Fiber Content of Nuts, Fruits and Vegetables - Checklist
Fiber Content of Nuts, Fruits and Vegetables - Checklist
Fiber is an essential component of plant foods. So, all fruits and vegetables are excellent sources of dietary fiber. The type of fiber, soluble or insoluble, and their presence differs from one food to another. For example, the plum skin has insoluble fiber but its juicy pulp is a great source of soluble fiber.Similarly, the amount of fiber in cooked vegetables and fresh (raw) vegetables differs. Since a cup of cooked vegetable, say, spinach or mushroom has a greater volume than a cup of uncooked ones, there is more fiber in cooked vegetables than in their raw counterparts.
Fiber content of Nuts
| Food | Quantity (g) | Total Fiber (g) |
| Dried Figs | 75 | 10.5 |
| Almonds, Raw | 15 | 1.8 |
| Pistachios | 15 | 1.6 |
| Apricot | 3 dried | 4.5 |
One serving of nuts equals to approximately 15g (5 to 6 in number).
Fiber content of Fruits
| Food | Quantity (g) | Total Fiber (g) |
| Watermelon | 100 g | 0.6 |
| Muskmelon | 100 g | 0.8 |
| Orange | 100 g | 1.1 |
| Grapes | 100 g | 1.2 |
| Cherries | 100 g | 1.5 |
| Peach | 100 g | 1.6 |
| Banana | 100 g | 1.8 |
| Mango | 100 g | 2.0 |
| Strawberry | 100 g | 2.3 |
| Papaya | 100 g | 2.6 |
| Sweetlime | 100 g | 2.7 |
| Pomegranate | 100 g | 2.8 |
| Pineapple | 100 g | 2.8 |
| Plum | 100 g | 2.8 |
| Apple | 100 g | 3.2 |
| Jackfruit | 100 g | 3.5 |
| Jambu | 100 g | 3.5 |
| Zyziphus (Ber) | 100 g | 3.8 |
| Pear | 100 g | 4.3 |
| Fig (Fresh) | 100 g | 5 |
| Custard apple | 100 g | 5.5 |
| Amla | 100 g | 7.3 |
| Dates | 100 g | 7.7 |
| Guava | 100 g | 8.5 |
| Sapota | 100 g | 10.9 |
One Serving of Fruit varies from 50 to 200g.
Fiber content of Vegetables
| Food | Quantity (per serving) | Total Fiber (g) |
| Broccoli | 1 stalk | 2.7 |
| Carrots | 1 large | 2.9 |
| Corn | 2/3 cup | 1.6 |
| Lettuce | 1 cup raw | 0.5 |
| Peas | 1/2 cup cooked | 5.2 |
| Potatoes | 1 small | 3.8 |
| Tomato | 1 small | 0.8 |
| Zucchini | 1/2 cup cooked | 2.5 |
| Broccoli, raw | 100 g | 4 |
| Cabbage | 40g | 2 |
| Lemon | 1 | 2.5 |
| Lettuce | 1 cup | 1 |
| Onion | 1 large | 0.6 |
| Food | Quantity | Total Fiber (g) |
| Coriander, chopped | 1 cup (200 ml) | 0.6 |
| Fenugreek (methi), chopped | 1 cup (200 ml) | 0.3 |
| Mint (pudina), chopped | 1 cup (200 ml) | 0.6 |
| Chawli (cow pea) leaves, chopped | 1 cup (200 ml) | |
| Bottle gourd (Lauki), chopped | 1 cup (200 ml) | 0.8 |
| Ridge gourd(turai), chopped | 1 cup (200 ml) | 0.6 |
| Cluster Beans (guar phali), chopped | 1 cup (200 ml) | 3.2 |
| Radish (muli), chopped | 1 cup (200 ml) | 0.9 |
| Ladies finger (Bhindi/okra), chopped | 1 cup (200 ml) | 0.8 |
| Tendili, chopped | 1 cup (200 ml) | 12 |
| Bitter Gourd (karela), chopped | 1 cup (200 ml) | 0.9 |
| Brinjals (baigan), chopped | 1 cup (200 ml) | 1.6 |
| Red Pumpkin, chopped | 1 cup (200 ml) | 0.9 |
| Drumsticks, chopped | 1 cup (200 ml) | 6.9 |
| Yam (suran), chopped | 1 cup (200 ml) | 0.6 |
| Purple yam (kand), chopped | 1 cup (200 ml) | 1 |
Some other fiber rich foods
| Food | Serving | Fiber (g) |
| Aloe vera juice (serving size - 30 to 50 ml per person per day) | 50 ml | Soluble fiber; 3, insoluble fiber; 1.2 |
| Wheat grass powder(10 to 15 grams) | 15 g | 5.28 |
| Barley grass powder | 15 g | 5.28 |
| Alfa alfa sprouts (King of foods) | 33 g | 1 |
| Sesame seeds | 15 g | 2 |
| Fenugreek seeds | 11 g | 3 |
References:
- Laquatra, I. Nutrition for weight management In Krause�s Food, Nutrition Diet Therapy; Mahan, LK., Stump, S.E, editors, 11th edition, Pheladelphia, 2000.
- Gopalan C, Rama Sastri B.V, Balasubramanian, S.C, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2002.
- Mahtani R. The Ultimate Indian Diet Book, Macmillan India Ltd, 2005.
- Copyright � 2005 www.FatFreeKitchen.com
- Ramulu, P; Rao, P. Total, Insoluble and soluble fiber of Indian Fruits. Journal of Food composition and analysis 16 (2003) 677-685
- Anderson,J.W. �Fiber content of foods in common portions� in Plant fiber in foods. 2nd ed. HC Nutrition research foundation Inc, Lexington, KY, 1990.
Cite this Article ⇣⇡
Please use one of the following formats to cite this article in your essay, paper or report:
-
APA
Maulishree Jhawer. (2020, August 27). Fiber Content of Nuts, Fruits and Vegetables - Checklist. Medindia. Retrieved on Jan 09, 2025 from https://www.medindia.net/health/diet-and-nutrition/fiber-up-your-meals-nuts-fruits-and-vegetables.htm.
MLA
Maulishree Jhawer. "Fiber Content of Nuts, Fruits and Vegetables - Checklist". Medindia. Jan 09, 2025. <https://www.medindia.net/health/diet-and-nutrition/fiber-up-your-meals-nuts-fruits-and-vegetables.htm>.
Chicago
Maulishree Jhawer. "Fiber Content of Nuts, Fruits and Vegetables - Checklist". Medindia. https://www.medindia.net/health/diet-and-nutrition/fiber-up-your-meals-nuts-fruits-and-vegetables.htm. (accessed Jan 09, 2025).
Harvard
Maulishree Jhawer. 2020. Fiber Content of Nuts, Fruits and Vegetables - Checklist. Medindia, viewed Jan 09, 2025, https://www.medindia.net/health/diet-and-nutrition/fiber-up-your-meals-nuts-fruits-and-vegetables.htm.