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Total Dietary Fiber Rich Foods


No.
Food Name
g
(in 100g food)
1 Spices, cinnamon, ground 52.173
2 Carob flour 40
3 Spices, oregano, dried 40
4 Spices, paprika 38.095
5 Spices, curry powder 35
6 Spices, chili powder 34.615
7 Cocoa, dry powder, unsweetened 33.333
8 Spices, parsley, dried 30.769
9 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 29.333
10 Spices, pepper, black 28.571
11 Crackers, rye, wafers, plain 22.727
12 Leavening agents, yeast, baker's, active dry 20
13 Bulgur, dry 18.285
14 Baking chocolate, unsweetened, liquid 17.989
15 Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 17.586
16 Baking chocolate, unsweetened, squares 16.578
17 Barley, pearled, raw 15.6
18 Cereals ready-to-eat, wheat germ, toasted, plain 15.451
19 Oat bran, raw 15.425
20 Snacks, popcorn, air-popped 15
21 Snacks, oriental mix, rice-based 13.051
22 Bread, reduced-calorie, wheat 12.173
23 Bread, reduced-calorie, rye 12.173
24 Wheat flour, whole-grain 12.166
25 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 12
26 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 11.967
27 Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 11.956
28 Nuts, almonds 11.64
29 Seeds, sesame seed kernels, dried (decorticated) 11.25
30 Mushrooms, shiitake, dried 11.111
31 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 11
32 Spices, garlic powder 10.714
33 Crackers, whole-wheat 10.625
34 Beans, navy, mature seeds, cooked, boiled, without salt 10.494
35 Nuts, pistachio nuts, dry roasted, with salt added 10.229
36 Tomatoes, sun-dried 10
37 Onions, dehydrated flakes 10
38 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 10
39 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 10
40 Buckwheat flour, whole-groat 10
41 Spices, celery seed 10
42 Snacks, popcorn, cheese-flavor 10
43 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 9.999
44 Figs, dried, uncooked 9.736
45 Bread, reduced-calorie, white 9.565
46 Nuts, hazelnuts or filberts 9.523
47 Peanuts, all types, oil-roasted, with salt 9.523
48 Nuts, pecans 9.523
49 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 9.333
50 Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 9.272
51 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 9.171
52 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 9.171
53 Seeds, sunflower seed kernels, dry roasted, with salt added 9.171
54 Nuts, coconut meat, raw 9.111
55 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 9.09
56 Beans, pinto, mature seeds, cooked, boiled, without salt 9.005
57 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 9
58 Apples, dried, sulfured, uncooked 8.75
59 Beans, black, mature seeds, cooked, boiled, without salt 8.72
60 Peas, split, mature seeds, cooked, boiled, without salt 8.316
61 Muffins, wheat bran, toaster-type with raisins, toasted 8.235
62 Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 8.235
63 Leavening agents, yeast, baker's, compressed 8.235
64 Peaches, dried, sulfured, uncooked 8.205
65 Snacks, popcorn, oil-popped, microwaved 8.181
66 Peanut butter, chunk style, with salt 8.125
67 Peanuts, all types, dry-roasted, with salt 8.112
68 Peanuts, all types, dry-roasted, without salt 8.112
69 Nuts, macadamia nuts, dry roasted, with salt added 8.112
70 Dates, deglet noor 7.951
71 Potatoes, baked, skin, without salt 7.931
72 Lentils, mature seeds, cooked, boiled, without salt 7.878
73 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 7.621
74 Bread, whole-wheat, commercially prepared, toasted 7.6
75 Taco shells, baked 7.518
76 Apricots, dried, sulfured, uncooked 7.428
77 Nuts, brazilnuts, dried, unblanched 7.407
78 Beans, kidney, red, mature seeds, cooked, boiled, without salt 7.401
79 Cornmeal, degermed, enriched, yellow 7.391
80 Cocoa mix, no sugar added, powder 7.333
81 Cornmeal, whole-grain, yellow 7.295
82 Cookies, oatmeal, commercially prepared, fat-free 7.272
83 Bread, pumpernickel, toasted 7.241
84 Plums, dried (prunes), uncooked 7.142
85 Cereals ready-to-eat, QUAKER, Honey Nut Heaven 7.142
86 Cornmeal, self-rising, degermed, enriched, yellow 7.101
87 Lima beans, large, mature seeds, cooked, boiled, without salt 7.021
88 Beans, great northern, mature seeds, cooked, boiled, without salt 7.005
89 Beans, baked, canned, with franks 6.911
90 Bread, whole-wheat, commercially prepared 6.785
91 Nuts, walnuts, english 6.701
92 Avocados, raw, California 6.701
93 Soup, onion mix, dehydrated, dry form 6.666
94 Bread, mixed-grain, toasted (includes whole-grain, 7-grain) 6.666
95 Tomatoes, sun-dried, packed in oil, drained 6.666
96 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 6.562
97 Bread, pumpernickel 6.562
98 Bread, mixed-grain (includes whole-grain, 7-grain) 6.538
99 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 6.511
100 Raspberries, raw 6.504


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