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Food Name | Fiber | Calories | |
Milk, human | 0.0 | 70 | |
Milk | 0.0 | 50 | |
Milk, cow's, fluid, whole | 0.0 | 60 | |
Milk, cow's, fluid, whole, low-sodium | 0.0 | 61 | |
Milk, calcium fortified, cow's, fluid, whole | 0.0 | 60 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 0.0 | 42 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 0.0 | 35 | |
Milk, cow's, fluid, other than whole ("lowfat") | 0.0 | 44 | |
Milk, cow's, fluid, 2% fat | 0.0 | 50 | |
Milk, cow's, fluid, acidophilus, 1% fat | 0.0 | 42 | |
Milk, cow's, fluid, acidophilus, 2% fat | 0.0 | 50 | |
Milk, cow's, fluid, 1% fat | 0.0 | 42 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 0.0 | 34 | |
Milk, cow's, fluid, filled with vegetable oil | 0.0 | 63 | |
|
Usage Notes
- Fiber (measured in grams) and calories are calculated per 100g of food.
- This fiber content of foods database contains approximately 7,000 most common food
items.
- Click on column header to sort foods by name or by fiber or calories.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
Fiber in Diet
Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits,
vegetables and grains. It is the part of the plant that your body can't digest.
Yet it is an important part of a healthy diet. It adds bulk to your diet and makes
you feel full faster, helping you control your weight. Fiber helps digestion and
helps prevent constipation.
Fiber is commonly classified into two categories: those that don't dissolve in water
(insoluble fiber) and those that do (soluble fiber).
Insoluble fiber. This type of fiber promotes the movement of material through your
digestive system and increases stool bulk, so it can be of benefit to those who
struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts
and many vegetables are good sources of insoluble fiber.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material.
It can help lower blood cholesterol and glucose levels. Soluble fiber is found in
oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should
add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to
gas, bloating and cramps.
Why should I eat more fiber?
Eating the right amount of fiber has been shown to have a wide range of health benefits.
Foods that are high in fiber can help in the treatment of constipation, hemorrhoids,
diverticulitis (the inflammation of pouches in the digestive tract) and irritable
bowel syndrome. Dietary fiber may also help lower your cholesterol and reduce your
risk of coronary heart disease, type 2 diabetes and certain types of cancer.
Eating fiber-rich foods also aids in digestion and the absorption of nutrients,
and helps you to feel fuller longer after a meal (which can help curb overeating
and weight gain).
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
- Normalizes bowel movements. Dietary fiber increases the weight and size of your
stool and softens it. A bulky stool is easier to pass, decreasing your chance of
constipation. If you have loose, watery stools, fiber may also help to solidify
the stool because it absorbs water and adds bulk to stool. For some, fiber may provide
relief from irritable bowel syndrome.
- Helps maintain bowel integrity and health. A high-fiber diet may lower your risk
of developing hemorrhoids, and small pouches in your colon (diverticular disease).
Some fiber is fermented in the colon. Researchers are looking at how this may play
a role in preventing diseases of the colon.
- Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and
oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein,
or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber
in the diet can reduce blood pressure and inflammation, which is also protective
to heart health.
- Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the
absorption of sugar, which for people with diabetes can help improve blood sugar
levels. A diet that includes insoluble fiber has been associated with a reduced
risk of developing type 2 diabetes.
- Aids in weight loss. High-fiber foods generally require more chewing time, which
gives your body time to register when you're no longer hungry, so you're less likely
to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger
longer, so you stay full for a greater amount of time. And high-fiber diets also
tend to be less "energy dense," which means they have fewer calories for the same
volume of food.
International Databases of Fiber Food Sources
Visit Directory of International Databases of Fiber Food Sources. This directory includes online fiber databases in English, French, German, Italian, Swedish, etc.
High Fiber Food List
List of 100 foods with highest dietary fiber content. Fiber is in grams and measured per 100 grams of food weight.
