Fiber in foods (table)

Contents

These tables are adopted by the average daily need for fiber is 30 g. the Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for fiber.

FOODS HIGH IN FIBER:

Product nameThe fibre content in 100gThe percentage of daily requirement
Wheat bran43.6 g145%
White mushrooms, dried26.2 g87%
Figs dried18.2 g61%
Dried apricots18 g60%
Apricots17.6 g59%
Rye (grain)16.4 g55%
Oat bran15.4 g51%
Peach dried14.9 g50%
Apples dried14.9 g50%
Barley (grain)14.5 g48%
Buckwheat (grain)14 g47%
Soybean (grain)13.5 g45%
Rye flour wholemeal13.3 g44%
Buckwheat (groats)12.5 g42%
Flour rye12.4 g41%
Beans (grain)12.4 g41%
Oats (grain)12 g40%
Lentils (grain)11.5 g38%
Buckwheat (unground)11.3 g38%
Wheat (grain, hard grade)11.3 g38%
Mash11.1 g37%
Flour rye seeded10.8 g36%
Wheat (grain, soft variety)10.8 g36%
Briar10.8 g36%
Peas (shelled)10.7 g36%
Pistachios10.6 g35%
Buckwheat flour10 g33%
Chickpeas9.9 g33%
Rice (grain)9.7 g32%
Raisins9.6 g32%
Flour Wallpaper9.3 g31%
Prunes9 g30%
Peanuts8.1 g27%
Barley groats8.1 g27%
Eyeglasses8 g27%
Pearl barley7.8 g26%
Chocolate7.4 g25%
Horseradish (root)7.3 g24%
Chanterelle mushrooms7 g23%
Almonds7 g23%

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Avocado6.7 g22%
Wheat flour 2nd grade6.7 g22%
Feijoa6.4 g21%
Cloudberry6.3 g21%
Walnut6.1 g20%
Mushrooms aspen mushrooms6 g20%
Pear dried6 g20%
Dates6 g20%
Hazelnuts6 g20%
Oat flakes “Hercules”6 g20%
Sesame5.6 g19%
Green peas (fresh)5.5 g18%
Mushrooms Russula5.5 g18%
Rowan red5.4 g18%
Mushrooms mushrooms5.1 g17%
Mushrooms boletus5.1 g17%
Macaroni from a flour of 1 grade5.1 g17%
Sunflower seeds (sunflower seeds)5 g17%
Wheat flour of 1 grade4.9 g16%
Corn grits4.8 g16%
Oat flour (oatmeal)4.8 g16%
Black currants4.8 g16%
Candy4.6 g15%
Wheat groats4.6 g15%
Oat flour4.5 g15%
Parsnip (root)4.5 g15%
Jerusalem artichoke4.5 g15%
Corn flour4.4 g15%
Brussels sprouts4.2 g14%
Aronia4.1 g14%
Durian3.8 g13%
Kiwi3.8 g13%
Pine nuts3.7 g12%
Pasta from flour V/s3.7 g12%
Raspberry3.7 g12%
Quince3.6 g12%
Semolina3.6 g12%
Groats hulled millet (polished)3.6 g12%
Dandelion leaves (greens)3.5 g12%
The flour3.5 g12%
Gooseberry3.4 g11%
White currants3.4 g11%
Red currants3.4 g11%
Beans (legumes)3.4 g11%
Cranberry3.3 g11%
White mushrooms3.2 g11%
Parsley (root)3.2 g11%
Rhubarb (greens)3.2 g11%
Celery (root)3.1 g10%
Blueberries3.1 g10%
Rice3 g10%
Onion3 g10%
BlackBerry2.9 g10%
Morel mushroom2.8 g9%
Pear2.8 g9%
Cilantro (green)2.8 g9%
Dill (greens)2.8 g9%
Sweet corn2.7 g9%
Mushrooms2.6 g9%
Broccoli2.6 g9%
Eggplant2.5 g8%
Cranberries2.5 g8%
Blueberries2.5 g8%
Shiitake mushrooms2.5 g8%
Fresh figs2.5 g8%
Beets2.5 g8%
Carrots2.4 g8%
Oyster mushrooms2.3 g8%
Rice flour2.3 g8%
Sugar cookies2.3 g8%
Orange2.2 g7%
Rutabaga2.2 g7%
Mushroom ginger2.2 g7%
Strawberries2.2 g7%
Leek2.2 g7%
Apricot2.1 g7%
Books2.1 g7%
Cauliflower2.1 g7%
Peach2.1 g7%
Parsley (green)2.1 g7%
Black radish2.1 g7%
Ginger (root)2 g7%
Cabbage2 g7%
Cashews2 g7%
Lemon2 g7%
Sea buckthorn2 g7%
Pumpkin2 g7%
Sunflower halva2 g7%

The fiber content in cereals, cereal foods and pulses:

