Recommended Amounts

The Daily Value (DV) for Fiber, total dietary is 28 g daily.

Foods rich in Fiber, total dietary

Tomato powder

• Fiber, total dietary: 17 g
• Energy: 302 kcal
• Protein: 52 kcal
• Fat: 1.76 kcal
• Carbs: 299 kcal

Tomatoes, sun-dried

• Fiber, total dietary: 12 g
• Energy: 258 kcal
• Protein: 56 kcal
• Fat: 12 kcal
• Carbs: 223 kcal

Nuts, almonds, dry roasted, with salt added

• Fiber, total dietary: 11 g
• Energy: 667 kcal
• Protein: 82 kcal
• Fat: 231 kcal
• Carbs: 65 kcal

Nuts, almonds, dry roasted, with salt added

• Fiber, total dietary: 11 g
• Energy: 598 kcal
• Protein: 84 kcal
• Fat: 210 kcal
• Carbs: 84 kcal

Flour, whole wheat, unenriched

• Fiber, total dietary: 11 g
• Energy: 370 kcal
• Protein: 60 kcal
• Fat: 11 kcal
• Carbs: 285 kcal

Nuts, pistachio nuts, raw

• Fiber, total dietary: 11 g
• Energy: 560 kcal
• Protein: 81 kcal
• Fat: 181 kcal
• Carbs: 109 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

• Fiber, total dietary: 10 g
• Energy: 657 kcal
• Protein: 84 kcal
• Fat: 224 kcal
• Carbs: 68 kcal

Buckwheat

• Fiber, total dietary: 10 g
• Energy: 343 kcal
• Protein: 53 kcal
• Fat: 14 kcal
• Carbs: 286 kcal

Figs, dried, uncooked

• Fiber, total dietary: 9.8 g
• Energy: 249 kcal
• Protein: 13 kcal
• Fat: 3.68 kcal
• Carbs: 256 kcal

Figs, dried, uncooked

• Fiber, total dietary: 9.8 g
• Energy: 277 kcal
• Protein: 13 kcal
• Fat: 3.68 kcal
• Carbs: 256 kcal

Figs, dried, uncooked

• Fiber, total dietary: 9.8 g
• Energy: 249 kcal
• Protein: 13 kcal
• Fat: 3.72 kcal
• Carbs: 255 kcal

Almond butter, creamy

• Fiber, total dietary: 9.72 g
• Energy: 645 kcal
• Protein: 83 kcal
• Fat: 212 kcal
• Carbs: 85 kcal

Flour, spelt, whole grain

• Fiber, total dietary: 9.34 g
• Energy: 364 kcal
• Protein: 58 kcal
• Fat: 10 kcal
• Carbs: 283 kcal

Seeds, sunflower seed kernels, dry roasted, with salt added

• Fiber, total dietary: 9 g
• Energy: 582 kcal
• Protein: 77 kcal
• Fat: 199 kcal
• Carbs: 96 kcal

Nuts, macadamia nuts, raw

• Fiber, total dietary: 8.6 g
• Energy: 718 kcal
• Protein: 32 kcal
• Fat: 303 kcal
• Carbs: 55 kcal

Peanuts, raw

• Fiber, total dietary: 8.01 g
• Energy: 588 kcal
• Protein: 93 kcal
• Fat: 173 kcal
• Carbs: 106 kcal

Nuts, macadamia nuts, raw

• Fiber, total dietary: 7.56 g
• Energy: 712 kcal
• Protein: 31 kcal
• Fat: 260 kcal
• Carbs: 96 kcal

Nuts, pistachio nuts, raw

• Fiber, total dietary: 6.97 g
• Energy: 598 kcal
• Protein: 82 kcal
• Fat: 180 kcal
• Carbs: 111 kcal

Raspberries, raw

• Fiber, total dietary: 6.5 g
• Energy: 52 kcal
• Protein: 4.8 kcal
• Fat: 2.6 kcal
• Carbs: 48 kcal

Bread, pumpernickel

• Fiber, total dietary: 6.5 g
• Energy: 250 kcal
• Protein: 35 kcal
• Fat: 12 kcal
• Carbs: 190 kcal

Yeast extract spread

• Fiber, total dietary: 6.5 g
• Energy: 185 kcal
• Protein: 96 kcal
• Fat: 3.6 kcal
• Carbs: 82 kcal

Bread, rye, toasted

• Fiber, total dietary: 6.4 g
• Energy: 284 kcal
• Protein: 38 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Crackers, cheese, whole grain

• Fiber, total dietary: 6.4 g
• Energy: 412 kcal
• Protein: 38 kcal
• Fat: 64 kcal
• Carbs: 229 kcal

Peanut butter, creamy

• Fiber, total dietary: 6.32 g
• Energy: 632 kcal
• Protein: 96 kcal
• Fat: 198 kcal
• Carbs: 91 kcal

Bread, potato

• Fiber, total dietary: 6.3 g
• Energy: 266 kcal
• Protein: 50 kcal
• Fat: 13 kcal
• Carbs: 188 kcal

Wasabi

• Fiber, total dietary: 6.1 g
• Energy: 292 kcal
• Protein: 8.92 kcal
• Fat: 44 kcal
• Carbs: 185 kcal

