Charts showing fiber and protein in foods.

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plate of raw veggiesFiber & Protein Charts

Fiber Chart

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Food Portion Fiber
(grams)
Almonds, slivered 1 TBS .06
Almonds, sliced ¼ cup 2.4
Apple, raw 1 small 3.0
Apple, raw 1 medium 4.0
Apple, raw 1 large 4.5
Apple, baked 1 large 5.0
Applesauce 2/3 cup 3.6
Apricots, raw 1 whole .08
Apricots, dried 2 halves 1.7
Artichoke, cooked 1 large 4.5
Artichoke, canned 4 or 5 sml hearts 4.5
Asparagus, cooked ½ cup, sml spears 1.7
Avocado, diced ¼ cup 1.7
Avocado, sliced 2 slices .09
Avocado, whole ½ medium 2.8
Baked beans, 8 oz. 1 cup (in sauce) 16.6
Banana 1 medium, 8" 3.0
Bean sprouts, raw ¼ cup .08
Beets, sliced/cooked 1/2 cup 2.5
Beets, whole 3 small 3.7
Blackberries, raw ½ cup 4.4
Blackberry jam, seeds 1 TBS .07
Bran meal 1 TBS 2.0
Brazil nuts, shelled 2 2.5
Broccoli, raw ½ cup 4.0
Broccoli, frozen 4 spears 5.0
Broccoli, cooked ¾ cup 7.0
Brussel sprouts ¾ cup 3.0
Bulgur, soaked 1 cup 9.6
Celery, raw ¼ cup 2.0
Celery, chopped 2 TBS 1.0
Celery, cooked ½ cup 3.0
Cherries, raw 10 10.0
Chickpeas (garbanzos) 1 cup 12.0
Coconut, dried 1 TBS 3.4
Corn, on cob 1 medium ear 5.0
Corn, cooked kernals ½ cup 5.0
Cranberries ¼ cup 2.0
Cranberry sauce ½ cup 4.0
Cranberry-orange relish 1 TBS 0.5
Cucumber, raw w/peel 10 thin slices 0.7
Dates, pitted 2 (½ oz) 1.2
Endive, raw 10 leaves 0.6
Figs, dried 3 10.5
Figs, raw 1 2.0
Grapefruit ½ average 0.8
Grapes 15 – 20 1.0
Green beans ½ cup 2.1
Greens, all kinds ½ cup 4.0
Honeydew melon 3 inch slice 1.5
Lettuce, leaf 1 cup shredded 0.8
Muffin, English 1 (whole wheat) 3.7
Muffin, Bran 2 (whole wheat) 4.6
Mushrooms, raw 5 small 1.4
Mushrooms, canned ¼ cup (in water) 2.0
Okra, cooked ½ cup 1.6
Olives, green/black 6 1.2
Onion, raw (chopped) 1 TBS 0.2
Onion, cooked ½ cup 1.5
Onion, scallion ¼ cup 0.8
Orange 1 large 2.4
Parsley, chopped 2 TBS 0.6
Parsnip, cooked 1 large 2.8
Peach, raw 1 medium 2.3
Peach, canned 2 halves, lite sugar 1.4
Peanuts, dry roasted 1 TBS 1.1
Peas, green ½ cup 9.1
Peas, black–eyed ½ cup 8.0
Peas, split (dried) ½ cup 6.7
Peppers, green/raw 2 TBS 0.3
Peppers, red/raw 2 TBS 1.0
Peppers, red chili 1 TBS 1.2
Pineapple, raw ½ cup 0.8
Pineapple, canned 1 cup 0.8
Plums, raw 2 – 3 small 2.0
Popcorn, plain 1 cup 1.0
Potato, baked 1 medium (7 oz) 5.0
Prunes, pitted 3 1.9
Radishes 3 0.1
Raisins 1 TBS 1.0
Raspberries, red ½ cup 4.6
Raspberry, jam (seeds) 1 TBS 1.0
Rutabaga ½ cup 3.2
Spinach, raw 1 cup 3.5
Spinach, cooked ½ cup 7.0
Squash, yellow ½ cup 2.0
Squash, winter ½ cup 3.5
Squash, zucchini ½ cup 3.0
Strawberries 1 cup 3.0
Succotash (corn/limas) ½ cup 7.0
Sunflower seeds 1 TBS 0.5
Tomato, raw 1 small 1.4
Turnip, raw ¼ cup 1.2
Turnip, cooked ½ cup 2.0
Walnuts, English 1 TBS (shelled) 1.1
Watercress, raw ½ cup (20 sprigs) 1.0
Watermelon 1 thick slice 2.8
Yams (sweet potao) 1 med (baked) 6.8
Beans Portion Fiber
(grams)
Black, cooked 1 cup 19.4
Great Northern 1 cup 16.0
Kidney, canned ½ cup 9.7
Kidney, dried 1 cup 19.4
Lima, dried ½ cup 5.8
Pinto, dried 1 cup 18.8
Lentils Portion Fiber
(grams)
Brown, raw 1/3 cup 5.5
Brown, cooked 2/3 cup 5.5
Red, raw ½ cup 6.4
Red, cooked 1 cup 6.4
     
weight lifting brocolliProtein Chart —
Food portions are 3.5 oz.
Vegetables Protein
(grams)
Asparagus 3.0
Beet Root 2.0
Broccoli 3.0
Brussel Sprouts 3.0
Cabbage 1.0
Carrot 0.5
Cauliflower 3.0
Celery 0.5
Chicory 0.6
Lettuce (average) 0.7
Mushrooms 2.0
Okra 2.4
Onions 0.7
Parsnip 1.5
Peas 7.0
Peppers 1.0
Potatoes 1.6
Pumpkin 0.5
Radish 0.6
Spinach 2.0
Tomato 2.0
Turnips 0.8
Watercress 3.0
Yam (sweet potatoes) 2.0
Nuts Protein
(grams)
Almonds 21.0
Brazil nuts 14.0
Cashews 20.0
Chestnuts 2.0
Coconut 6.0
Hazelnut 14.0
Peanuts (legumes) 25.0
Peanut butter 22.0
Pecans 9.0
Pine nuts 14.0
Pistachio (w/ shells) 10.0
Walnuts 6.0
Beans Protein
(grams)
Aduki 9.0
Black 8.0
Mung beans 7.4
Baked beans, canned 8.0
Bean sprouts 3.0
Red kidney beans 8.0
Black–eyed 8.5
Butter beans 6.0
Chickpeas (garbanzos) 8.0
Green beans 1.5
Soya beans 14.0

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