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Fiber Content of Nuts, Fruits and Vegetables - Checklist

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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

One serving of raw vegetable varies from 200 to 250g, which yield approx 1 cup of cooked vegetable (150ml cup/medium sized household katori)

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

15g is approximately 1 heaped tablespoon of most of the above foods.


  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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