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HealthNotes
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Fiber in the DietAlso indexed as:Fiber (All Forms) The current American diet averages only about 10 grams of dietary fiber, whereas intakes of 25 to 40 grams are linked to a reduced risk of developing heart disease, diabetes, high blood pressure, colon cancer, and other intestinal disorders. An ideal amount of fiber can be obtained daily from the following foods: - Six servings of whole grain breads and cereals (one serving = one slice of bread, 1/2 cup cooked pasta, rice, or cereal, or 1 cup high-fiber cold cereal)
- Four to nine servings of fresh fruits and vegetables (one serving = one piece of fruit, 1 cup raw vegetables, or 1/2 cup cooked vegetables)
- One serving of dried beans (one serving = 1/2 cup)
Dietary fiber in selected foodsThe following lists the dietary fiber in selected foods. Vegetables, fruits, breads, crackers, cereals, and nuts are listed separately. Dietary fiber in vegetables| Vegetable | Amount | Dietary Fiber (grams) |
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| Asparagus | 4 medium spears | 0.9 | | Avocado | 1/2 | 2.2 | | Beets, boiled | 1/2 cup | 2.1 | | Broccoli | 1/2 cup | 3.2 | | Brussels sprouts | 1/2 cup | 2.3 | | Carrots, boiled | 1/2 cup | 2.3 | | Carrots, raw | 1 | 2.3 | | Celery, raw | 1 stalk | 0.7 | | Corn, off the cob | 1/3 cup | 3.1 | | Corn, on the cob | 1 ear | 5.9 | | Eggplant, peeled and cooked | 1/2 cup | 2.5 | | Lettuce | 6 medium leaves | 0.7 | | Mushrooms, raw | 1/2 cup | 0.7 | | Peas, boiled | 1/2 cup | 4.2 | | Potato, baked with skin | 1 medium | 3.0 | | Potato, boiled and peeled | 1 medium | 2.7 | | Potato, French-fried | 10 pieces | 1.6 | | Potato, mashed, with milk | 1/2 cup | 0.9 | | Spinach, cooked | 1/2 cup | 5.7 | | Sweet potato, cooked | 1.5 - 2 inches | 3.5 | | Tomato, raw | 1 medium | 2.0 | | Tomato juice | 1/2 cup | 0 | | Tomato sauce | 1/2 cup | 2.6 |
Dietary fiber in fruitsDietary fiber in breads and crackers| Bread / Cracker | Amount | Dietary Fiber (grams) |
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| Cracked wheat bread | 1 slice | 2.1 | | Hot dog bun | 1 | 1.2 | | Hamburger bun | 1 | 1.2 | | Pumpernickel bread | 1 slice | 1.2 | | Raisin bread | 1 slice | 0.4 | | Rye bread | 1 slice | 1.2 | | White bread | 1 slice | 0.8 | | Whole wheat bread | 1 slice | 2.1 | | Rye crackers | 3 (3 1/2 inch) | 2.3 | | Saltine crackers | 4 squares | 0 |
Dietary fiber in packaged cereals| Cereal | Amount | Dietary Fiber (grams) |
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| All-Bran | 1/3 cup | 9.0 | | Bran Buds | 1/3 cup | 8.0 | | Crackling Bran | 1/3 cup | 4.0 | | Raisin Bran | 1/3 cup | 4.0 |
Dietary fiber in nuts
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