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Fiber Content of Grains and Legumes - Checklist

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Fiber Content of Grains and Legumes - Checklist

Whole grain foods and legumes yield a the richest source of dietary fiber. One serving of any flour or whole grain, raw is 30 g which yields one cup cooked cereal or 2 phulkas or 1 chappati.


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.


  1. Laquatra, I. Nutrition for weight management In Krause’s Food, Nutrition Diet Therapy; Mahan, LK., Stump, S.E, editors, 11th edition, Pheladelphia, 2000.
  2. Gopalan C, Rama Sastri B.V, Balasubramanian, S.C, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2002.
  3. Mahtani R. The Ultimate Indian Diet Book, Macmillan India Ltd, 2005.
  4. Copyright © 2005 www.FatFreeKitchen.com
  5. Ramulu, P; Rao, P. Total, Insoluble and soluble fiber of Indian Fruits. Journal of Food composition and analysis 16 (2003) 677-685
  6. 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.

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It is a very good information to every individuals should know about it. bhaskar

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