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An extensive nutritional table of sources of dietary fiber, as well as other nutrients.
| Celebrities for Health Pages: |
Dietary fiber is very important to the human diet. Dietary fiber comes from plant-based foods. Below are several clips from articles mentioning fiber. Following these is an extensive table listed in order of fiber content.
Here are several article clips from PCRM (The Physicians Committee for Responsible Medicine)
In countries where women consume less meat and more fiber-rich grains and vegetables, menopausal symptoms are much rarer.
Fiber-rich foods, such as whole grain bread, rice, vegetables, and beans, also help people who already have diabetes keep blood sugar levels under control, according to researchers at the University of Texas Southwestern Medical Center in Dallas.
A vegan diet of vegetables, fruits, grains, and legumes is very high in fiber and eliminates animal
fat completely. It has shown remarkable results in controlling blood sugar, promoting weight
loss, and reducing or eliminating diabetes-related leg pain.
Preventing and Reversing Heart Disease
Many plant products are rich in soluble fiber which has special cholesterol-lowering properties.
The liver converts cholesterol into bile and sends it down the bile ducts and into the intestine.
There, fiber carries it away along with the digestive contents.7 In order to replace these lost bile
acids, the liver pulls cholesterol from the blood to make new bile acids. The result is lower
cholesterol levels. If there is insufficient fiber in the diet, however, the bile acids moving along
the intestinal tract can be broken back down into cholesterol and reabsorbed into the blood.
Fiber may also block some of the absorption of fat from the digestive tract and reduce
cholesterol synthesis in the liver.
In 1970, British physician, Dennis Burkitt, observed that a high-fiber diet reduces diseases of
the digestive tract. He observed that in countries where diets are high in fiber (that is,
plant-based diets), there were fewer cases of colon cancer.Fiber is also protective against other forms of cancer. Studies have shown that stomach cancer
and breast cancer are less common on high-fiber diets.In the U.S., the average daily fiber intake is 10 to 20 grams per day. Experts recommend 30 to
40 grams per day.All the evidence points to a low-fat, high-fiber diet that includes a variety of fruits, vegetables,
whole grains, and beans, as being the best for cancer prevention. Not surprisingly, vegetarians,
whose diets easily meet these requirements, are at the lowest risk for cancer. Vegetarians have
about half the cancer risk of meat-eaters.1
The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of fiber to the lowest amount of fiber. The sourse of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Food items with no amount of fiber listed on the USDA Nutrient Database are reflected as "?".
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Lentils, mature seeds, raw | 30.500 | 51.000 | 0.960 | 0.135 | 0.000 | 28.060 | 107.000 | 9.020 | 338.000 |
| Seeds, Flax seed | 27.900 | 199.000 | 34.000 | 3.196 | 0.000 | 19.500 | 362.000 | 6.220 | 492.000 |
| Flax seed | 27.900 | 199.000 | 34.000 | 3.196 | 0.000 | 19.500 | 362.000 | 6.220 | 492.000 |
| Beans, french, mature seeds, raw | 25.200 | 186.000 | 2.020 | 0.221 | 0.000 | 18.810 | 188.000 | 3.400 | 343.000 |