Product nameThe fibre content in 100gThe percentage of daily requirement
Peas (shelled)10.7 g36%
Green peas (fresh)5.5 g18%
Buckwheat (grain)14 g47%
Buckwheat (groats)12.5 g42%
Buckwheat (unground)11.3 g38%
Corn grits4.8 g16%
Semolina3.6 g12%
Eyeglasses8 g27%
Pearl barley7.8 g26%
Wheat groats4.6 g15%
Groats hulled millet (polished)3.6 g12%
Rice3 g10%
Barley groats8.1 g27%
Sweet corn2.7 g9%
Macaroni from a flour of 1 grade5.1 g17%
Pasta from flour V/s3.7 g12%
Mash11.1 g37%
Buckwheat flour10 g33%
Corn flour4.4 g15%
Oat flour4.5 g15%
Oat flour (oatmeal)4.8 g16%
Wheat flour of 1 grade4.9 g16%
Wheat flour 2nd grade6.7 g22%
The flour3.5 g12%
Flour Wallpaper9.3 g31%
Flour rye12.4 g41%
Rye flour wholemeal13.3 g44%
Flour rye seeded10.8 g36%
Rice flour2.3 g8%
Chickpeas9.9 g33%
Oats (grain)12 g40%
Oat bran15.4 g51%
Wheat bran43.6 g145%
Wheat (grain, soft variety)10.8 g36%
Wheat (grain, hard grade)11.3 g38%
Rice (grain)9.7 g32%
Rye (grain)16.4 g55%
Soybean (grain)13.5 g45%
Beans (grain)12.4 g41%
Beans (legumes)3.4 g11%
Oat flakes “Hercules”6 g20%
Lentils (grain)11.5 g38%
Barley (grain)14.5 g48%

The fiber content in nuts and seeds:

Product nameThe fibre content in 100gThe percentage of daily requirement
Peanuts8.1 g27%
Walnut6.1 g20%
Pine nuts3.7 g12%
Cashews2 g7%
Sesame5.6 g19%
Almonds7 g23%
Sunflower seeds (sunflower seeds)5 g17%
Pistachios10.6 g35%
Hazelnuts6 g20%

The fiber in fruits, dried fruits and berries:

Product nameThe fibre content in 100gThe percentage of daily requirement
Apricot2.1 g7%
Avocado6.7 g22%
Quince3.6 g12%
Plum1.8 g6%
Pineapple1.2 g4%
Orange2.2 g7%
Watermelon0.4 g1%
Banana1.7 g6%
Cranberries2.5 g8%
Grapes1.6 g5%
Cherry1.8 g6%
Blueberries2.5 g8%
Garnet0.9 g3%
Grapefruit1.8 g6%
Pear2.8 g9%
Pear dried6 g20%
Durian3.8 g13%
Melon0.9 g3%
BlackBerry2.9 g10%
Strawberries2.2 g7%
Raisins9.6 g32%
Fresh figs2.5 g8%
Figs dried18.2 g61%
Kiwi3.8 g13%
Cranberry3.3 g11%
Gooseberry3.4 g11%
Dried apricots18 g60%
Lemon2 g7%
Raspberry3.7 g12%
Mango1.6 g5%
Mandarin1.9 g6%
Cloudberry6.3 g21%
Nectarine1.7 g6%
Sea buckthorn2 g7%
Papaya1.7 g6%
Peach2.1 g7%
Peach dried14.9 g50%
Pomelo1 g3%
Rowan red5.4 g18%
Aronia4.1 g14%
Drain1.5 g5%
White currants3.4 g11%
Red currants3.4 g11%
Black currants4.8 g16%
Apricots17.6 g59%
Feijoa6.4 g21%
Dates6 g20%
Persimmon1.6 g5%
Cherry1.1 g4%
Blueberries3.1 g10%
Prunes9 g30%
Briar10.8 g36%
Apples1.8 g6%
Apples dried14.9 g50%

The fiber content of the vegetables and herbs:

Product nameThe fibre content in 100gThe percentage of daily requirement
Basil (green)1.6 g5%
Eggplant2.5 g8%
Rutabaga2.2 g7%
Ginger (root)2 g7%
Zucchini1 g3%
Cabbage2 g7%
Broccoli2.6 g9%
Brussels sprouts4.2 g14%
Kohlrabi1.7 g6%
Cabbage, red,1.9 g6%
Cabbage1.2 g4%
Savoy cabbages0.5 g2%
Cauliflower2.1 g7%
Potatoes1.4 g5%
Cilantro (green)2.8 g9%
Cress (greens)1.1 g4%
Dandelion leaves (greens)3.5 g12%
Green onions (the pen)1.2 g4%
Leek2.2 g7%
Onion3 g10%
Carrots2.4 g8%
Seaweed0.6 g2%
Cucumber1 g3%
Parsnip (root)4.5 g15%
Sweet pepper (Bulgarian)1.9 g6%
Parsley (green)2.1 g7%
Parsley (root)3.2 g11%
Tomato (tomato)1.4 g5%
Rhubarb (greens)3.2 g11%
Radishes1.6 g5%
Black radish2.1 g7%
Turnips1.9 g6%
Lettuce (greens)1.2 g4%
Beets2.5 g8%
Celery (green)1.8 g6%
Celery (root)3.1 g10%
Asparagus (green)1.5 g5%
Jerusalem artichoke4.5 g15%
Pumpkin2 g7%
Dill (greens)2.8 g9%
Horseradish (root)7.3 g24%
Garlic1.5 g5%
Spinach (greens)1.3 g4%
Sorrel (greens)1.2 g4%

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