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 |
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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.
