Fiber Content Of Foods

Calgary personal training

There is no official Canadian Recommended Daily Intake for fiber at this time. Adults should try to eat 25 to 38 grams [1] of fiber spread throughout the day. Note: The serving size is listed under food group headings except where noted

(125 ml, 1/2 cup or 1 small)
(125 ml, 1/2 cup or 1 small)
Breads & Cereals
(125 ml, 1/2 cup or 1 slice)
Beans, Nuts & Seeds
(125 ml or 1/2 cup)
High Fiber
(more than 4 grams per serving)
Brussels sprouts, corn, parsnips, peas blackberries, dried dates, raspberries barley (cooked)

Commercial cereals®:
Red River, Balance, Oatbran (Quaker), Wheetabix (2)

All Bran, All Bran Buds with Psyllium, 100% Bran, Fiber 1
– Contain more than 10 grams of fiber per serving

garbanzo, kidney, lima, navy, pinto beans (all cooked), and baked beans

dried peas and lentils (cooked)

Medium Fiber
(2 – 4 grams per serving)
beans (green & wax), broccoli, carrot, chard, eggplant, canned pumpkin, spinach, winter squash, sweet potato, yam apple, blueberries, boysenberries, crabapple, cranberries, currants, kiwi fruit, lemon, lime, dried lychee

orange, pear, small plantain, prunes (3), figs (3), rhubarb

bulgur (cooked), bran (2 Tbsp), flax (cooked, 1 Tbsp), wheat germ (1 Tbsp)

dark rye and 100% whole wheat flour

graham wafers (3), oatcakes (2), rye crispbread (2), bran muffin, Nutrigrain waffles® (2)

wild rice

Commercial cereals®:
Alpen, Mini Wheats, Grape Nuts, Corn Bran, Raisin Bran, Shredded Wheat (1), Bran Flakes, Shreddies, Life, Fruit & Fiber, Muffets (2)

peanut butter (30 ml or 2 Tbsp)
Low-medium Fiber
(1 – 2 grams per serving)
asparagus, beets, cabbage, cauliflower, onions, green pepper, potato (with skin), radish, bean sprout, tomato, turnip, summer squash, snow peas, zucchini applesauce, apricot, small banana, cherries, grapefruit, peach, pineapple, strawberries, tangerine, nectarine oatmeal (cooked)

whole wheat pasta, brown rice

cracked wheat, pumpernickel, rye and whole wheat bread

whole wheat crispbread (2)

Commercial cereals®:
Total, Just Right, Special K Fibre

almonds & cashews (10), peanuts (15), walnuts (6 whole), sesame seeds (1 Tbsp), sunflower seeds (2 Tbsp)



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