Fiber Content of Foods

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Food Amount Total Fiber
(grams)
Insoluble Fiber
(grams)
Soluble Fiber
(grams)
Waffle Crisp (Post) 1 cup 1.50 1.10 0.40
Wafflers - Cinnamon, Maple, Original, Vanilla Nut (U.S. Mills) 1 cup 1.90 1.60 0.30
Waffles, white flour, frozen - 4" 1 each 0.50 0.20 0.30
Waffles, white flour, home recipe - 7" 1 each 1.00 0.40 0.60
Walnuts 1 cup 5.80 4.00 1.80
Water chestnuts, canned 1 cup 3.10 1.80 1.30
Watercress, raw 1 cup 0.50 0.20 0.30
Watermelon 1 cup 1.40 0.80 0.60
Weetabix (Weetabix) 1 cup 2.00 1.70 0.30
Wheat 1 each 0.09 0.07 0.02
Wheat Bran (Arrowhead Mills) 1 cup 27.40 25.20 2.20
Wheat Chex (General Mills) 1 cup 5.60 4.80 0.80
Wheat, cracked whole wheat 1 cup 16.50 14.00 2.50
Wheat, germ 1 cup 14.60 11.00 3.60
Wheat, gluten 1 cup 12.40
Wheat, spelt 1 cup 13.70 12.10 1.60
Wheat, sprouted 1 cup 1.20 1.00 0.20
Wheaties (General Mills) 1 cup 2.10 1.40 0.70
White chocolate 1 oz
Whole wheat 1 each 0.20 0.10 0.10
Wild rice, cooked 1 cup 2.90 2.60 0.30