| Beans, yellow, mature seeds, raw | 25.100 | 166.000 | 2.600 | 0.671 | 0.000 | 22.000 | 222.000 | 7.010 | 345.000 |
| Broadbeans (fava beans), mature seeds, raw | 25.000 | 103.000 | 1.530 | 0.254 | 0.000 | 26.120 | 192.000 | 6.700 | 341.000 |
| Beans, kidney, royal red, mature seeds, raw | 24.900 | 131.000 | 0.450 | 0.065 | 0.000 | 25.330 | 138.000 | 8.700 | 329.000 |
| Beans, kidney, california red, mature seeds, raw | 24.900 | 195.000 | 0.250 | 0.036 | 0.000 | 24.370 | 160.000 | 9.350 | 330.000 |
| Beans, kidney, all types, mature seeds, raw | 24.900 | 143.000 | 0.830 | 0.120 | 0.000 | 23.580 | 140.000 | 8.200 | 333.000 |
| Beans, small white, mature seeds, raw | 24.900 | 173.000 | 1.180 | 0.304 | 0.000 | 21.110 | 183.000 | 7.730 | 336.000 |
| Beans, cranberry (roman), mature seeds, raw | 24.700 | 127.000 | 1.230 | 0.316 | 0.000 | 23.030 | 156.000 | 5.000 | 335.000 |
| Beans, navy, mature seeds, raw | 24.400 | 155.000 | 1.280 | 0.331 | 0.000 | 22.330 | 173.000 | 6.440 | 335.000 |
| Beans, pinto, mature seeds, raw | 24.400 | 121.000 | 1.130 | 0.235 | 0.000 | 20.880 | 159.000 | 5.880 | 340.000 |
| Beans, great northern, mature seeds, raw | 20.200 | 175.000 | 1.140 | 0.356 | 0.000 | 21.860 | 189.000 | 5.470 | 339.000 |
| Lima beans, large, mature seeds, raw | 19.000 | 81.000 | 0.690 | 0.161 | 0.000 | 21.460 | 224.000 | 7.510 | 338.000 |
| Mungo beans, mature seeds, raw | 18.300 | 138.000 | 1.640 | 0.114 | 0.000 | 25.210 | 267.000 | 7.570 | 341.000 |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 17.400 | 105.000 | 6.040 | 0.626 | 0.000 | 19.300 | 115.000 | 6.240 | 364.000 |
| Mung beans, mature seeds, raw | 16.300 | 132.000 | 1.150 | 0.348 | 0.000 | 23.860 | 189.000 | 6.740 | 347.000 |
| Beans, white, mature seeds, raw | 15.200 | 240.000 | 0.850 | 0.219 | 0.000 | 23.360 | 190.000 | 10.440 | 333.000 |
| Beans, kidney, red, mature seeds, raw | 15.200 | 83.000 | 1.060 | 0.154 | 0.000 | 22.530 | 138.000 | 6.690 | 337.000 |
| Beans, black, mature seeds, raw | 15.200 | 123.000 | 1.420 | 0.366 | 0.000 | 21.600 | 171.000 | 5.020 | 341.000 |
| Beans, pink, mature seeds, raw | 12.700 | 130.000 | 1.130 | 0.292 | 0.000 | 20.960 | 182.000 | 6.770 | 343.000 |
| Beans, adzuki, mature seeds, raw | 12.700 | 66.000 | 0.530 | 0.191 | 0.000 | 19.870 | 127.000 | 4.980 | 329.000 |
| Tomatoes, sun-dried | 12.300 | 110.000 | 2.970 | 0.426 | 0.000 | 14.110 | 194.000 | 9.090 | 258.000 |
| Figs, dried, uncooked | 12.200 | 144.000 | 1.170 | 0.234 | 0.000 | 3.050 | 59.000 | 2.230 | 255.000 |
| Nuts, almonds | 11.800 | 248.000 | 50.640 | 3.881 | 0.000 | 21.260 | 275.000 | 4.290 | 578.000 |
| Seeds, sesame seeds | 11.800 | 975.000 | 49.670 | 6.957 | 0.000 | 17.730 | 351.000 | 14.550 | 573.000 |
| Yardlong beans, mature seeds, raw | 11.000 | 138.000 | 1.310 | 0.339 | 0.000 | 24.330 | 338.000 | 8.610 | 347.000 |
| Nuts, pine nuts, pinyon, dried | 10.700 | 8.000 | 60.980 | 9.377 | 0.000 | 11.570 | 234.000 | 3.060 | 629.000 |
| Oats | 10.600 | 54.000 | 6.900 | 1.217 | 0.000 | 16.890 | 177.000 | 4.720 | 389.000 |
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Seeds, sunflower seed | 10.500 | 116.000 | 49.570 | 5.195 | 0.000 | 22.780 | 354.000 | 6.770 | 570.000 |
| Nuts, pistachio nuts, dry roasted, without salt added | 10.300 | 108.000 | 45.730 | 5.525 | 0.000 | 21.240 | 120.000 | 4.180 | 570.000 |
