Fiber factoid

The amount of fiber in a serving of food may depend on whether the food is raw or cooked. For example, as you can see from Table 8-2, a 3.5-ounce serving of plain dried prunes has 7.2 grams of fiber while a 3.5-ounce serving of stewed prunes has 6.6 grams of fiber.

Why? When you stew prunes, they plump up — which means they absorb water. The water adds weight but (obviously) no fiber. So a serving of prunes-plus-water has slightly less fiber per ounce than a same-weight serving of plain dried prunes.

Table 8-2

Fiber Content in Common Foods

Food

Grams of Fiber in a 100-Gram (3.5-Ounce) Serving

Bread

Bagel

2.1

Bran bread

8.5

Pita bread (white)

1.6

Pita bread (whole wheat)

7.4

White bread

1.9

Cereals

Bran cereal

35.3

Bran flakes

18.8

Cornflakes

2.0

Oatmeal

10.6

Wheat flakes

9.0

Grains

Barley, pearled (minus its outer covering), raw

15.6

Cornmeal, whole grain

11.0

De-germed

5.2

Oat bran, raw

6.6

Rice, raw (brown)

3.5

Rice, raw (white)

1.0-2.8

Rice, raw (wild)

5.2

Wheat bran

15.0

Fruits

Apple, with skin

2.8

Apricots, dried

7.8

Figs, dried

9.3

Kiwi fruit

3.4

Food

Grams of Fiber in a 100-Gram (3.5-Ounce) Serving

Pear, raw

2.6

Prunes, dried

7.2

Prunes, stewed

6.6

Raisins

5.3

Vegetables

Baked beans (vegetarian)

7.7

Chickpeas (canned)

5.4

Lima beans, cooked

7.2

Broccoli, raw

2.8

Brussels sprouts, cooked

2.6

Cabbage, white, raw

2.4

Cauliflower, raw

2.4

Corn, sweet, cooked

3.7

Peas with edible pods, raw 2.6

Potatoes, white, baked, w/ skin 5.5

Sweet potato, cooked

3.0

Tomatoes, raw

1.3

Nuts

Almonds, oil-roasted

11.2

Coconut, raw

9.0

Hazelnuts, oil-roasted

6.4

Peanuts, dry-roasted

8.0

Pistachios

10.8

Other

Corn chips, toasted

4.4

Tahini (sesame seed paste) 9.3

Tofu

1.2

Provisional Table on the Dietary Fiber Content of Selected Foods (Washington, D.C.: U.S. Department of Agriculture, 1988)

Provisional Table on the Dietary Fiber Content of Selected Foods (Washington, D.C.: U.S. Department of Agriculture, 1988)

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