Bread, whole-wheat, commercially prepared

• Fiber, total dietary: 6 g
• Energy: 254 kcal
• Protein: 49 kcal
• Fat: 14 kcal
• Carbs: 172 kcal

Bread, whole-wheat, commercially prepared

• Fiber, total dietary: 6 g
• Energy: 252 kcal
• Protein: 50 kcal
• Fat: 14 kcal
• Carbs: 171 kcal

Potato flour

• Fiber, total dietary: 5.9 g
• Energy: 357 kcal
• Protein: 28 kcal
• Fat: 1.36 kcal
• Carbs: 332 kcal

Bread, rye

• Fiber, total dietary: 5.8 g
• Energy: 259 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 193 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

• Fiber, total dietary: 5.8 g
• Energy: 229 kcal
• Protein: 22 kcal
• Fat: 36 kcal
• Carbs: 126 kcal

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

• Fiber, total dietary: 5.8 g
• Energy: 229 kcal
• Protein: 22 kcal
• Fat: 36 kcal
• Carbs: 126 kcal

Hummus, commercial

• Fiber, total dietary: 5.5 g
• Energy: 237 kcal
• Protein: 31 kcal
• Fat: 71 kcal
• Carbs: 60 kcal

Flour, potato

• Fiber, total dietary: 5.4 g
• Energy: 361 kcal
• Protein: 32 kcal
• Fat: 3.81 kcal
• Carbs: 320 kcal

Hummus, commercial

• Fiber, total dietary: 5.4 g
• Energy: 243 kcal
• Protein: 29 kcal
• Fat: 68 kcal
• Carbs: 60 kcal

Miso

• Fiber, total dietary: 5.4 g
• Energy: 198 kcal
• Protein: 51 kcal
• Fat: 24 kcal
• Carbs: 101 kcal

Natto

• Fiber, total dietary: 5.4 g
• Energy: 211 kcal
• Protein: 78 kcal
• Fat: 44 kcal
• Carbs: 51 kcal

Blackberries, raw

• Fiber, total dietary: 5.3 g
• Energy: 43 kcal
• Protein: 5.56 kcal
• Fat: 1.96 kcal
• Carbs: 38 kcal

Cookies, coconut macaroon

• Fiber, total dietary: 5.1 g
• Energy: 460 kcal
• Protein: 12 kcal
• Fat: 90 kcal
• Carbs: 245 kcal

Bread, oat bran, toasted

• Fiber, total dietary: 4.9 g
• Energy: 259 kcal
• Protein: 46 kcal
• Fat: 19 kcal
• Carbs: 175 kcal

Bread, oat bran

• Fiber, total dietary: 4.5 g
• Energy: 236 kcal
• Protein: 42 kcal
• Fat: 18 kcal
• Carbs: 159 kcal

Cookie, vanilla with caramel, coconut, and chocolate coating

• Fiber, total dietary: 4.4 g
• Energy: 489 kcal
• Protein: 14 kcal
• Fat: 103 kcal
• Carbs: 256 kcal

Mushroom, lion's mane

• Fiber, total dietary: 4.38 g
• Energy: 43 kcal
• Protein: 10 kcal
• Fat: 1.03 kcal
• Carbs: 30 kcal

Mustard, prepared, yellow

• Fiber, total dietary: 4.3 g
• Energy: 69 kcal
• Protein: 17 kcal
• Fat: 14 kcal
• Carbs: 21 kcal

Bread, oatmeal, toasted

• Fiber, total dietary: 4.3 g
• Energy: 292 kcal
• Protein: 37 kcal
• Fat: 19 kcal
• Carbs: 211 kcal

Chicken, meatless, breaded, fried

• Fiber, total dietary: 4.3 g
• Energy: 234 kcal
• Protein: 85 kcal
• Fat: 51 kcal
• Carbs: 34 kcal

Bread, french or vienna, whole wheat

• Fiber, total dietary: 4.2 g
• Energy: 239 kcal
• Protein: 33 kcal
• Fat: 4.16 kcal
• Carbs: 196 kcal

Mushrooms, shiitake

• Fiber, total dietary: 4.17 g
• Energy: 44 kcal
• Protein: 9.66 kcal
• Fat: 0.78 kcal
• Carbs: 33 kcal

Nuts, cashew nuts, raw

• Fiber, total dietary: 4.1 g
• Energy: 565 kcal
• Protein: 70 kcal
• Fat: 155 kcal
• Carbs: 145 kcal

Kale, raw

• Fiber, total dietary: 4.1 g
• Energy: 43 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Kale, raw

• Fiber, total dietary: 4.1 g
• Energy: 35 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Buckwheat, whole grain

• Fiber, total dietary: 4.05 g
• Energy: 356 kcal
• Protein: 44 kcal
• Fat: 12 kcal
• Carbs: 285 kcal

Bread, wheat

• Fiber, total dietary: 4 g
• Energy: 274 kcal
• Protein: 43 kcal
• Fat: 18 kcal
• Carbs: 190 kcal

Collards, raw

• Fiber, total dietary: 4 g
• Energy: 32 kcal
• Protein: 12 kcal
• Fat: 2.44 kcal
• Carbs: 22 kcal