| Nuts, pistachio nuts, raw | 10.000 | 107.000 | 43.190 | 5.286 | 0.000 | 20.480 | 121.000 | 4.270 | 551.000 |
| Nuts, hazelnuts or filberts | 9.700 | 114.000 | 60.750 | 4.464 | 0.000 | 14.950 | 163.000 | 4.700 | 628.000 |
| Nuts, pecans | 9.600 | 70.000 | 71.970 | 6.175 | 0.000 | 9.170 | 121.000 | 2.530 | 691.000 |
| Peanuts, spanish, raw | 9.500 | 106.000 | 49.600 | 7.642 | 0.000 | 26.150 | 188.000 | 3.910 | 570.000 |
| Soybeans, mature seeds, raw | 9.300 | 277.000 | 19.940 | 2.884 | 0.000 | 36.490 | 280.000 | 15.700 | 416.000 |
| Seeds, sesame butter, tahini | 9.300 | 426.000 | 53.760 | 7.529 | 0.000 | 17.000 | 95.000 | 8.950 | 595.000 |
| Nuts, coconut meat, raw | 9.0 | 14 | 33.49 | 29.698 | 0 | 3.33 | 32 | 2.43 | 354 |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | 8.600 | 52.000 | 0.480 | 0.058 | 0.000 | 9.310 | 54.000 | 2.710 | 162.000 |
| Nuts, macadamia nuts, raw | 8.600 | 85.000 | 75.770 | 12.061 | 0.000 | 7.910 | 130.000 | 3.690 | 718.000 |
| Peanuts, virginia, raw | 8.500 | 89.000 | 48.750 | 6.361 | 0.000 | 25.190 | 171.000 | 2.550 | 563.000 |
| Nuts, chestnuts, european, raw, unpeeled | 8.100 | 27.000 | 2.260 | 0.425 | 0.000 | 2.420 | 32.000 | 1.010 | 213.000 |
| Wasabi, root, raw | 7.700 | 128.000 | 0.630 | 0.000 | 4.800 | 69.000 | 1.030 | 109.000 | |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | 7.600 | 49.000 | 2.590 | 0.269 | 0.000 | 8.860 | 48.000 | 2.890 | 164.000 |
| Dates, domestic, natural and dry | 7.500 | 32.000 | 0.450 | 0.191 | 0.000 | 1.970 | 35.000 | 1.150 | 275.000 |
| Prunes, dried, uncooked | 7.100 | 51.000 | 0.520 | 0.041 | 0.000 | 2.610 | 45.000 | 2.480 | 239.000 |
| Currants, zante, dried | 6.800 | 86.000 | 0.270 | 0.028 | 0.000 | 4.080 | 41.000 | 3.260 | 283.000 |
| Raspberries, raw | 6.800 | 22.000 | 0.550 | 0.019 | 0.000 | 0.910 | 18.000 | 0.570 | 49.000 |
| Nuts, walnuts, English | 6.700 | 104.000 | 65.210 | 6.126 | 0.000 | 15.230 | 158.000 | 2.910 | 654.000 |
| Peanut butter, chunk style, | 6.600 | 41.000 | 49.940 | 9.580 | 0.000 | 24.050 | 159.000 | 1.900 | 589.000 |
| Quinoa | 5.900 | 60.000 | 5.800 | 0.590 | 0.000 | 13.100 | 210.000 | 9.250 | 374.000 |
| Beans, pinto, immature seeds, frozen, unprepared | 5.700 | 58.000 | 0.500 | 0.061 | 0.000 | 9.800 | 60.000 | 3.000 | 170.000 |
| Nuts, brazilnuts, dried, unblanched | 5.400 | 176.000 | 66.220 | 16.154 | 0.000 | 14.340 | 225.000 | 3.400 | 656.000 |
| Lima beans, immature seeds, cooked, boiled, drained, without salt | 5.300 | 32.000 | 0.320 | 0.073 | 0.000 | 6.810 | 74.000 | 2.450 | 123.000 |
| Peas, green, raw | 5.100 | 25.000 | 0.400 | 0.071 | 0.000 | 5.420 | 33.000 | 1.470 | 81.000 |
| Nuts, walnuts, black | 5.000 | 58.000 | 56.580 | 3.628 | 0.000 | 24.350 | 202.000 | 3.070 | 607.000 |
| Lima beans, immature seeds, raw | 4.900 | 34.000 | 0.860 | 0.198 | 0.000 | 6.840 | 58.000 | 3.140 | 113.000 |
| Lotus root, raw | 4.900 | 45.000 | 0.100 | 0.030 | 0.000 | 2.600 | 23.000 | 1.160 | 74.000 |
| Avocados, raw, California | 4.900 | 11.000 | 17.330 | 2.590 | 0.000 | 2.110 | 41.000 | 1.180 | 177.000 |
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Parsnips, raw | 4.900 | 36.000 | 0.300 | 0.050 | 0.000 | 1.200 | 29.000 | 0.590 | 75.000 |
| Nuts, pine nuts, pignolia, dried | 4.500 | 26.000 | 50.700 | 7.797 | 0.000 | 24.000 | 233.000 | 9.200 | 566.000 |
| Gooseberries, raw | 4.300 | 25.000 | 0.580 | 0.038 | 0.000 | 0.880 | 10.000 | 0.310 | 44.000 |
