Fiber in Pasta, Cereal, Grains
Article by Diet Bites
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Hop On Over to the Pasta Bar
Know why? Because when you do, you're apt to get some awesome fiber benefits if the choice is of the whole wheat variety.
So what's a dieter to do when they simply do not like the whole wheat version?
The solution is simple; enjoy the variety that you do like and pair it with other foods that are rich sources for dietary fiber.
And keep in mind that while the whole wheat spaghetti and pasta contain about 5.4 grams per cooked cup - even the fresh pasta makes a healthy source at about 2 grams.
On that note, let's take a look at how we can infuse more of those healthy grams into our weight loss plan.
Boosting Nutritional Values of Foods by Adding Other Healthy Foods
When we add the following foods to our meal of regular pasta and marinara, here is what the nutritional boost in fiber grams (g) looks like:
1 cup of spinach: 4 g
1/2 cup of artichoke hearts: 4.4 g
1 whole grain breadstick: 2.6 g
1 cup of raspberries: 6 g
The total content is now at about 17 grams. Wow - that's quite impressive.
How Many Fiber Grams?
The following data chart for fiber grams contained in foods housed within the Grain Food Group is based on cooked servings unless noted otherwise.
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Dietary Fiber in Pasta, Noodles, Cereal, Grains
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FOOD SELECTION |
SERVING SIZE |
DIETARY FIBER GRAMS |
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Barley |
1/2 Cup |
12.3 |
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Bran, Rice |
2 Tablespoons, raw state |
2.3 |
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Bran, Wheat |
2 Tablespoons, raw state |
3.0 |
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Bran-Oat |
2 Tablespoons, raw state |
1.8 |
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Buckwheat Groats |
1/2 Cup |
0.0 |
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Bulgur Wheat |
1/2 Cup |
4.1 |
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Chinese Noodles, Cellophane, Dehydrated |
1 Cup, raw state |
trace |
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Corn Bran |
2 Tablespoons, raw state |
7.9 |
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Corn Grits |
1/2 Cup |
1.9 |
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Cornmeal |
1/4 Cup |
3.3 |
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Couscous |
1/2 Cup |
0.9 |
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Cream of Rice |
1/4 Cup |
0.0 |
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Cream of Wheat |
3/4 Cup |
1.0 |
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Egg Noodles |
1 Cup |
3.5 |
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Farina |
3/4 Cup |
2.5 |
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Hominy |
1/2 Cup |
2.1 |
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Macaroni |
1 Cup |
2.2 |
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Millet |
1/2 Cup |
1.8 |
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Oatmeal |
3/4 Cup |
3.9 |
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Pasta, Fresh Made |
1 Cup |
2.2 |
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Quinoa |
1/4 Cup, raw state |
0.0 |
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Ralston |
3/4 Cup |
6.0 |
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Rice, Brown |
1/2 Cup |
1.7 |
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Rice, Wild |
1/2 Cup |
0.5 |
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Rice-White |
1/2 Cup |
trace |
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Rye |
1/4 Cup, raw state |
0.0 |
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Spaghetti |
1 Cup |
2.2 |
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Spaghetti, Whole Wheat |
1 Cup |
5.4 |
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Spinach Noodles |
1 Cup |
0.0 |
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Wheat Germ |
1/4 Cup, toasted |
3.7 |
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Wheatena |
3/4 Cup |
4.0 |
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