Bread, oatmeal

• Fiber, total dietary: 4 g
• Energy: 269 kcal
• Protein: 34 kcal
• Fat: 18 kcal
• Carbs: 194 kcal

Mustard, prepared, yellow

• Fiber, total dietary: 4 g
• Energy: 60 kcal
• Protein: 15 kcal
• Fat: 13 kcal
• Carbs: 23 kcal

Nuts, pine nuts, raw

• Fiber, total dietary: 3.94 g
• Energy: 689 kcal
• Protein: 63 kcal
• Fat: 245 kcal
• Carbs: 74 kcal

Brussels sprouts, raw

• Fiber, total dietary: 3.8 g
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 1.2 kcal
• Carbs: 36 kcal

Beet greens, raw

• Fiber, total dietary: 3.7 g
• Energy: 22 kcal
• Protein: 8.8 kcal
• Fat: 0.52 kcal
• Carbs: 17 kcal

Flour, semolina, fine

• Fiber, total dietary: 3.68 g
• Energy: 358 kcal
• Protein: 53 kcal
• Fat: 7.35 kcal
• Carbs: 288 kcal

Kohlrabi, raw

• Fiber, total dietary: 3.6 g
• Energy: 27 kcal
• Protein: 6.8 kcal
• Fat: 0.4 kcal
• Carbs: 25 kcal

Cranberries, raw

• Fiber, total dietary: 3.6 g
• Energy: 46 kcal
• Protein: 1.84 kcal
• Fat: 0.52 kcal
• Carbs: 48 kcal

Millet flour

• Fiber, total dietary: 3.5 g
• Energy: 382 kcal
• Protein: 43 kcal
• Fat: 17 kcal
• Carbs: 300 kcal

Bread, cinnamon

• Fiber, total dietary: 3.5 g
• Energy: 253 kcal
• Protein: 28 kcal
• Fat: 21 kcal
• Carbs: 178 kcal

Crackers, multigrain

• Fiber, total dietary: 3.5 g
• Energy: 482 kcal
• Protein: 28 kcal
• Fat: 82 kcal
• Carbs: 270 kcal

Dandelion greens, raw

• Fiber, total dietary: 3.5 g
• Energy: 45 kcal
• Protein: 11 kcal
• Fat: 2.8 kcal
• Carbs: 37 kcal

Cookie, with peanut butter filling, chocolate-coated

• Fiber, total dietary: 3.5 g
• Energy: 562 kcal
• Protein: 32 kcal
• Fat: 141 kcal
• Carbs: 212 kcal

Crackers, milk

• Fiber, total dietary: 3.4 g
• Energy: 446 kcal
• Protein: 30 kcal
• Fat: 55 kcal
• Carbs: 287 kcal

Pepper, banana, raw

• Fiber, total dietary: 3.4 g
• Energy: 27 kcal
• Protein: 6.64 kcal
• Fat: 1.8 kcal
• Carbs: 21 kcal

Candies, milk chocolate

• Fiber, total dietary: 3.4 g
• Energy: 535 kcal
• Protein: 31 kcal
• Fat: 119 kcal
• Carbs: 238 kcal

Crackers, wheat, reduced fat

• Fiber, total dietary: 3.4 g
• Energy: 444 kcal
• Protein: 37 kcal
• Fat: 53 kcal
• Carbs: 286 kcal

Potato pancakes

• Fiber, total dietary: 3.3 g
• Energy: 268 kcal
• Protein: 24 kcal
• Fat: 59 kcal
• Carbs: 111 kcal

Nuts, cashew nuts, raw

• Fiber, total dietary: 3.3 g
• Energy: 553 kcal
• Protein: 73 kcal
• Fat: 175 kcal
• Carbs: 121 kcal

Crackers, cheese, reduced fat

• Fiber, total dietary: 3.3 g
• Energy: 418 kcal
• Protein: 40 kcal
• Fat: 47 kcal
• Carbs: 273 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

• Fiber, total dietary: 3.3 g
• Energy: 36 kcal
• Protein: 3.12 kcal
• Fat: 1.84 kcal
• Carbs: 32 kcal

Mustard greens, raw

• Fiber, total dietary: 3.2 g
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 1.68 kcal
• Carbs: 19 kcal

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

• Fiber, total dietary: 3.2 g
• Energy: 37 kcal
• Protein: 3.24 kcal
• Fat: 1.88 kcal
• Carbs: 32 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

• Fiber, total dietary: 3.1 g
• Energy: 57 kcal
• Protein: 1.52 kcal
• Fat: 0.64 kcal
• Carbs: 60 kcal

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

• Fiber, total dietary: 3.1 g
• Energy: 63 kcal
• Protein: 1.56 kcal
• Fat: 0.64 kcal
• Carbs: 60 kcal

Carrots, mature, raw

• Fiber, total dietary: 3.1 g
• Energy: 48 kcal
• Protein: 3.77 kcal
• Fat: 1.4 kcal
• Carbs: 41 kcal

Beans, snap, green, raw

• Fiber, total dietary: 3.01 g
• Energy: 40 kcal
• Protein: 7.88 kcal
• Fat: 1.1 kcal
• Carbs: 30 kcal

