Fiber in Grains, Pastas, Cereals

Please note that nutrition content varies from recipe to recipe & brand to brand.

FOOD	SERVING SIZE & PREPARATION	NUTRITION NOTES	DIETARY FIBER GRAMS
Barley	1/2 cup cooked	High in fiber and low in fat.	12.3
Bran-Corn	2 Tablespoons-Raw	More fiber than oats, wheat or rice bran.	7.9
Bran-Oat	2 Tablespoons-Raw	Packed with soluble fiber and iron.	1.8
Bran-Rice	2 Tablespoons-Raw	Niacin, thiamine, Vitamin-B6.	2.3
Bran-Wheat	2 Tablespoons-Raw	Great source of fiber.	3
Buckwheat Groats	1/2 Cup-Cooked	Low in fat.	0
Bulgur Wheat	1/2 Cup-Cooked	Low in fat.	4.1
Cornmeal-Yellow or White	1/4 Cup	Low in fat; high in fiber.	3.3
Corn Grits-White or Yellow	1/2 Cup-Cooked	High in fiber.	1.9
Couscous	1/2 Cup-Cooked	Low in fat.	.9
Hominy-White or Yellow-Canned	1/2 Cup	No cholesterol. High in sodium content.	2.1
Millet	1/2 Cup-Cooked	Good source of magnesium which helps maintain normal blood pressure.	1.8
Quinoa	1/4 Cup-Raw	Excellent vegetable source of protein.	0
Rice-Brown	1/2 Cooked	Good source of magnesium.	1.7
Rice-White	1/2 Cup-Cooked	Good source of iron, thiamine and niacin.	trace
Rice-Wild	1/2 Cup-Cooked	Zinc and folate.	.5
Rye	1/4 Cup-Raw	Magnesium, iron, folate.	0
Wheat Germ	1/4 Cup-Toasted	Excellent source of Vitamin E.	3.7
Cream of Rice	1/4 Cup-Cooked	Low in fat. No cholesterol.	0
Cream of Wheat	3/4 Cup-Cooked	Low in fat; no cholesterol; fortified with iron.	1
Farina	3/4 Cup-Cooked	Low in fat; no cholesterol.	2.5
Oatmeal	3/4 Cup-Cooked	High in fiber; may help reduce cholesterol.	3.9
Ralston	3/4 Cup-Cooked	High in fiber; no cholesterol.	6
Wheatena	3/4 Cup-Cooked	High in fiber.	4
Macaroni	1 Cup-Cooked	Low in fat; no cholesterol.	2.2
Noodles-Chinese Cellophane, Dehydrated	1 Cup-Raw	Rich in iron; no cholesterol. Very high in calories.	trace
Egg Noodles	1 Cup-Cooked	Good source of iron.	3.5
Spinach Noodles	1 Cup-Cooked	Good source of iron.	0
Pasta-Fresh	1 Cup-Cooked	Thiamine, iron, niacin, riboflavin and Vitamin B-12.	2.2
Spaghetti	1 Cup-Cooked	Niacin and riboflavin, thiamine and iron - due to enriched flour.	2.2
Spaghetti-Whole Wheat	1 Cup-Cooked	Good source of iron.	5.4

Fiber Content of Basic Foods, Fast Foods, Beverages

Fiber content may vary from product to product, recipe to recipe.

Fiber in Fruits, Pastas, Vegetables, Breads, Candy, Jams, Dairy, Oils

Fiber in Prepared Foods

Fiber in Breakfast Foods | Fiber in Popular Entrees - Enchiladas, Burgers, etc. | Fiber in Soups & Stews | Fiber in Popular Desserts

Fiber in Beverages, Juices, Drinks

Fiber in Beer | Fiber in Carbonated Drink & Beverages | Fiber in Coffee, Tea, Miscellaneous Drinks | Fiber in Alcoholic Spirits

Fiber in Animal Protein Sources

Fiber in Fish & Shellfish | Fiber in Beef | Fiber in Pork | Fiber in Poultry

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