How to Calculate Your Fiber Intake?

Fiber is absolutely essential for good health and dietary fiber comes from fruits, vegetables, beans, nuts, whole grains, and beans (legumes). If the average American wanted to only change one aspect of their diet that would have the greatest health benefit, adding fiber would be my top priority.

There are two forms of fiber: soluble and insoluble fiber.The truth is we need both.

Soluble fiber comes mostly from fruits, vegetables, nuts, oats, beans, and seaweed. It lowers cholesterol and blood sugar levels, and helps to remove toxins too.

Insoluble fiber comes mostly from whole grains and is great for our gastro-intestinal system and helps make are bowel movements regular.

The current average American fiber intake is 12-15 grams per day, while optimal intake is 30-50 grams daily and people who want to enhance weight loss, plus lower their cholesterol and blood sugar levels should aim for 40-50 grams daily.

What would it take to reach this intake? Likely you would need 2 pieces of fruit, 3 cups of vegetables, 1/2 cup of beans, 2-3 one cup servings of whole grain, plus a handful of nuts and you’d make it easily.

Please see the table below to calculate your fiber intake. Then ensure you eat at least 30-50 grams daily.

FIBER CONTENT (in grams)

 

FRUITS

Apple   (1 medium)                    3.3

Apple juice, (8 oz)                       0.0

Applesauce (2/3 cup)                 2.9

Apricot (3 medium)                    2.4

Banana (1 medium)                    3.0

Blackberries (1/2 cup)               3.8

Blueberries (1/2 cup)                 1.8

Blueberries, frzn (1/2 cup)         2.1

Cherries (10, raw)                       1.5

Dates (1/2 cup)                            7.1

Grapes (1 cup)                             1.0

Grapefruit (1/2)                          1.8

Mango (1 medium)                     3.0

Melon (1 cup cubed)                   1.4

Orange (1 medium)                     3.1

Peach (1 medium)                       1.5

Pear (1 medium)                          5.1

Pineapple (1 cup diced)              2.2

Plum (2 medium)                        2.0

Prunes (2)                                   2.0

Raisins (1/3 cup)                        3.5

Raspberries (1/2 cup, raw)       4.0

Raspberries (1/2 cup, frzn)       5.5

Strawberries (1/2 cup, raw)     1.7

Watermelon (1 cup balls)           0.6

VEGETABLES

Artichoke (1 medium whole)       6.5

Artichoke (hearts, 1/2 cup)         4.5

Asparagus (1/2 cup/ 6 spears)   1.7

Avocado (1/2, medium)              6.5

Beets (1 cup)                                3.5

Broccoli (1 cup, chopped)           2.3

Brussels Sprouts (1 cup)            3.3

Cabbage (1 cup shredded)        2.0

Carrots (1 cup)                           3.6

Cauliflower (1 cup)                     2.5

Celery (1 cup, chopped)            1.6

Eggplant (1 cup, raw)                2.8

Green beans (1 cup)                  3.7

Lettuce (1 cup chopped)           1.0

Mixed vegetable (1 cup frzn)   4.0

Okra (1 cup, cooked)                 4.0

Onions (1/2 cup, chopped)        1.5

Peas (1 cup)                                7.4

Peppers (1/2 cup, chopped)      1.3

Potato (1 med, baked w skin)    3.8

Potato (1 med, baked no skin)  2.3

French fries, 1 med serv)         4.0

Potato, mashed (1 cup)             3.0

Potato salad (1 cup)                  2.5

Pumpkin (1/2 cup)                    3.8

Spinach (1 cup, raw)                  0.7

Spinach (1 cup, cooked)            4.3

Squash (1 cup, cooked)             2.5

Sweet potato (1 med, no skin)    6.0

Sweet potato (1 med, with skin)  4.0

Tomato (1 medium, raw)            1.5

Tomato (1 cup, cooked)              1.7

BEANS (LEGUMES) COOKED

Baked beans (1 cup)                  10.4

Broad beans (1 cup)                  9.2

Black beans (1 cup)                   15.0

Kidney beans (1 cup)                16.5

Lentils (1 cup)                           15.6

Lima beans (1 cup)                    13.2

Navy beans (1 cup)                   19.1

Pinto beans (1 cup)                   15.4