| Soybeans, green, raw | 4.200 | 197.000 | 6.800 | 0.786 | 0.000 | 12.950 | 65.000 | 3.550 | 147.000 |
| Broadbeans, immature seeds, raw | 4.200 | 22.000 | 0.600 | 0.138 | 0.000 | 5.600 | 38.000 | 1.900 | 72.000 |
| Cranberries, raw | 4.200 | 7.000 | 0.200 | 0.017 | 0.000 | 0.390 | 5.000 | 0.200 | 49.000 |
| Raisins, seedless | 4.000 | 49.000 | 0.460 | 0.150 | 0.000 | 3.220 | 33.000 | 2.080 | 300.000 |
| Chicory greens, raw | 4.000 | 100.000 | 0.300 | 0.073 | 0.000 | 1.700 | 30.000 | 0.900 | 23.000 |
| Seeds, pumpkin and squash seed kernels | 3.900 | 43.000 | 45.850 | 8.674 | 0.000 | 24.540 | 535.000 | 14.970 | 541.000 |
| Pumpkin and squash seed kernels | 3.900 | 43.000 | 45.850 | 8.674 | 0.000 | 24.540 | 535.000 | 14.970 | 541.000 |
| Brussels sprouts, raw | 3.800 | 42.000 | 0.300 | 0.062 | 0.000 | 3.380 | 23.000 | 1.400 | 43.000 |
| Nuts, almond butter, plain, without salt added | 3.700 | 270.000 | 59.100 | 5.602 | 0.000 | 15.080 | 303.000 | 3.700 | 633.000 |
| Broadbeans, immature seeds, cooked, boiled, drained, without salt | 3.600 | 18.000 | 0.500 | 0.142 | 0.000 | 4.800 | 31.000 | 1.500 | 62.000 |
| Collards, raw | 3.600 | 145.000 | 0.420 | 0.055 | 0.000 | 2.450 | 9.000 | 0.190 | 30.000 |
| Prickly pears, raw | 3.600 | 56.000 | 0.510 | 0.067 | 0.000 | 0.730 | 85.000 | 0.300 | 41.000 |
| Dandelion greens, raw | 3.500 | 187.000 | 0.700 | 0.170 | 0.000 | 2.700 | 36.000 | 3.100 | 45.000 |
| Beans, snap, green, raw | 3.400 | 37.000 | 0.120 | 0.026 | 0.000 | 1.820 | 25.000 | 1.040 | 31.000 |
| Kiwi fruit, (chinese gooseberries), fresh, raw | 3.400 | 26.000 | 0.440 | 0.029 | 0.000 | 0.990 | 30.000 | 0.410 | 61.000 |
| Parsley, raw | 3.300 | 138.000 | 0.790 | 0.132 | 0.000 | 2.970 | 50.000 | 6.200 | 36.000 |
| Mustard greens, raw | 3.300 | 103.000 | 0.200 | 0.010 | 0.000 | 2.700 | 32.000 | 1.460 | 26.000 |
| Burdock root, raw | 3.300 | 41.000 | 0.150 | 0.025 | 0.000 | 1.530 | 38.000 | 0.800 | 72.000 |
| Figs, raw | 3.300 | 35.000 | 0.300 | 0.060 | 0.000 | 0.750 | 17.000 | 0.370 | 74.000 |
| Okra, raw | 3.200 | 81.000 | 0.100 | 0.026 | 0.000 | 2.000 | 57.000 | 0.800 | 33.000 |
| Beans, snap, green, cooked, boiled, drained, without salt | 3.200 | 46.000 | 0.280 | 0.064 | 0.000 | 1.890 | 25.000 | 1.280 | 35.000 |
| Turnip greens, raw | 3.200 | 190.000 | 0.300 | 0.070 | 0.000 | 1.500 | 31.000 | 1.100 | 27.000 |
| Olives, ripe, canned (small-extra large) | 3.200 | 88.000 | 10.680 | 1.415 | 0.000 | 0.840 | 4.000 | 3.300 | 115.000 |
| Endive, raw | 3.100 | 52.000 | 0.200 | 0.048 | 0.000 | 1.250 | 15.000 | 0.830 | 17.000 |
| Nuts, cashew nuts, dry roasted, without salt added | 3.000 | 45.000 | 46.350 | 9.157 | 0.000 | 15.310 | 260.000 | 6.000 | 574.000 |
| Broccoli, raw | 3.000 | 48.000 | 0.350 | 0.054 | 0.000 | 2.980 | 25.000 | 0.880 | 28.000 |
| Carrots, raw | 3.000 | 27.000 | 0.190 | 0.030 | 0.000 | 1.030 | 15.000 | 0.500 | 43.000 |
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Beets, raw | 2.800 | 16.000 | 0.170 | 0.027 | 0.000 | 1.610 | 23.000 | 0.800 | 43.000 |
| Peppers, jalapeno, raw | 2.800 | 10.000 | 0.620 | 0.062 | 0.000 | 1.350 | 19.000 | 0.700 | 30.000 |
| Corn, sweet, yellow and white, raw | 2.700 | 2.000 | 1.180 | 0.182 | 0.000 | 3.220 | 37.000 | 0.520 | 86.000 |
| Spinach, raw | 2.700 | 99.000 | 0.350 | 0.056 | 0.000 | 2.860 | 79.000 | 2.710 | 22.000 |
| Blueberries, raw | 2.700 | 6.000 | 0.380 | 0.032 | 0.000 | 0.670 | 5.000 | 0.170 | 56.000 |
