Food	Serving Size	Fiber Grams
Spinach	1/2 Cup Boiled	2
Boston Brown Bread	1 Slice	2.1	Insoluble
Carrot	1 Average Raw	2.3
Kiwi Fruit	1 Medium	2.6
Acorn Squash	1/2 Cup Baked	2.9
Corn on the Cob	1 Small Roasted Ear	2.9
Whole Wheat Bread	1 Slice	3	Insoluble
Apple With Skin	1 Medium	3	Soluble
Orange	1 Medium	3.1
Pistachio Nuts	1 Ounce, Hulled	3.1
Sweet Potato	1 Small, Baked	3.4
Brussel Sprouts	1/2 Cup, Boiled	3.4
Chestnuts	1 Ounce, Hulled	3.7
Pumpkin Seeds	1 Ounce, Hulled	3.9
Strawberries	1 Cup, Fresh	3.9
Raisins	1/2 Cup	3.9
Oatmeal	1 Cup	4	Soluble
Pine Nuts	1 Ounce, Dried	4.1
Bulgar Wheat	1/2 Cup, Cooked	4.1
Artichoke Hearts	1/2 Cup, Boiled	4.4
Coconut	1 Ounce, Flaked	4.7
Navy Beans	1/2 Cup, Cooked	4.9
Guava	1 Fresh	4.9
Dried Apples	10 Dried Rings	5.6
Baby Lima Beans	1/2 Cup Cooked	6.6
Refried Beans	1/2 Cup, Canned	6.7
Blackberries	1 Cup, Fresh	7.2
Cowpeas	1/2 Cup Cooked	8.3	Soluble
100% Bran	1/2 Cup	8.4
Kellogg's All-Bran Buds	1/3 Cup	13
Baked Beans	1/2 Cup, Cooked	10
Prunes	1 Cup	11
Dried Figs	3 Medium, Dried	10
Pears	5 Dried Halves	11.5	Soluble
Pearled Barley	1/2 Cup	12.3
oatbran			Soluble
nuts and seeds			Soluble
legumes			Soluble
dried peas			Soluble
beans			Soluble
lentils			Soluble
apples			Soluble
strawberries			Soluble
blueberries			Soluble
whole wheat breads			Insoluble
barley			Insoluble
couscous			Insoluble
brown rice			Insoluble
bulgur			Insoluble
whole-grain breakfast cereals			Insoluble
wheat bran			Insoluble
seeds			Insoluble
carrots			Insoluble
cucumbers			Insoluble
zucchini			Insoluble
celery			Insoluble
tomatoes			Insoluble
Food	Portion	Dietary Fiber	Soluble	Insoluble
Apple	1 Medium	2.9	0.9	2.0
Orange	1 Medium	2.0	1.3	0.7
Banana	1 Medium	2.0	0.6	1.4
Broccoli	1 stalk	2.7	1.3	1.4
Carrots	1 large	2.9	1.3	1.6
Tomato	1 small	0.8	0.1	0.7
Potato	1 medium	1.8	1.0	0.8
Corn	2/3 cup	1.6	0.2	1.4
All-Bran	1/2 cup	9.0	1.4	7.6
Oat Bran	1/2 cup	4.4	2.2	2.2
Cornflakes	1 cup	0.5	0	0.5
Rolled Oats	3/4 cup cooked	3.0	1.3	1.7
Whole-wheat Bread	1 slice	1.4	0.3	1.1
White Bread	1 slice	0.4	0.3	0.1
Macaroni	1 cup cooked	0.8	0.5	0.3
Green Peas	2/3 cup cooked	3.9	0.6	3.3
Kidney Beans	1/2 cup cooked	6.5	1.6	4.9
Pinto Beans	1/2 cup cooked	5.9	1.2	4.7
Lentils	2/3 cup cooked	4.5	0.6	3.9