Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Oat bran 1 cup 5.70 3.00 2.70
Oat Bran Flakes (Arrowhead Mills) 1 cup 3.50 1.90 1.60
Oat Bran Ready-To-Eat (Quaker) 1 cup 4.80 2.80 2.00
Oatmeal Crisp - Almond (General Mills) 1 cup 4.30 3.10 1.20
Oatmeal Crisp - Apple Cinnamon (General Mills) 1 cup 4.50 2.80 1.70
Oatmeal Crisp - Raisin (General Mills) 1 cup 3.50 2.50 1.00
Oatmeal Squares (Quaker) 1 cup 4.20 2.50 1.70
Oatmeal Squares - Cinamon (Quaker) 1 cup 4.50 2.50 2.00
Oatmeal, dry 1 cup 8.60 4.60 4.00
Oatmeal, instant, flavored 1 cup 3.10 1.60 1.50
Oatmeal, instant, plain 1 cup 3.90 2.10 1.80
Oatmeal, regular 1 cup 4.00 2.10 1.90
Okra, cooked 1 cup 5.10 3.10 2.00
Olives, black 1 medium 0.20 0.10 0.10
Olives, green 1 medium 0.10 0.10
Olives, stuffed 1 medium 0.10 0.10
Onion flavored rings 1 oz 1.70 1.60 0.10
Onion powder 1 tsp 0.20 0.10 0.10
Onion, (French), undiluted 1 cup 3.10 1.40 1.70
Onion, white, yellow, or red, cooked 1 cup 2.90 0.80 2.10
Onion, white, yellow, or red, raw 1 cup 2.90 1.10 1.80
Orange 1 medium 3.10 1.30 1.80
Orange juice 1 cup 0.50 0.30 0.20
Oregano (ground) 1 tsp 0.60
Oreo O's (Post) 1 cup 0.90 0.60 0.30