| Carambola, (starfruit), raw | 2.700 | 4.000 | 0.350 | 0.023 | 0.000 | 0.540 | 9.000 | 0.260 | 33.000 |
| Apples, raw, with skin | 2.700 | 7.000 | 0.360 | 0.058 | 0.000 | 0.190 | 5.000 | 0.180 | 59.000 |
| Peas, edible-podded, raw | 2.600 | 43.000 | 0.200 | 0.039 | 0.000 | 2.800 | 24.000 | 2.080 | 42.000 |
| Mushrooms, enoki, raw | 2.600 | 1.000 | 0.390 | 0.043 | 0.000 | 2.370 | 16.000 | 0.888 | 34.000 |
| Alfalfa seeds, sprouted, raw | 2.500 | 32.000 | 0.690 | 0.069 | 0.000 | 3.990 | 27.000 | 0.960 | 29.000 |
| Potatoes, raw, skin | 2.500 | 30.000 | 0.100 | 0.026 | 0.000 | 2.570 | 23.000 | 3.240 | 58.000 |
| Cauliflower, raw | 2.500 | 22.000 | 0.210 | 0.032 | 0.000 | 1.980 | 15.000 | 0.440 | 25.000 |
| Oranges, raw, California, valencias | 2.500 | 40.000 | 0.300 | 0.035 | 0.000 | 1.040 | 10.000 | 0.090 | 49.000 |
| Eggplant, raw | 2.500 | 7.000 | 0.180 | 0.034 | 0.000 | 1.020 | 14.000 | 0.270 | 26.000 |
| Mushroom, oyster, raw | 2.400 | 6.000 | 0.510 | ? | 0.000 | 4.140 | 20.000 | 1.740 | 37.000 |
| Apricots, raw | 2.400 | 14.000 | 0.390 | 0.027 | 0.000 | 1.400 | 8.000 | 0.540 | 48.000 |
| Bananas, raw | 2.400 | 6.000 | 0.480 | 0.185 | 0.000 | 1.030 | 29.000 | 0.310 | 92.000 |
| Pears, raw | 2.400 | 11.000 | 0.400 | 0.022 | 0.000 | 0.390 | 6.000 | 0.250 | 59.000 |
| Tofu, raw, firm, prepared with calcium sulfate | 2.300 | 683.000 | 8.720 | 1.261 | 0.000 | 15.780 | 58.000 | 10.470 | 145.000 |
| Cabbage, raw | 2.300 | 47.000 | 0.270 | 0.033 | 0.000 | 1.440 | 15.000 | 0.590 | 25.000 |
| Cherries, sweet, raw | 2.300 | 15.000 | 0.960 | 0.216 | 0.000 | 1.200 | 11.000 | 0.390 | 72.000 |
| Tangerines, (mandarin oranges), raw | 2.300 | 14.000 | 0.190 | 0.022 | 0.000 | 0.630 | 12.000 | 0.100 | 44.000 |
| Strawberries, raw | 2.300 | 14.000 | 0.370 | 0.020 | 0.000 | 0.610 | 10.000 | 0.380 | 30.000 |
| Garlic, raw | 2.100 | 181.000 | 0.500 | 0.089 | 0.000 | 6.360 | 25.000 | 1.700 | 149.000 |
| Asparagus, raw | 2.100 | 21.000 | 0.200 | 0.046 | 0.000 | 2.280 | 18.000 | 0.870 | 23.000 |
| Mushrooms, shiitake, cooked, without salt | 2.100 | 3.000 | 0.220 | 0.055 | 0.000 | 1.560 | 14.000 | 0.440 | 55.000 |
| Kale, raw | 2.000 | 135.000 | 0.700 | 0.091 | 0.000 | 3.300 | 34.000 | 1.700 | 50.000 |
| Ginger root, raw | 2.000 | 18.000 | 0.730 | 0.203 | 0.000 | 1.740 | 43.000 | 0.500 | 69.000 |
| Cabbage, red, raw | 2.000 | 51.000 | 0.260 | 0.034 | 0.000 | 1.390 | 15.000 | 0.490 | 27.000 |
| Peppers, sweet, red, raw | 2.000 | 9.000 | 0.190 | 0.028 | 0.000 | 0.890 | 10.000 | 0.460 | 27.000 |
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Peaches, raw | 2.000 | 5.000 | 0.090 | 0.010 | 0.000 | 0.700 | 7.000 | 0.110 | 43.000 |
| Mung beans, mature seeds, sprouted, cooked, stir-fried | 1.900 | 13.000 | 0.210 | 0.039 | 0.000 | 4.300 | 33.000 | 1.900 | 50.000 |
| Lettuce, looseleaf, raw | 1.900 | 68.000 | 0.300 | 0.039 | 0.000 | 1.300 | 11.000 | 1.400 | 18.000 |
| Squash, summer, all varieties, raw | 1.900 | 20.000 | 0.210 | 0.044 | 0.000 | 1.180 | 23.000 | 0.460 | 20.000 |
| Squash, summer, crookneck and straightneck, raw | 1.900 | 21.000 | 0.240 | 0.049 | 0.000 | 0.940 | 21.000 | 0.480 | 19.000 |
| Rice, brown, long-grain, cooked | 1.800 | 10.000 | 0.900 | 0.180 | 0.000 | 2.580 | 43.000 | 0.420 | 111.000 |
| Rice, brown, medium-grain, cooked | 1.800 | 10.000 | 0.830 | 0.165 | 0.000 | 2.320 | 44.000 | 0.530 | 112.000 |
| Leeks, (bulb and lower leaf-portion), raw | 1.800 | 59.000 | 0.300 | 0.040 | 0.000 | 1.500 | 28.000 | 2.100 | 61.000 |
