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| Serving Size | Total Fiber (g) | Soluable Fiber (g) | Insoluble Fiber (g) | |
| Breads, Cereals, and Pasta | ||||
| Cornflakes | 1 cup | 0.5 | 0.0 | 0.5 |
| White bread | 1 slice | 0.53 | 0.03 | 0.5 |
| Rye bread | 1 slice | 2.7 | 0.8 | 1.9 |
| Whole grain bread | 1 slice | 2.9 | 0.08 | 2.8 |
| French bread | 1 slice | 1.0 | 0.4 | 0.6 |
| Dinner roll | 1 roll | 0.8 | 0.03 | 0.8 |
| White rice | 1/2 cup cooked | 0. 5 | 0.5 | 0.0 |
| Brown rice | 1/2 cup cooked | 1.3 | 1.3 | 0.0 |
| Egg noodles | 1/2 cup cooked | 0.8 | 0.3 | 0.8 |
| Spaghetti | 1/2 cup cooked | 0.8 | 0.02 | 0.8 |
| Bran (100%) cereal | 1/2 cup | 10.0 | 0.3 | 9.7 |
| Rolled Oats | 3/4 cup cooked | 3.0 | 1.3 | 1.7 |
| Oat bran | 100g | - | 5.0 | |
| Psyllium husk | 10g | 8.0 | 7.1 | 0.9 |
| Oats, whole | 1/2 cup cooked | 1.6 | 0.5 | 1.1 |
| Corn grits | 1/2 cup cooked | 1.9 | 0.61 | 0.3 |
| Graham crackers | 2 | 1.4 | 0.04 | 1.4 |
| Rye wafers | 3 | 2.3 | 0.06 | 2.2 |
| Popcorn | 3 cups | 2.8 | 0.8 | 2.0 |
| Fruits | ||||
| Apple | 1 small | 3.9 | 2.3 | 1.6 |
| Apricots | 2 medium | 1.3 | 0.9 | 0.4 |
| Banana | 1 small | 1.3 | 0.6 | 0.7 |
| Blackberries | 1/2 cup | 3.7 | 0.7 | 3.0 |
| Cherries | 10 | 0.9 | 0.3 | 0.6 |
| Grapefruit | 1/2 fruit | 1.3 | 0.90 | 0.4 |
| Orange | 1 medium | 2.0 | 1.3 | 0.7 |
| Peach | 1 medium | 1.0 | 0.5 | 0.5 |
| Pear | 1 small | 2.5 | 0.6 | 1.9 |
| Pineapple | 1/2 cup | 0.8 | 0.2 | 0.6 |
| Plums | 2 medium | 2.3 | 1.3 | 1.0 |
| Strawberries | 3/4 cup | 2.4 | 0.9 | 1.5 |
| Tangerine | 1 medium | 1.6 | 1.4 | 0.4 |
| Vegetables | ||||
| Broccoli | 1 stalk | 2.7 | 1.3 | 1.4 |
| Carrots | 1 large | 2.9 | 1.3 | 1.6 |
| Corn | 2/3 cup | 1.6 | 0.2 | 1.4 |
| Lettuce | 1 cup raw | 0.5 | 0.2 | 0.3 |
| Parsnips | 1/2 cup cooked | 4.4 | 0.4 | 4.0 |
| Peas | 1/2 cup cooked | 5.2 | 2.0 | 3.2 |
| Potatoes | 1 small | 3.8 | 2.2 | 1.6 |
| Squash, summer | 1/2 cup cooked | 2.3 | 1.1 | 1.2 |
| Tomato | 1 small | 0.8 | 0.1 | 0.7 |
| Zucchini | 1/2 cup cooked | 2.5 | 1.1 | 1.4 |
| Legumes | ||||
| Green peas | 2/3 cup cooked | 3.9 | 0.6 | 3.3 |
| Kidney beans | 1/2 cup cooked | 4.5 | 0.5 | 4.0 |
| Lentils | 2/3 cup cooked | 4.5 | 0.6 | 3.9 |
| Lima beans | 1/2 cup cooked | 1.4 | 0.2 | 1.2 |
| Pinto beans | 1/2 cup cooked | 3.0 | 2.2 | 0.7 |
| White beans | 1/2 cup cooked | 4.2 | 0.4 | 3.8 |
Data from Anderson JW, Bridges SR. Dietary fiber content of selected foods. Am J Clin Nutr 1988;47:440-7; Bowes AD.Bowes and Church's Food values of portions commonly used. 14th ed. New York: Harper & Row, 1985. And Internet resources
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