Kiwifruit, green, raw

• Fiber, total dietary: 3 g
• Energy: 64 kcal
• Protein: 4.24 kcal
• Fat: 1.76 kcal
• Carbs: 56 kcal

Eggplant, raw

• Fiber, total dietary: 3 g
• Energy: 25 kcal
• Protein: 3.92 kcal
• Fat: 0.72 kcal
• Carbs: 24 kcal

Kiwifruit, green, raw

• Fiber, total dietary: 3 g
• Energy: 61 kcal
• Protein: 4.56 kcal
• Fat: 2.08 kcal
• Carbs: 59 kcal

Carrots, baby, raw

• Fiber, total dietary: 2.9 g
• Energy: 35 kcal
• Protein: 2.56 kcal
• Fat: 0.52 kcal
• Carbs: 33 kcal

Mushroom, oyster

• Fiber, total dietary: 2.85 g
• Energy: 41 kcal
• Protein: 12 kcal
• Fat: 0.75 kcal
• Carbs: 28 kcal

Beets, raw

• Fiber, total dietary: 2.8 g
• Energy: 43 kcal
• Protein: 6.44 kcal
• Fat: 0.68 kcal
• Carbs: 38 kcal

Carrots, raw

• Fiber, total dietary: 2.8 g
• Energy: 41 kcal
• Protein: 3.72 kcal
• Fat: 0.96 kcal
• Carbs: 38 kcal

Broccoli raab, cooked

• Fiber, total dietary: 2.8 g
• Energy: 25 kcal
• Protein: 15 kcal
• Fat: 2.08 kcal
• Carbs: 12 kcal

Garlic, raw

• Fiber, total dietary: 2.7 g
• Energy: 143 kcal
• Protein: 26 kcal
• Fat: 1.52 kcal
• Carbs: 113 kcal

Broccoli raab, raw

• Fiber, total dietary: 2.7 g
• Energy: 22 kcal
• Protein: 13 kcal
• Fat: 1.96 kcal
• Carbs: 11 kcal

Beans, snap, green, raw

• Fiber, total dietary: 2.7 g
• Energy: 31 kcal
• Protein: 7.32 kcal
• Fat: 0.88 kcal
• Carbs: 28 kcal

Carrots, baby, raw

• Fiber, total dietary: 2.69 g
• Energy: 41 kcal
• Protein: 3.22 kcal
• Fat: 0.55 kcal
• Carbs: 36 kcal

Flour, 00

• Fiber, total dietary: 2.66 g
• Energy: 357 kcal
• Protein: 46 kcal
• Fat: 6.08 kcal
• Carbs: 298 kcal

Millet, whole grain

• Fiber, total dietary: 2.62 g
• Energy: 376 kcal
• Protein: 40 kcal
• Fat: 17 kcal
• Carbs: 298 kcal

Broccoli, raw

• Fiber, total dietary: 2.6 g
• Energy: 34 kcal
• Protein: 11 kcal
• Fat: 1.48 kcal
• Carbs: 27 kcal

Croissants, butter

• Fiber, total dietary: 2.6 g
• Energy: 406 kcal
• Protein: 33 kcal
• Fat: 84 kcal
• Carbs: 183 kcal

Broccoli, chinese, raw

• Fiber, total dietary: 2.6 g
• Energy: 26 kcal
• Protein: 4.8 kcal
• Fat: 3.04 kcal
• Carbs: 19 kcal

Apples, granny smith, with skin, raw

• Fiber, total dietary: 2.51 g
• Energy: 59 kcal
• Protein: 1.06 kcal
• Fat: 0.55 kcal
• Carbs: 57 kcal

Apples, granny smith, with skin, raw

• Fiber, total dietary: 2.5 g
• Energy: 59 kcal
• Protein: 1.08 kcal
• Fat: 0.56 kcal
• Carbs: 57 kcal

Chives, raw

• Fiber, total dietary: 2.5 g
• Energy: 30 kcal
• Protein: 13 kcal
• Fat: 2.92 kcal
• Carbs: 17 kcal

Eggplant, pickled

• Fiber, total dietary: 2.5 g
• Energy: 49 kcal
• Protein: 3.6 kcal
• Fat: 2.8 kcal
• Carbs: 39 kcal

Broccoli, chinese, cooked

• Fiber, total dietary: 2.5 g
• Energy: 22 kcal
• Protein: 4.56 kcal
• Fat: 2.88 kcal
• Carbs: 15 kcal

Broccoli, raw

• Fiber, total dietary: 2.4 g
• Energy: 32 kcal
• Protein: 10 kcal
• Fat: 1.36 kcal
• Carbs: 25 kcal

Broccoli, raw

• Fiber, total dietary: 2.4 g
• Energy: 39 kcal
• Protein: 10 kcal
• Fat: 1.36 kcal
• Carbs: 25 kcal

Restaurant, Latino, tamale, pork

• Fiber, total dietary: 2.4 g
• Energy: 174 kcal
• Protein: 30 kcal
• Fat: 36 kcal
• Carbs: 63 kcal