Soy beans, green (1 cup, boiled) 7.6

Soybeans, dry roasted (1 cup)   13.9

Tofu (1/2 block)                         0.3 to 0.5

GRAIN PRODUCTS, COOKED

Corn, yellow (1 cup)                   4.6

Popcorn (1 cup)                          1.2

Rice, white (1 cup)                     0.6

Rice, brown (1 cup)                   3.5

Rice, wild (1 cup)                       3.0

Rice, pilaf (1 cup)                       1.2

Soba buckwheat (1 cup)           7.6

Soba white noodles (1 cup)       2.0

Spaghetti, (1 cup)                      2.4

Tortillas (2 medium corn)          3.0

Tortillas (2, white flour)              2.8

BREADS

Bagel (1)                                      0.6

Bread, white (1 slice)                 0.6

Bread, whole wheat (1 slice)     2.0

Bread, 7-grain (1 slice)               1.8

Bread, pumpernickel (1 slice)     3.0

Biscuits (1,white flour)                0.5

Corn bread, mix (1 piece)           1.4

Pita bread, regular, 1 pocket      1.3

Pita bread, oat, 1 pocket             3.6

Pita bread, whole wheat 1          4.7

 

FIBER CONTENT (in grams)

CRACKERS and CHIPS

Corn chip (2-oz bag)                  1.9

Potato chips (2-oz bag)             2.0

Rye crisp (3 crackers, 3-oz)     4.8

Soda crackers (4)                       0.4

Tortilla chips (2-oz bag)             2.5

Wheat thins (1-oz serving)        0.9

CEREAL

Kellogg’s Raisin Bran (1 cup)     7.3

Kraft Bran flakes (1 cup)            6.7

Cheerios (1 cup)                         3.6

Honey Nut Cheerios (1 cup)      1.8

Cocoa puffs (1 cup)                    0.7

Corn flakes (1 cup)                    0.5

Grits (1 cup cooked)                  0.5

Oatmeal (1 cup cooked)             4.0

Rice Krispies                              0.1

Shredded wheat                        5.6

Special K                                    0.7

Total Cereal                               3.5

Wheaties                                   3.0

Frosted Wheaties                      0.8

NUTS & SEEDS

Almonds (1 oz =22 kernels)        3.3

Almond butter (1 Tbsp)              0.7

Brazil (1 oz = 7 kernels)              2.1

Cashews (1 oz )                            0.9

Corn-nuts (1 oz = )                      2.0

Filberts, hazelnuts (1 oz)            2.7

Flax seeds (1 Tbsp)                    3.4

Macadamia (1-oz=11 kernels)   2.3

Mixed Nuts (1 oz                        2.5

Peanuts (1 oz = 28)                   2.2

Peanut butter (1 Tbsp)            2.6

Pecans (1 oz )                            2.7

Sunflower seeds                        2.6

Walnuts (1oz )                           1.9

SNACKS and BARS

Cascadian Farm Organic Bar      1,0

Quaker Crunchy Granola Bar     1.0

Kellogg’s All Bran Bar                  5.0

Nature Valley Granola Bar(2)    2.0

Kashi Granola Bar                        4.0

MEAT, POULTRY, SEAFOOD

All, per serving                          0.0

Comments

  1. I value the article.Really looking forward to read more.

  2. I am so grateful for your post.Thanks Again.

  3. You can add almonds if you want a milky-looking
    smoothie or shake. Rudy Silva has a degree in Physics and
    is a Natural Nutritionist. This is another big reason for getting the body detoxicated.

  4. If I ate as much as you recommend, I would have no room for anything else, like protein, for instance! Please revise your recommendations, taking into account the fiber needed for men and women, and body size. I’m only 5’4″ with a small frame.

  5. Wendy,
    All women, even if only 5 feet tall need at least 30 grams of fiber daily, and you still have plenty of room for protein.
    Two pieces of fruit = 6 grams
    3 cups of veggies = 9 grams
    1 cup of beans = 12 grams
    1 handful of nuts = 3 grams
    Voila, 30 grams of fiber. It really is easy!
    This is the minimum intake for everyone, and is the same amount suggested for adolescents. A bigger male should be getting 40-50 grams of fiber daily. I am 5 feet nine inches and get about 45 grams of fiber every day.
    To Your Health!
    Steven Masley, MD

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