Fiber Content of Grains and Legumes - Checklist
Whole grain foods and legumes yield a the richest
Fiber content of grains.
Food | Quantity (per serving) | Total Fiber (g) |
White bread | 1 Slice | 0.5 |
Whole grain bread | 1 Slice | 2.8 |
Bread (brown) | 1 Slice | 0.6 |
White rice | 1/2 cup cooked | 0.5 |
Brown rice | 1/2 cup cooked | 1.3 |
Spaghetti | 1/2 cup cooked | 0.8 |
Rolled Oats /oatmeal | 2 heaped tbsp (uncooked) | 1.05 |
Oat bran | 2 heaped tbsp (add to flour, milk, yoghurt) | 4.5 |
Wheat bran | 2 heaped tbsp (add to flour, milk, yoghurt) | 4.5 |
Wheat germ | 2 heaped tbsp | 2.6 |
Psyllium husk | 10g (complete natural fiber) | 8.0 |
Food | Quantity | Total Fiber (g) |
Makai flour | 1 cup (200 ml) | 1.8 |
Poha ( beaten rice flakes) | 1 cup (200 ml) | 0.4 |
Jowar flour (white millet flour) | 1 cup (200 ml) | 9.8 |
Bajra Flour (black millet flour) | 1 cup (200 ml) | 1.2 |
Whole wheat flour | 1 cup (200 ml) | 1.9 |
Ragi flour | 1 cup (200 ml) | 4.1 |
Buckwheat (kuttu) | 1 cup (200 ml) | 12 |
Barley (Jau) | 1 cup (200 ml) | 5.5 |
Broken wheat (dalia) | 1 cup (200 ml) | 2.5 |
Fiber content of pulses and legumes
Food | Quantity (per serving) | Total Fiber (g) |
Moong Sprouts | 1 cup (200 ml) | 2.2 |
Matki (moth beans), sprouts | 1 cup (200 ml) | 2.6 |
Soybean flour | 1 cup (200 ml) | 2.6 |
Bengal gram flour (besan) | 1 cup (200 ml) | 1 |
Black eyed peas (lobiya) | 1 cup (200 ml) | 7.5 |
Split red lentils (Masoor daal) | 1 cup (200 ml) | 1.1 |
Moong(whole green grams) | 1 cup (200 ml) | 6.6 |
Urad daal (split black lentils) | 1 cup (200 ml) | 1.4 |
Matki(moath beans) | 1 cup (200 ml) | 7.5 |
Toovar dal (arhar) | 1 cup (200 ml) | 2.5 |
Masoor daal (whole red lentils) | 1 cup (200 ml) | 1.1 |
Vaal (field beans) | 1 cup (200 ml) | 2.3 |
Channa daal (split bengal gram) | 1 cup (200 ml) | 6.4 |
Moong daal (split yellow gram) | 1 cup (200 ml) | 1.4 |
Kidney beans and chickpea are also laden with fiber.
1 serving of any flour or whole legume, raw is 30g which yields one cup cooked dal (tur dal, channa dal) or three-fourth cup cooked whole pulse/legume (Rajmah, chole).
For a serving of sprouts the raw pulse serving is lesser than 30g as the volume doubles after sprouting.