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Sources of Dietary Fiber

An extensive nutritional table of sources of dietary fiber, as well as other nutrients.

For other extensive nutrition tables: click here!

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Dietary fiber is very important to the human diet. Dietary fiber comes from plant-based foods. Below are several clips from articles mentioning fiber. Following these is an extensive table listed in order of fiber content.

 

Here are several article clips from PCRM (The Physicians Committee for Responsible Medicine)

Heart Health

In countries where women consume less meat and more fiber-rich grains and vegetables, menopausal symptoms are much rarer.

Fiber-rich foods, such as whole grain bread, rice, vegetables, and beans, also help people who already have diabetes keep blood sugar levels under control, according to researchers at the University of Texas Southwestern Medical Center in Dallas.

A vegan diet of vegetables, fruits, grains, and legumes is very high in fiber and eliminates animal
fat completely. It has shown remarkable results in controlling blood sugar, promoting weight
loss, and reducing or eliminating diabetes-related leg pain.

 

Preventing and Reversing Heart Disease

Many plant products are rich in soluble fiber which has special cholesterol-lowering properties.
The liver converts cholesterol into bile and sends it down the bile ducts and into the intestine.
There, fiber carries it away along with the digestive contents.7 In order to replace these lost bile
acids, the liver pulls cholesterol from the blood to make new bile acids. The result is lower
cholesterol levels. If there is insufficient fiber in the diet, however, the bile acids moving along
the intestinal tract can be broken back down into cholesterol and reabsorbed into the blood.
Fiber may also block some of the absorption of fat from the digestive tract and reduce
cholesterol synthesis in the liver.

 

Foods for Cancer Prevention

In 1970, British physician, Dennis Burkitt, observed that a high-fiber diet reduces diseases of
the digestive tract. He observed that in countries where diets are high in fiber (that is,
plant-based diets), there were fewer cases of colon cancer.

Fiber is also protective against other forms of cancer. Studies have shown that stomach cancer
and breast cancer are less common on high-fiber diets.

In the U.S., the average daily fiber intake is 10 to 20 grams per day. Experts recommend 30 to
40 grams per day.

All the evidence points to a low-fat, high-fiber diet that includes a variety of fruits, vegetables,
whole grains, and beans, as being the best for cancer prevention. Not surprisingly, vegetarians,
whose diets easily meet these requirements, are at the lowest risk for cancer. Vegetarians have
about half the cancer risk of meat-eaters.1

 

The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of fiber to the lowest amount of fiber. The sourse of the data listed here is the USDA Nutrient Database: http://ndb.nal.usda.gov/ . Food items with no amount of fiber listed on the USDA Nutrient Database are reflected as "?".

Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Lentils, mature seeds, raw 30.500 51.000 0.960 0.135 0.000 28.060 107.000 9.020 338.000
Seeds, Flax seed 27.900 199.000 34.000 3.196 0.000 19.500 362.000 6.220 492.000
Flax seed 27.900 199.000 34.000 3.196 0.000 19.500 362.000 6.220 492.000
Beans, french, mature seeds, raw 25.200 186.000 2.020 0.221 0.000 18.810 188.000 3.400 343.000
Beans, yellow, mature seeds, raw 25.100 166.000 2.600 0.671 0.000 22.000 222.000 7.010 345.000
Broadbeans (fava beans), mature seeds, raw 25.000 103.000 1.530 0.254 0.000 26.120 192.000 6.700 341.000
Beans, kidney, royal red, mature seeds, raw 24.900 131.000 0.450 0.065 0.000 25.330 138.000 8.700 329.000
Beans, kidney, california red, mature seeds, raw 24.900 195.000 0.250 0.036 0.000 24.370 160.000 9.350 330.000
Beans, kidney, all types, mature seeds, raw 24.900 143.000 0.830 0.120 0.000 23.580 140.000 8.200 333.000
Beans, small white, mature seeds, raw 24.900 173.000 1.180 0.304 0.000 21.110 183.000 7.730 336.000
Beans, cranberry (roman), mature seeds, raw 24.700 127.000 1.230 0.316 0.000 23.030 156.000 5.000 335.000
Beans, navy, mature seeds, raw 24.400 155.000 1.280 0.331 0.000 22.330 173.000 6.440 335.000
Beans, pinto, mature seeds, raw 24.400 121.000 1.130 0.235 0.000 20.880 159.000 5.880 340.000
Beans, great northern, mature seeds, raw 20.200 175.000 1.140 0.356 0.000 21.860 189.000 5.470 339.000
Lima beans, large, mature seeds, raw 19.000 81.000 0.690 0.161 0.000 21.460 224.000 7.510 338.000
Mungo beans, mature seeds, raw 18.300 138.000 1.640 0.114 0.000 25.210 267.000 7.570 341.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 17.400 105.000 6.040 0.626 0.000 19.300 115.000 6.240 364.000
Mung beans, mature seeds, raw 16.300 132.000 1.150 0.348 0.000 23.860 189.000 6.740 347.000
Beans, white, mature seeds, raw 15.200 240.000 0.850 0.219 0.000 23.360 190.000 10.440 333.000
Beans, kidney, red, mature seeds, raw 15.200 83.000 1.060 0.154 0.000 22.530 138.000 6.690 337.000
Beans, black, mature seeds, raw 15.200 123.000 1.420 0.366 0.000 21.600 171.000 5.020 341.000
Beans, pink, mature seeds, raw 12.700 130.000 1.130 0.292 0.000 20.960 182.000 6.770 343.000
Beans, adzuki, mature seeds, raw 12.700 66.000 0.530 0.191 0.000 19.870 127.000 4.980 329.000
Tomatoes, sun-dried 12.300 110.000 2.970 0.426 0.000 14.110 194.000 9.090 258.000
Figs, dried, uncooked 12.200 144.000 1.170 0.234 0.000 3.050 59.000 2.230 255.000
Nuts, almonds 11.800 248.000 50.640 3.881 0.000 21.260 275.000 4.290 578.000
Seeds, sesame seeds 11.800 975.000 49.670 6.957 0.000 17.730 351.000 14.550 573.000
Yardlong beans, mature seeds, raw 11.000 138.000 1.310 0.339 0.000 24.330 338.000 8.610 347.000
Nuts, pine nuts, pinyon, dried 10.700 8.000 60.980 9.377 0.000 11.570 234.000 3.060 629.000
Oats 10.600 54.000 6.900 1.217 0.000 16.890 177.000 4.720 389.000
Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Seeds, sunflower seed 10.500 116.000 49.570 5.195 0.000 22.780 354.000 6.770 570.000
Nuts, pistachio nuts, dry roasted, without salt added 10.300 108.000 45.730 5.525 0.000 21.240 120.000 4.180 570.000
Nuts, pistachio nuts, raw 10.000 107.000 43.190 5.286 0.000 20.480 121.000 4.270 551.000
Nuts, hazelnuts or filberts 9.700 114.000 60.750 4.464 0.000 14.950 163.000 4.700 628.000
Nuts, pecans 9.600 70.000 71.970 6.175 0.000 9.170 121.000 2.530 691.000
Peanuts, spanish, raw 9.500 106.000 49.600 7.642 0.000 26.150 188.000 3.910 570.000
Soybeans, mature seeds, raw 9.300 277.000 19.940 2.884 0.000 36.490 280.000 15.700 416.000
