Getting enough fiber daily?

A good goal to set yourself (Adults) for daily fiber intake is around the 40 gram mark. Most of us don’t get anywhere near this much in a day. Here is a list of some common foods and their fibre content.

Food Group Serving Size Fibre (g)
VEGETABLES    
Artichoke, cooked 1 medium 10.3
French beans, cooked 125 mL (½ cup) 8.8
Green peas, cooked 125 mL (½ cup) 3.7-5.6
Potato, with skin, cooked 1 medium 2.9-4.3
Spinach, cooked 125 mL (½ cup) 2.3-3.7
Cauliflower, cooked 125 mL (½ cup) 1.5 -2.6
Broccoli, fresh or frozen, cooked 125 mL (½ cup) 2.0-2.3
Carrot, cooked 125 mL (½ cup) 2.2
FRUIT
Avocado ½ fruit 6.7
Pear, with skin 1 medium 5.3
Raspberries, blackberries, fresh or frozen 125 mL (½ cup) 4.0-4.2
Orange 1 fruit 2.3-3.6
Apple, with skin 1 medium 3.5
Banana 1 medium 2.1
GRAIN PRODUCTS    
Bran cereals 30 g 10.2-11.2
Bread (whole wheat, pumpernickel) 1 slice (35 g) 2.2
Pasta, whole wheat, cooked 125 mL (½ cup) 2.4
Popcorn, air popped 500 mL (2 cups) 2.4
Rice (brown, wild), cooked 125 mL (½ cup) 1.5-2.0
Pasta, white, cooked 125 mL (½ cup) 1.3
Quinoa, cooked 125 mL (½ cup) 2.7
MEAT ALTERNATIVES
Beans (small white, yellow, cranberry, adzuki, black, pinto, kidney, navy, Great Northern, white, refried), cooked 175 mL (¾ cup) 8.6-13.8
Baked beans, plain 175 mL (¾ cup) 7.7-10.3
Chickpeas/garbanzo beans, cooked 175 mL (¾ cup) 5.5
Hummus 60 mL (¼ cup) 3.7
NUTS & SEEDS    
Coconut meat, dried, shredded 125 mL (½ cup) 7.8
Almonds, whole 60 mL (¼ cup) 3.6-4.0
Pumpkin or squash seeds 60 mL (¼ cup) 3.7
Sunflower seeds, without shell 60 mL (¼ cup) 3.6
Nuts (hazelnuts, macadamia, pine, pistachio), without shell 60 mL (¼ cup) 3.1-3.3
Flaxseed, whole, or ground 15 mL (1 Tbsp.) 3
Chia seeds, dried 15 mL (1 Tbsp.) 3.7
Soy nuts, roasted 60 mL (¼ cup) 2.3
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