| Foods Highest in Fiber |
Fiber |
| Fungi, Cloud ears, dried |
70.1 |
| Spices, cinnamon, ground |
53.1 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER |
50.0 |
| Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal |
46.7 |
| Spices, savory, ground |
45.7 |
| Pinon Nuts, roasted (Navajo) |
43.4 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS |
43.0 |
| Spices, rosemary, dried |
42.6 |
| Spices, oregano, dried |
42.5 |
| Spices, coriander seed |
41.9 |
| Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran |
41.3 |
| Spices, sage, ground |
40.3 |
| Spices, marjoram, dried |
40.3 |
| Spices, caraway seed |
38.0 |
| Spices, basil, dried |
37.7 |
| Spices, thyme, dried |
37.0 |
| Spices, chili powder |
34.8 |
| Seeds, chia seeds, dried |
34.4 |
| Spices, cloves, ground |
33.9 |
| Cocoa, dry powder, hi-fat or breakfast, processed with alkali |
33.9 |
| Spices, curry powder |
33.2 |
| Cocoa, dry powder, unsweetened |
33.2 |
| Parsley, freeze-dried |
32.7 |
| Foods Highest in Fiber |
Fiber |
| Cocoa, dry powder, hi-fat or breakfast, plain |
29.8 |
| Cocoa, dry powder, unsweetened, processed with alkali |
29.8 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original |
29.3 |
| Peppers, hot chile, sun-dried |
28.7 |
| Cereals ready-to-eat, POST, 100% Bran Cereal |
28.6 |
| Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch |
28.2 |
| Celery flakes, dried |
27.8 |
| Spices, pepper, red or cayenne |
27.2 |
| Leavening agents, yeast, baker's, active dry |
26.9 |
| Peppers, pasilla, dried |
26.8 |
| Spices, parsley, dried |
26.7 |
| Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters |
26.7 |
| Spices, pepper, white |
26.2 |
| Chives, freeze-dried |
26.2 |
| Peas, split, mature seeds, raw |
25.5 |
| Spices, pepper, black |
25.3 |
| Beans, french, mature seeds, raw |
25.2 |
| Beans, yellow, mature seeds, raw |
25.1 |
| Broadbeans (fava beans), mature seeds, raw |
25.0 |
| Beans, small white, mature seeds, raw |
24.9 |
| Beans, kidney, california red, mature seeds, raw |
24.9 |
| Beans, kidney, all types, mature seeds, raw |
24.9 |
| Beans, kidney, royal red, mature seeds, raw |
24.9 |
| Beans, cranberry (roman), mature seeds, raw |
24.7 |
| Spices, fenugreek seed |
24.6 |
| Beans, navy, mature seeds, raw |
24.4 |
| Rose Hips, wild (Northern Plains Indians) |
24.1 |
Our Sugar-Related Nutrient Databases
Individual sugars:
Fructose,
galactose,
glucose,
lactose,
maltose,
sucrose.
Multiple sugars:
Fructose, glucose and sucrose.
UK Nutrient Databank:
Glucose, galactose, fructose, sucrose, maltose, lactose and total sugars in foods commonly available in the UK.
| Foods High in Fiber |
Fiber |
| Radishes, oriental, dried |
23.9 |
| Coffee substitute, cereal grain beverage, powder |
23.3 |
| Crackers, rye, wafers, plain |
22.9 |
| Formulated bar, high fiber, chewy, oats and chocolate |
22.5 |
| Cereals ready-to-eat, KASHI Good Friends |
21.7 |
| Spices, allspice, ground |
21.6 |
| Peppers, ancho, dried |
21.6 |
| Peppers, sweet, red, freeze-dried |
21.3 |
| Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters |
21.3 |
| Peppers, sweet, green, freeze-dried |
21.3 |
| Spices, turmeric, ground |
21.1 |
| Crackers, rye, wafers, seasoned |
20.9 |
| Spices, nutmeg, ground |
20.8 |
| Lima beans, thin seeded (baby), mature seeds, raw |
20.6 |
| Corn, dried, yellow (Northern Plains Indians) |
20.5 |
| Cereals ready-to-eat, UNCLE SAM CEREAL |
20.3 |
| Beans, great northern, mature seeds, raw |
20.2 |
| Spices, mace, ground |
20.2 |
| Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM |
20.0 |
| Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa |
20.0 |
| Chokecherries, raw, pitted (Northern Plains Indians) |
20.0 |
| Cereals ready-to-eat, KASHI GOLEAN |
19.6 |
| Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry |
19.4 |
| Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight |
19.2 |
| Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B |
19.2 |
| Lima beans, large, mature seeds, raw |
19.0 |
| Foods High in Fiber |
Fiber |
| Cereals ready-to-eat, KELLOGG's FIBERPLUS Berry Yogurt Crunch |
18.9 |
| CAMPBELL Soup Company, PACE, Dry Taco Seasoning Mix |
18.8 |
| Cereals ready-to-eat, KASHI Berry Blossom |
18.8 |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt |
18.4 |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added |
18.4 |
| Mungo beans, mature seeds, raw |
18.3 |
| Cereals ready-to-eat, NATURE'S PATH, OPTIMUM |
18.2 |
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