Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Pita, white 1 medium 1.00 0.50 0.50
Pita, whole wheat 1 medium 3.30 2.60 0.70
Plaintains, boiled or baked 1 cup 3.50 2.80 0.70
Plum 1 medium 2.50 1.20 1.30
Plum, canned, heavy syrup 1 cup 2.60 1.20 1.40
Pomegranate 1 medium 1.00 0.80 0.20
Popcorn cake 1 each 0.40 0.30 0.10
Popover 1 each 0.60 0.30 0.30
Poppy seeds 1 cup 14.10
Post Toasties (Post) 1 cup 0.40 0.30 0.10
Potato, baked, with skin 1 cup 2.90 1.70 1.20
Potato, baked, without skin 1 cup 1.90 0.60 1.30
Potato, boiled, with skin 1 cup 3.00 1.80 1.20
Potato, boiled, without skin 1 cup 2.80 1.20 1.60
Potato, canned 1 cup 4.50 1.00 3.50
Product 19 (Kellogg's) 1 cup 1.00 0.70 0.30
Prune 1 cup 12.10 5.60 6.50
Prune juice 1 cup 2.60 1.30 1.30
Prune, cooked, unsweetened 1 cup 16.40 12.20 4.20
Puffed Corn (Arrowhead Mills) 1 cup 0.40 0.30 0.10
Puffed Corn (Health Valley) 1 cup 1.80 1.70 0.10
Puffed Kamut (Arrowhead Mills) 1 cup 1.50 1.30 0.20
Puffed Millet (Arrowhead Mills) 1 cup 2.60 2.20 0.40
Puffed Rice (Arrowhead Mills) 1 cup 0.50 0.40 0.10
Puffed Rice (Malt-O-Meal) 1 cup 0.40 0.30 0.10