Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Spelt Flakes (Arrowhead Mills) 1 cup 3.10 2.70 0.40
Spinach, canned 1 cup 5.10 3.80 1.30
Spinach, cooked fresh 1 cup 5.40 4.30 1.10
Spinach, cooked frozen 1 cup 6.10 4.90 1.20
Spinach, raw 1 cup 0.80 0.60 0.20
Split pea with bacon, ham, pork, ready-to-serve can 1 cup 8.20 7.00 1.20
Split pea with ham or bacon, undiluted 1 cup 16.50 14.10 2.40
Split pea, vegetarian, ready-to-serve can 1 cup 8.80 7.60 1.20
Sprouts, acorn, cooked 1 cup 10.80 4.60 6.20
Sprouts, alfalfa 1 cup 0.80 0.60 0.20
Sprouts, mung bean, canned 1 cup 1.00 0.50 0.50
Sprouts, mung bean, cooked fresh 1 cup 1.00 0.40 0.60
Sprouts, soybean, raw 1 cup 0.80 0.40 0.40
Squash, butternut, cooked 1 cup 3.30 1.90 1.40
Squash, chayote, cooked 1 cup 4.50 3.50 1.00
Squash, hubbard, cooked 1 cup 6.60 2.80 3.80
Squash, spaghetti, cooked 1 cup 2.20 1.00 1.20
Squash, summer (green or yellow) cooked 1 cup 2.50 2.00 0.50
Squash, summer (green or yellow) raw 1 cup 1.50 1.20 0.30
Squash, winter (dark green or orange), cooked 1 cup 6.70 2.90 3.80
Squash, zucchini, cooked 1 cup 2.50 1.40 1.10
Squash, zucchini, raw 1 cup 1.40 0.80 0.60
Strawberries 1 cup 3.30 2.40 0.90
Strawberries, frozen, sweetened 1 cup 4.80 3.80 1.00
Sun Country Granola with Almonds (Quaker) 1 cup 5.90 3.50 2.40