undiluted 1 cup 6.60 4.40 2.20