Chewing gum

• Fiber, total dietary: 2.4 g
• Energy: 360 kcal
• Protein: 0 kcal
• Fat: 1.2 kcal
• Carbs: 387 kcal

Blueberries, raw

• Fiber, total dietary: 2.4 g
• Energy: 57 kcal
• Protein: 2.96 kcal
• Fat: 1.32 kcal
• Carbs: 58 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

• Fiber, total dietary: 2.4 g
• Energy: 293 kcal
• Protein: 18 kcal
• Fat: 58 kcal
• Carbs: 145 kcal

Restaurant, Latino, tamale, pork

• Fiber, total dietary: 2.4 g
• Energy: 174 kcal
• Protein: 29 kcal
• Fat: 36 kcal
• Carbs: 63 kcal

Cookie, chocolate, with icing or coating

• Fiber, total dietary: 2.3 g
• Energy: 507 kcal
• Protein: 18 kcal
• Fat: 97 kcal
• Carbs: 271 kcal

Kale, frozen, cooked, boiled, drained, without salt

• Fiber, total dietary: 2.3 g
• Energy: 36 kcal
• Protein: 12 kcal
• Fat: 4.84 kcal
• Carbs: 21 kcal

Spinach, raw

• Fiber, total dietary: 2.2 g
• Energy: 23 kcal
• Protein: 11 kcal
• Fat: 1.56 kcal
• Carbs: 15 kcal

Strudel, apple

• Fiber, total dietary: 2.2 g
• Energy: 274 kcal
• Protein: 13 kcal
• Fat: 45 kcal
• Carbs: 164 kcal

Onion rings, breaded, par fried, frozen, prepared, heated in oven

• Fiber, total dietary: 2.2 g
• Energy: 276 kcal
• Protein: 17 kcal
• Fat: 57 kcal
• Carbs: 135 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

• Fiber, total dietary: 2.2 g
• Energy: 49 kcal
• Protein: 3.64 kcal
• Fat: 0.6 kcal
• Carbs: 50 kcal

Apples, gala, with skin, raw

• Fiber, total dietary: 2.11 g
• Energy: 61 kcal
• Protein: 0.53 kcal
• Fat: 0.6 kcal
• Carbs: 59 kcal

Apples, gala, with skin, raw

• Fiber, total dietary: 2.1 g
• Energy: 61 kcal
• Protein: 0.52 kcal
• Fat: 0.6 kcal
• Carbs: 59 kcal

Apples, fuji, with skin, raw

• Fiber, total dietary: 2.1 g
• Energy: 65 kcal
• Protein: 0.6 kcal
• Fat: 0.64 kcal
• Carbs: 63 kcal

Garlic, raw

• Fiber, total dietary: 2.1 g
• Energy: 149 kcal
• Protein: 25 kcal
• Fat: 2 kcal
• Carbs: 132 kcal

Bread, cheese

• Fiber, total dietary: 2.1 g
• Energy: 408 kcal
• Protein: 42 kcal
• Fat: 83 kcal
• Carbs: 179 kcal

Asparagus, raw

• Fiber, total dietary: 2.1 g
• Energy: 20 kcal
• Protein: 8.8 kcal
• Fat: 0.48 kcal
• Carbs: 16 kcal

Cabbage, red, raw

• Fiber, total dietary: 2.1 g
• Energy: 31 kcal
• Protein: 5.72 kcal
• Fat: 0.64 kcal
• Carbs: 29 kcal

Lettuce, cos or romaine, raw

• Fiber, total dietary: 2.1 g
• Energy: 17 kcal
• Protein: 4.92 kcal
• Fat: 1.2 kcal
• Carbs: 13 kcal

Apples, fuji, with skin, raw

• Fiber, total dietary: 2.08 g
• Energy: 65 kcal
• Protein: 0.59 kcal
• Fat: 0.65 kcal
• Carbs: 63 kcal

Apples, red delicious, with skin, raw

• Fiber, total dietary: 2.04 g
• Energy: 62 kcal
• Protein: 0.75 kcal
• Fat: 0.85 kcal
• Carbs: 59 kcal

Apples, red delicious, with skin, raw

• Fiber, total dietary: 2 g
• Energy: 62 kcal
• Protein: 0.76 kcal
• Fat: 0.84 kcal
• Carbs: 59 kcal

Cauliflower, raw

• Fiber, total dietary: 2 g
• Energy: 25 kcal
• Protein: 7.68 kcal
• Fat: 1.12 kcal
• Carbs: 20 kcal

Strawberries, raw

• Fiber, total dietary: 2 g
• Energy: 32 kcal
• Protein: 2.68 kcal
• Fat: 1.2 kcal
• Carbs: 31 kcal

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

• Fiber, total dietary: 2 g
• Energy: 47 kcal
• Protein: 3.64 kcal
• Fat: 0.6 kcal
• Carbs: 47 kcal

Phyllo dough

• Fiber, total dietary: 1.9 g
• Energy: 299 kcal
• Protein: 28 kcal
• Fat: 24 kcal
• Carbs: 210 kcal

Sauce, salsa, ready-to-serve

• Fiber, total dietary: 1.9 g
• Energy: 29 kcal
• Protein: 6.08 kcal
• Fat: 0.68 kcal
• Carbs: 27 kcal