| Onions, raw | 1.800 | 20.000 | 0.160 | 0.026 | 0.000 | 1.160 | 10.000 | 0.220 | 38.000 |
| Turnips, raw | 1.800 | 30.000 | 0.100 | 0.011 | 0.000 | 0.900 | 11.000 | 0.300 | 27.000 |
| Rhubarb, raw | 1.800 | 86.000 | 0.200 | 0.053 | 0.000 | 0.900 | 12.000 | 0.220 | 21.000 |
| Peppers, sweet, green, raw | 1.800 | 9.000 | 0.190 | 0.028 | 0.000 | 0.890 | 10.000 | 0.460 | 27.000 |
| Papayas, raw | 1.800 | 24.000 | 0.140 | 0.043 | 0.000 | 0.610 | 10.000 | 0.100 | 39.000 |
| Mangos, raw | 1.800 | 10.000 | 0.270 | 0.066 | 0.000 | 0.510 | 9.000 | 0.130 | 65.000 |
| Lettuce, cos or romaine, raw | 1.700 | 36.000 | 0.200 | 0.026 | 0.000 | 1.620 | 6.000 | 1.100 | 14.000 |
| Mulberries, raw | 1.700 | 39.000 | 0.390 | 0.027 | 0.000 | 1.440 | 18.000 | 1.850 | 43.000 |
| Celery, raw | 1.700 | 40.000 | 0.140 | 0.037 | 0.000 | 0.750 | 11.000 | 0.400 | 16.000 |
| Arugula, raw | 1.600 | 160.000 | 0.660 | 0.086 | 0.000 | 2.580 | 47.000 | 1.460 | 25.000 |
| Potatoes, raw, flesh and skin | 1.600 | 7.000 | 0.100 | 0.026 | 0.000 | 2.070 | 21.000 | 0.760 | 79.000 |
| Chard, swiss, raw | 1.600 | 51.000 | 0.200 | 0.030 | 0.000 | 1.800 | 81.000 | 1.800 | 19.000 |
| Nectarines, raw | 1.600 | 5.000 | 0.460 | 0.051 | 0.000 | 0.940 | 8.000 | 0.150 | 49.000 |
| Radishes, raw | 1.600 | 21.000 | 0.540 | 0.030 | 0.000 | 0.600 | 9.000 | 0.290 | 20.000 |
| Radishes, oriental, raw | 1.600 | 27.000 | 0.100 | 0.030 | 0.000 | 0.600 | 16.000 | 0.400 | 18.000 |
| Mushrooms, portabella, raw | 1.500 | 8.000 | 0.200 | 0.026 | 0.000 | 2.500 | 11.000 | 0.600 | 26.000 |
| Watercress, raw | 1.500 | 120.000 | 0.100 | 0.027 | 0.000 | 2.300 | 21.000 | 0.200 | 11.000 |
| Squash, winter, all varieties, raw | 1.500 | 31.000 | 0.230 | 0.046 | 0.000 | 1.450 | 21.000 | 0.580 | 37.000 |
| Squash, winter, acorn, raw | 1.500 | 33.000 | 0.100 | 0.021 | 0.000 | 0.800 | 32.000 | 0.700 | 40.000 |
| Plums, raw | 1.500 | 4.000 | 0.620 | 0.049 | 0.000 | 0.790 | 7.000 | 0.100 | 55.000 |
| Lettuce, iceberg (includes crisphead types), raw | 1.400 | 19.000 | 0.190 | 0.025 | 0.000 | 1.010 | 9.000 | 0.500 | 12.000 |
| Soy milk | 1.300 | 4.000 | 1.910 | 0.214 | 0.000 | 2.750 | 19.000 | 0.580 | 33.000 |
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Seaweed, kelp, raw | 1.300 | 168.000 | 0.560 | 0.247 | 0.000 | 1.680 | 121.000 | 2.850 | 43.000 |
| Seaweed, irishmoss, raw | 1.300 | 72.000 | 0.160 | 0.033 | 0.000 | 1.510 | 144.000 | 8.900 | 49.000 |
| Mushrooms, raw | 1.200 | 5.000 | 0.330 | 0.046 | 0.000 | 2.900 | 10.000 | 1.040 | 25.000 |
| Pineapple, raw | 1.200 | 7.000 | 0.430 | 0.032 | 0.000 | 0.390 | 14.000 | 0.370 | 49.000 |
| Soybeans, mature seeds, sprouted, raw | 1.100 | 67.000 | 6.700 | 0.929 | 0.000 | 13.090 | 72.000 | 2.100 | 122.000 |
| Squash, zucchini, baby, raw | 1.100 | 21.000 | 0.400 | 0.083 | 0.000 | 2.710 | 33.000 | 0.790 | 21.000 |
| Tomatoes, red, ripe, raw, year round average | 1.100 | 5.000 | 0.330 | 0.045 | 0.000 | 0.850 | 11.000 | 0.450 | 21.000 |
| Lettuce, butterhead (includes boston and bibb types), raw | 1.000 | 32.000 | 0.220 | 0.029 | 0.000 | 1.290 | 13.000 | 0.300 | 13.000 |
| Grapes, red or green (european type varieties, such as, Thompson seedless), raw | 1.000 | 11.000 | 0.580 | 0.189 | 0.000 | 0.660 | 6.000 | 0.260 | 71.000 |
| Peppers, sweet, yellow, raw | 0.900 | 11.000 | 0.210 | 0.031 | 0.000 | 1.000 | 12.000 | 0.460 | 27.000 |
