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.