Beans, snap, green, canned, regular pack, drained solids

• Fiber, total dietary: 1.9 g
• Energy: 21 kcal
• Protein: 4.2 kcal
• Fat: 1.64 kcal
• Carbs: 17 kcal

Cookie, butter or sugar, with chocolate icing or filling

• Fiber, total dietary: 1.9 g
• Energy: 503 kcal
• Protein: 16 kcal
• Fat: 94 kcal
• Carbs: 275 kcal

Strawberries, raw

• Fiber, total dietary: 1.8 g
• Energy: 31 kcal
• Protein: 2.56 kcal
• Fat: 0.88 kcal
• Carbs: 31 kcal

Strawberries, raw

• Fiber, total dietary: 1.8 g
• Energy: 35 kcal
• Protein: 2.56 kcal
• Fat: 0.88 kcal
• Carbs: 31 kcal

Sauce, salsa, ready-to-serve

• Fiber, total dietary: 1.8 g
• Energy: 29 kcal
• Protein: 5.76 kcal
• Fat: 0.76 kcal
• Carbs: 27 kcal

Lettuce, cos or romaine, raw

• Fiber, total dietary: 1.8 g
• Energy: 17 kcal
• Protein: 4.96 kcal
• Fat: 1.04 kcal
• Carbs: 13 kcal

Lettuce, cos or romaine, raw

• Fiber, total dietary: 1.8 g
• Energy: 20 kcal
• Protein: 4.96 kcal
• Fat: 1.04 kcal
• Carbs: 13 kcal

Sauce, salsa, ready-to-serve

• Fiber, total dietary: 1.8 g
• Energy: 34 kcal
• Protein: 5.76 kcal
• Fat: 0.76 kcal
• Carbs: 27 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

• Fiber, total dietary: 1.8 g
• Energy: 51 kcal
• Protein: 5.64 kcal
• Fat: 5.92 kcal
• Carbs: 32 kcal

Sauce, pasta, spaghetti/marinara, ready-to-serve

• Fiber, total dietary: 1.8 g
• Energy: 50 kcal
• Protein: 5.56 kcal
• Fat: 6.44 kcal
• Carbs: 30 kcal

Apples, honeycrisp, with skin, raw

• Fiber, total dietary: 1.72 g
• Energy: 60 kcal
• Protein: 0.41 kcal
• Fat: 0.4 kcal
• Carbs: 59 kcal

Mushrooms, white button

• Fiber, total dietary: 1.72 g
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 1.48 kcal
• Carbs: 16 kcal

Bananas, overripe, raw

• Fiber, total dietary: 1.7 g
• Energy: 85 kcal
• Protein: 2.92 kcal
• Fat: 0.88 kcal
• Carbs: 80 kcal

Bananas, overripe, raw

• Fiber, total dietary: 1.7 g
• Energy: 85 kcal
• Protein: 2.92 kcal
• Fat: 0.88 kcal
• Carbs: 80 kcal

Apples, honeycrisp, with skin, raw

• Fiber, total dietary: 1.7 g
• Energy: 60 kcal
• Protein: 0.4 kcal
• Fat: 0.4 kcal
• Carbs: 59 kcal

Bananas, ripe and slightly ripe, raw

• Fiber, total dietary: 1.7 g
• Energy: 97 kcal
• Protein: 2.96 kcal
• Fat: 1.16 kcal
• Carbs: 92 kcal

Bananas, ripe and slightly ripe, raw

• Fiber, total dietary: 1.7 g
• Energy: 98 kcal
• Protein: 2.96 kcal
• Fat: 1.16 kcal
• Carbs: 92 kcal

Onions, raw

• Fiber, total dietary: 1.7 g
• Energy: 40 kcal
• Protein: 4.4 kcal
• Fat: 0.4 kcal
• Carbs: 37 kcal

Nectarines, raw

• Fiber, total dietary: 1.7 g
• Energy: 44 kcal
• Protein: 4.24 kcal
• Fat: 1.28 kcal
• Carbs: 42 kcal

Celery, raw

• Fiber, total dietary: 1.6 g
• Energy: 14 kcal
• Protein: 2.76 kcal
• Fat: 0.68 kcal
• Carbs: 12 kcal

Glutino, Gluten Free Wafers, Milk Chocolate

• Fiber, total dietary: 1.6 g
• Energy: 541 kcal
• Protein: 16 kcal
• Fat: 122 kcal
• Carbs: 251 kcal

Spinach, mature

• Fiber, total dietary: 1.59 g
• Energy: 28 kcal
• Protein: 12 kcal
• Fat: 2.42 kcal
• Carbs: 11 kcal

Spinach, mature

• Fiber, total dietary: 1.59 g
• Energy: 28 kcal
• Protein: 12 kcal
• Fat: 2.42 kcal
• Carbs: 11 kcal

Spinach, baby

• Fiber, total dietary: 1.56 g
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 2.48 kcal
• Carbs: 9.63 kcal

Spinach, baby

• Fiber, total dietary: 1.56 g
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 2.48 kcal
• Carbs: 9.63 kcal

Nectarines, raw

• Fiber, total dietary: 1.5 g
• Energy: 43 kcal
• Protein: 4.24 kcal
• Fat: 1.12 kcal
• Carbs: 37 kcal

