Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Puffed Rice (Quaker) 1 cup 0.30 0.20 0.10
Puffed Wheat (Arrowhead Mills) 1 cup 2.40 2.00 0.40
Puffed Wheat (Malt-O-Meal) 1 cup 1.40 1.20 0.20
Puffed Wheat (Quaker) 1 cup 1.10 0.60 0.50
Pumpkin or squash seeds 1 cup 8.80 6.40 2.40
Pumpkin, canned 1 cup 7.10 6.10 1.00