| Melons, cantaloupe, raw | 0.800 | 11.000 | 0.280 | 0.071 | 0.000 | 0.880 | 11.000 | 0.210 | 35.000 |
| Cucumber, with peel, raw | 0.800 | 14.000 | 0.130 | 0.034 | 0.000 | 0.690 | 11.000 | 0.260 | 13.000 |
| Pomegranates, raw | 0.600 | 3.000 | 0.300 | 0.038 | 0.000 | 0.950 | 3.000 | 0.300 | 68.000 |
| Melons, honeydew, raw | 0.600 | 6.000 | 0.100 | 0.025 | 0.000 | 0.460 | 7.000 | 0.070 | 35.000 |
| Seaweed, wakame, raw | 0.500 | 150.000 | 0.640 | 0.130 | 0.000 | 3.030 | 107.000 | 2.180 | 45.000 |
| Pumpkin, raw | 0.500 | 21.000 | 0.100 | 0.052 | 0.000 | 1.000 | 12.000 | 0.800 | 26.000 |
| Watermelon, raw | 0.500 | 8.000 | 0.430 | 0.048 | 0.000 | 0.620 | 11.000 | 0.170 | 32.000 |
| Seaweed, agar, raw | 0.500 | 54.000 | 0.030 | 0.006 | 0.000 | 0.540 | 67.000 | 1.860 | 26.000 |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride | 0.400 | 162.000 | 4.460 | 0.646 | 0.000 | 8.040 | 46.000 | 1.450 | 77.000 |
| Rice, white, long-grain, regular, cooked | 0.400 | 10.000 | 0.280 | 0.077 | 0.000 | 2.690 | 12.000 | 1.200 | 130.000 |
| Seaweed, laver, raw | 0.300 | 70.000 | 0.280 | 0.061 | 0.000 | 5.810 | 2.000 | 1.800 | 35.000 |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride | 0.200 | 111.000 | 3.690 | 0.533 | 0.000 | 6.550 | 27.000 | 1.110 | 61.000 |
| MORI-NU, Tofu, silken, firm | 0.100 | 32.000 | 2.700 | 0.406 | 0.000 | 6.900 | 7.000 | 1.030 | 62.000 |
| Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted | 0.000 | 7.000 | 8.140 | 2.870 | 96.000 | 30.940 | 29.000 | 1.140 | 206.000 |
| Chicken, broilers or fryers, light meat, meat only, cooked, roasted | 0.000 | 15.000 | 4.510 | 1.270 | 85.000 | 30.910 | 27.000 | 1.060 | 173.000 |
| Chicken, broilers or fryers, breast, meat and skin, cooked, roasted | 0.000 | 14.000 | 7.780 | 2.190 | 84.000 | 29.800 | 27.000 | 1.070 | 197.000 |
| Turkey, all classes, breast, meat and skin, cooked, roasted | 0.000 | 21.000 | 7.410 | 2.100 | 74.000 | 28.710 | 27.000 | 1.400 | 189.000 |
| Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 0.000 | 8.000 | 7.740 | 2.760 | 89.000 | 28.300 | 26.000 | 2.120 | 191.000 |
| Finfish, halibut, Atlantic and Pacific, cooked, dry heat | 0.000 | 60.000 | 2.940 | 0.417 | 41.000 | 26.690 | 107.000 | 1.070 | 140.000 |
| Finfish, salmon, chinook, cooked, dry heat | 0.000 | 28.000 | 13.380 | 3.214 | 85.000 | 25.720 | 122.000 | 0.910 | 231.000 |
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Beef, ground, regular, cooked, broiled, medium | 0.000 | 11.000 | 20.690 | 8.130 | 90.000 | 24.070 | 20.000 | 2.440 | 289.000 |
| Beef, variety meats and by-products, tongue, cooked, simmered | 0.000 | 7.000 | 20.740 | 8.930 | 107.000 | 22.110 | 17.000 | 3.390 | 283.000 |
| Egg, whole, cooked, fried | 0.000 | 55.000 | 15.000 | 4.167 | 459.000 | 13.540 | 11.000 | 1.560 | 199.000 |
| Egg, whole, cooked, hard-boiled | 0.000 | 50.000 | 10.610 | 3.267 | 424.000 | 12.580 | 10.000 | 1.190 | 155.000 |
| Egg, whole, raw, fresh | 0.000 | 49.000 | 10.020 | 3.100 | 425.000 | 12.490 | 10.000 | 1.440 | 149.000 |
| Milk, sheep | 0.000 | 193.400 | 7.000 | 4.603 | 27.000 | 5.980 | 18.360 | 0.100 | 107.808 |
| Milk, goat | 0.000 | 133.500 | 4.140 | 2.667 | 11.400 | 3.560 | 13.970 | 0.050 | 68.813 |
| Milk, nonfat | 0.000 | 123.000 | 0.180 | 0.117 | 2.000 | 3.410 | 11.000 | 0.040 | 35.000 |
| Milk, producer, fluid, 3.7% milkfat | 0.000 | 119.000 | 3.660 | 2.278 | 14.300 | 3.280 | 13.400 | 0.050 | 64.172 |