Peaches, yellow, raw

• Fiber, total dietary: 1.5 g
• Energy: 46 kcal
• Protein: 3.64 kcal
• Fat: 1.08 kcal
• Carbs: 40 kcal

Peaches, yellow, raw

• Fiber, total dietary: 1.5 g
• Energy: 39 kcal
• Protein: 3.64 kcal
• Fat: 1 kcal
• Carbs: 38 kcal

Ravioli, meat-filled, with tomato sauce or meat sauce, canned

• Fiber, total dietary: 1.5 g
• Energy: 97 kcal
• Protein: 13 kcal
• Fat: 14 kcal
• Carbs: 53 kcal

Sherbet, orange

• Fiber, total dietary: 1.3 g
• Energy: 144 kcal
• Protein: 4.4 kcal
• Fat: 8 kcal
• Carbs: 122 kcal

Potato salad with egg

• Fiber, total dietary: 1.3 g
• Energy: 157 kcal
• Protein: 7.84 kcal
• Fat: 38 kcal
• Carbs: 65 kcal

Ice cream cookie sandwich

• Fiber, total dietary: 1.2 g
• Energy: 240 kcal
• Protein: 15 kcal
• Fat: 30 kcal
• Carbs: 158 kcal

Peppers, bell, red, raw

• Fiber, total dietary: 1.16 g
• Energy: 31 kcal
• Protein: 3.58 kcal
• Fat: 0.5 kcal
• Carbs: 27 kcal

Pickle relish, sweet

• Fiber, total dietary: 1.1 g
• Energy: 130 kcal
• Protein: 1.48 kcal
• Fat: 1.88 kcal
• Carbs: 140 kcal

Restaurant, Chinese, fried rice, without meat

• Fiber, total dietary: 1.1 g
• Energy: 174 kcal
• Protein: 16 kcal
• Fat: 12 kcal
• Carbs: 131 kcal

Peppers, bell, yellow, raw

• Fiber, total dietary: 1.07 g
• Energy: 31 kcal
• Protein: 3.28 kcal
• Fat: 0.48 kcal
• Carbs: 26 kcal

Pickles, cucumber, dill or kosher dill

• Fiber, total dietary: 1 g
• Energy: 14 kcal
• Protein: 1.92 kcal
• Fat: 1.72 kcal
• Carbs: 7.96 kcal

Restaurant, Chinese, sweet and sour pork

• Fiber, total dietary: 1 g
• Energy: 260 kcal
• Protein: 36 kcal
• Fat: 54 kcal
• Carbs: 102 kcal

Restaurant, Chinese, sweet and sour pork

• Fiber, total dietary: 1 g
• Energy: 260 kcal
• Protein: 36 kcal
• Fat: 54 kcal
• Carbs: 102 kcal

Jellies

• Fiber, total dietary: 1 g
• Energy: 266 kcal
• Protein: 0.6 kcal
• Fat: 0.08 kcal
• Carbs: 280 kcal

Cookies, molasses

• Fiber, total dietary: 1 g
• Energy: 430 kcal
• Protein: 22 kcal
• Fat: 51 kcal
• Carbs: 295 kcal

Sauce, horseradish

• Fiber, total dietary: 1 g
• Energy: 503 kcal
• Protein: 4.36 kcal
• Fat: 204 kcal
• Carbs: 40 kcal

Rice noodles, cooked

• Fiber, total dietary: 1 g
• Energy: 108 kcal
• Protein: 7.16 kcal
• Fat: 0.8 kcal
• Carbs: 96 kcal

Pancakes, plain, reduced fat

• Fiber, total dietary: 1 g
• Energy: 269 kcal
• Protein: 23 kcal
• Fat: 7.6 kcal
• Carbs: 229 kcal

Pickles, cucumber, dill or kosher dill

• Fiber, total dietary: 1 g
• Energy: 12 kcal
• Protein: 2 kcal
• Fat: 1.2 kcal
• Carbs: 9.64 kcal

Restaurant, Chinese, sweet and sour pork

• Fiber, total dietary: 1 g
• Energy: 270 kcal
• Protein: 36 kcal
• Fat: 63 kcal
• Carbs: 93 kcal

Tomato, roma

• Fiber, total dietary: 0.97 g
• Energy: 22 kcal
• Protein: 2.78 kcal
• Fat: 1.7 kcal
• Carbs: 15 kcal

Tomato, roma

• Fiber, total dietary: 0.97 g
• Energy: 22 kcal
• Protein: 2.78 kcal
• Fat: 1.7 kcal
• Carbs: 15 kcal

Peppers, bell, orange, raw

• Fiber, total dietary: 0.97 g
• Energy: 32 kcal
• Protein: 3.53 kcal
• Fat: 0.62 kcal
• Carbs: 27 kcal

Peppers, bell, green, raw

• Fiber, total dietary: 0.94 g
• Energy: 23 kcal
• Protein: 2.86 kcal
• Fat: 0.43 kcal
• Carbs: 19 kcal

Pineapple, raw

• Fiber, total dietary: 0.93 g
• Energy: 60 kcal
• Protein: 1.84 kcal
• Fat: 0.85 kcal
• Carbs: 56 kcal

Cornstarch

• Fiber, total dietary: 0.9 g
• Energy: 381 kcal
• Protein: 1.04 kcal
• Fat: 0.2 kcal
• Carbs: 365 kcal

Radicchio, raw

• Fiber, total dietary: 0.9 g
• Energy: 23 kcal
• Protein: 5.72 kcal
• Fat: 1 kcal
• Carbs: 18 kcal

Sauce, barbecue

• Fiber, total dietary: 0.9 g
• Energy: 172 kcal
• Protein: 3.28 kcal
• Fat: 2.52 kcal
• Carbs: 163 kcal

Melons, cantaloupe, raw

• Fiber, total dietary: 0.9 g
• Energy: 34 kcal
• Protein: 3.36 kcal
• Fat: 0.76 kcal
• Carbs: 33 kcal

Cream puff, eclair, custard or cream filled, iced

• Fiber, total dietary: 0.9 g
• Energy: 334 kcal
• Protein: 18 kcal
• Fat: 74 kcal
• Carbs: 150 kcal

Melons, cantaloupe, raw

• Fiber, total dietary: 0.8 g
• Energy: 34 kcal
• Protein: 3.28 kcal
• Fat: 0.72 kcal
• Carbs: 33 kcal

Melons, cantaloupe, raw

• Fiber, total dietary: 0.8 g
• Energy: 38 kcal
• Protein: 3.28 kcal
• Fat: 0.72 kcal
• Carbs: 33 kcal

Pie, peach

• Fiber, total dietary: 0.8 g
• Energy: 224 kcal
• Protein: 7.6 kcal
• Fat: 40 kcal
• Carbs: 132 kcal

Spinach souffle

• Fiber, total dietary: 0.7 g
• Energy: 172 kcal
• Protein: 32 kcal
• Fat: 52 kcal
• Carbs: 24 kcal

Marmalade, orange

• Fiber, total dietary: 0.7 g
• Energy: 246 kcal
• Protein: 1.2 kcal
• Fat: 0 kcal
• Carbs: 265 kcal

Ice cream, soft serve, chocolate

• Fiber, total dietary: 0.7 g
• Energy: 222 kcal
• Protein: 16 kcal
• Fat: 52 kcal
• Carbs: 89 kcal

Yogurt, Greek, strawberry, nonfat

• Fiber, total dietary: 0.6 g
• Energy: 82 kcal
• Protein: 32 kcal
• Fat: 0.6 kcal
• Carbs: 49 kcal

Vital wheat gluten

• Fiber, total dietary: 0.6 g
• Energy: 370 kcal
• Protein: 301 kcal
• Fat: 7.4 kcal
• Carbs: 55 kcal

Yogurt, Greek, strawberry, nonfat

• Fiber, total dietary: 0.6 g
• Energy: 82 kcal
• Protein: 32 kcal
• Fat: 0.6 kcal
• Carbs: 48 kcal

Grapefruit juice, white, canned or bottled, unsweetened

• Fiber, total dietary: 0.6 g
• Energy: 37 kcal
• Protein: 2.2 kcal
• Fat: 2.64 kcal
• Carbs: 30 kcal

Flour, rice, white, unenriched

• Fiber, total dietary: 0.5 g
• Energy: 359 kcal
• Protein: 28 kcal
• Fat: 5.2 kcal
• Carbs: 319 kcal

Watercress, raw

• Fiber, total dietary: 0.5 g
• Energy: 11 kcal
• Protein: 9.2 kcal
• Fat: 0.4 kcal
• Carbs: 5.16 kcal

Cucumber, with peel, raw

• Fiber, total dietary: 0.5 g
• Energy: 15 kcal
• Protein: 2.6 kcal
• Fat: 0.44 kcal
• Carbs: 15 kcal

Watermelon, raw

• Fiber, total dietary: 0.4 g
• Energy: 30 kcal
• Protein: 2.44 kcal
• Fat: 0.6 kcal
• Carbs: 30 kcal

Reddi Wip Fat Free Whipped Topping

• Fiber, total dietary: 0.4 g
• Energy: 149 kcal
• Protein: 12 kcal
• Fat: 20 kcal
• Carbs: 100 kcal

Chicken spread

• Fiber, total dietary: 0.3 g
• Energy: 158 kcal
• Protein: 72 kcal
• Fat: 70 kcal
• Carbs: 16 kcal

Honey

• Fiber, total dietary: 0.2 g
• Energy: 304 kcal
• Protein: 1.2 kcal
• Fat: 0 kcal
• Carbs: 330 kcal

Grapefruit juice, white, canned or bottled, unsweetened

• Fiber, total dietary: 0.2 g
• Energy: 39 kcal
• Protein: 2.2 kcal
• Fat: 2.8 kcal
• Carbs: 30 kcal

Fruit syrup

• Fiber, total dietary: 0.1 g
• Energy: 341 kcal
• Protein: 0 kcal
• Fat: 0 kcal
• Carbs: 341 kcal

Cheese, cottage, with vegetables

• Fiber, total dietary: 0.1 g
• Energy: 95 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 12 kcal