| Milk, human | 0.000 | 32.200 | 4.380 | 2.009 | 13.900 | 1.030 | 3.400 | 0.030 | 69.563 |
| RICE DREAM | 0.000 | 8.000 | 0.810 | 0.068 | 0.000 | 0.170 | 4.000 | 0.080 | 49.000 |
| Winged beans, mature seeds, raw | ? | 440.000 | 16.320 | 2.303 | 0.000 | 29.650 | 179.000 | 13.440 | 409.000 |
| Mothbeans, mature seeds, raw | ? | 150.000 | 1.610 | 0.364 | 0.000 | 22.940 | 381.000 | 10.850 | 343.000 |
| Tempeh | ? | 111.000 | 10.800 | 2.220 | 0.000 | 18.540 | 81.000 | 2.703 | 193.000 |
| Tempeh, cooked | ? | 95.600 | 11.380 | 3.290 | ?(0.000) | 18.190 | 77.200 | 2.126 | 197.000 |
| Seeds, lotus seeds | ? | 163.000 | 1.970 | 0.330 | 0.000 | 15.410 | 210.000 | 3.530 | 332.000 |
| lotus seeds | ? | 163.000 | 1.970 | 0.330 | 0.000 | 15.410 | 210.000 | 3.530 | 332.000 |
| Beans, fava, in pod, raw | ? | 37.000 | 0.730 | 0.118 | 0.000 | 7.920 | 33.000 | 1.550 | 88.000 |
| Winged beans, immature seeds, raw | ? | 84.000 | 0.870 | 0.238 | 0.000 | 6.950 | 34.000 | 1.500 | 49.000 |
| Seaweed, spirulina, raw | ? | 12.000 | 0.390 | 0.135 | 0.000 | 5.920 | 19.000 | 2.790 | 26.000 |
| Fiddlehead ferns, raw | ? | 32.000 | 0.400 | ? | 0.000 | 4.550 | 34.000 | 1.310 | 34.000 |
| Nuts, chestnuts, chinese, raw | ? | 18.000 | 1.110 | 0.164 | 0.000 | 4.200 | 84.000 | 1.410 | 224.000 |
| Beans, adzuki, yokan, mature seeds | ? | 27.000 | 0.120 | 0.043 | 0.000 | 3.290 | 18.000 | 1.160 | 260.000 |
| Hyacinth-beans, immature seeds, raw | ? | 50.000 | 0.200 | 0.088 | 0.000 | 2.100 | 40.000 | 0.740 | 46.000 |
| Squash, winter, hubbard, raw | ? | 14.000 | 0.500 | 0.103 | 0.000 | 2.000 | 19.000 | 0.400 | 40.000 |
| Nuts, chestnuts, european, raw, peeled | ? | 19.000 | 1.250 | 0.235 | 0.000 | 1.630 | 30.000 | 0.940 | 196.000 |
| Chicory roots, raw | ? | 41.000 | 0.200 | 0.048 | 0.000 | 1.400 | 22.000 | 0.800 | 73.000 |
| Squash, summer, scallop, raw | ? | 19.000 | 0.200 | 0.041 | 0.000 | 1.200 | 23.000 | 0.400 | 18.000 |
| Squash, winter, butternut, raw | ? | 48.000 | 0.100 | 0.021 | 0.000 | 1.000 | 34.000 | 0.700 | 45.000 |
| Persimmons, native, raw | ? | 27.000 | 0.400 | ? | 0.000 | 0.800 | ? | 2.500 | 127.000 |
| Source | Fiber g |
Calcium mg | Total Fat g | Saturated Fat g |
Cholesterol mg |
Protein g |
Magnesium mg |
Iron mg |
kcal |
| Squash, winter, spaghetti, raw | ? | 23.000 | 0.570 | 0.117 | 0.000 | 0.640 | 12.000 | 0.310 | 31.000 |
| Crabapples, raw | ? | 18.000 | 0.300 | 0.048 | 0.000 | 0.400 | 7.000 | 0.360 | 76.000 |
| Lentils, sprouted, raw | ? | 25.000 | 0.550 | 0.057 | 0.000 | 8.960 | 37.000 | 3.210 | 106.000 |
| Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | ? | 16.000 | 0.810 | 0.098 | 0.000 | 7.070 | 111.000 | 2.110 | 78.000 |
| Nuts, acorns, raw | ? | 41.000 | 23.860 | 3.102 | 0.000 | 6.150 | 62.000 | 0.790 | 387.000 |
| Beans, navy, mature seeds, sprouted, raw | ? | 15.000 | 0.700 | 0.085 | 0.000 | 6.150 | 101.000 | 1.930 | 67.000 |
| Beans, pinto, mature seeds, sprouted, raw | ? | 43.000 | 0.900 | 0.109 | 0.000 | 5.250 | 53.000 | 1.970 | 62.000 |
| Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | ? | 19.000 | 0.580 | 0.083 | 0.000 | 4.830 | 23.000 | 0.890 | 33.000 |
| Beans, kidney, mature seeds, sprouted, raw | ? | 17.000 | 0.500 | 0.072 | 0.000 | 4.200 | 21.000 | 0.810 | 29.000 |
| Pumpkin leaves, raw | ? | 39.000 | 0.400 | 0.207 | 0.000 | 3.150 | 38.000 | 2.220 | 19.000 |
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