Seeds, sesame butter, tahini 9.300 426.000 53.760 7.529 0.000 17.000 95.000 8.950 595.000
Nuts, coconut meat, raw 9.0 14 33.49 29.698 0 3.33 32 2.43 354
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 8.600 52.000 0.480 0.058 0.000 9.310 54.000 2.710 162.000
Nuts, macadamia nuts, raw 8.600 85.000 75.770 12.061 0.000 7.910 130.000 3.690 718.000
Peanuts, virginia, raw 8.500 89.000 48.750 6.361 0.000 25.190 171.000 2.550 563.000
Nuts, chestnuts, european, raw, unpeeled 8.100 27.000 2.260 0.425 0.000 2.420 32.000 1.010 213.000
Wasabi, root, raw 7.700 128.000 0.630   0.000 4.800 69.000 1.030 109.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 7.600 49.000 2.590 0.269 0.000 8.860 48.000 2.890 164.000
Dates, domestic, natural and dry 7.500 32.000 0.450 0.191 0.000 1.970 35.000 1.150 275.000
Prunes, dried, uncooked 7.100 51.000 0.520 0.041 0.000 2.610 45.000 2.480 239.000
Currants, zante, dried 6.800 86.000 0.270 0.028 0.000 4.080 41.000 3.260 283.000
Raspberries, raw 6.800 22.000 0.550 0.019 0.000 0.910 18.000 0.570 49.000
Nuts, walnuts, English 6.700 104.000 65.210 6.126 0.000 15.230 158.000 2.910 654.000
Peanut butter, chunk style, 6.600 41.000 49.940 9.580 0.000 24.050 159.000 1.900 589.000
Quinoa 5.900 60.000 5.800 0.590 0.000 13.100 210.000 9.250 374.000
Beans, pinto, immature seeds, frozen, unprepared 5.700 58.000 0.500 0.061 0.000 9.800 60.000 3.000 170.000
Nuts, brazilnuts, dried, unblanched 5.400 176.000 66.220 16.154 0.000 14.340 225.000 3.400 656.000
Lima beans, immature seeds, cooked, boiled, drained, without salt 5.300 32.000 0.320 0.073 0.000 6.810 74.000 2.450 123.000
Peas, green, raw 5.100 25.000 0.400 0.071 0.000 5.420 33.000 1.470 81.000
Nuts, walnuts, black 5.000 58.000 56.580 3.628 0.000 24.350 202.000 3.070 607.000
Lima beans, immature seeds, raw 4.900 34.000 0.860 0.198 0.000 6.840 58.000 3.140 113.000
Lotus root, raw 4.900 45.000 0.100 0.030 0.000 2.600 23.000 1.160 74.000
Avocados, raw, California 4.900 11.000 17.330 2.590 0.000 2.110 41.000 1.180 177.000
Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Parsnips, raw 4.900 36.000 0.300 0.050 0.000 1.200 29.000 0.590 75.000
Nuts, pine nuts, pignolia, dried 4.500 26.000 50.700 7.797 0.000 24.000 233.000 9.200 566.000
Gooseberries, raw 4.300 25.000 0.580 0.038 0.000 0.880 10.000 0.310 44.000
Soybeans, green, raw 4.200 197.000 6.800 0.786 0.000 12.950 65.000 3.550 147.000
Broadbeans, immature seeds, raw 4.200 22.000 0.600 0.138 0.000 5.600 38.000 1.900 72.000
Cranberries, raw 4.200 7.000 0.200 0.017 0.000 0.390 5.000 0.200 49.000
Raisins, seedless 4.000 49.000 0.460 0.150 0.000 3.220 33.000 2.080 300.000
Chicory greens, raw 4.000 100.000 0.300 0.073 0.000 1.700 30.000 0.900 23.000
Seeds, pumpkin and squash seed kernels 3.900 43.000 45.850 8.674 0.000 24.540 535.000 14.970 541.000
Pumpkin and squash seed kernels 3.900 43.000 45.850 8.674 0.000 24.540 535.000 14.970 541.000
Brussels sprouts, raw 3.800 42.000 0.300 0.062 0.000 3.380 23.000 1.400 43.000
Nuts, almond butter, plain, without salt added 3.700 270.000 59.100 5.602 0.000 15.080 303.000 3.700 633.000
Broadbeans, immature seeds, cooked, boiled, drained, without salt 3.600 18.000 0.500 0.142 0.000 4.800 31.000 1.500 62.000
Collards, raw 3.600 145.000 0.420 0.055 0.000 2.450 9.000 0.190 30.000
Prickly pears, raw 3.600 56.000 0.510 0.067 0.000 0.730 85.000 0.300 41.000
Dandelion greens, raw 3.500 187.000 0.700 0.170 0.000 2.700 36.000 3.100 45.000
Beans, snap, green, raw 3.400 37.000 0.120 0.026 0.000 1.820 25.000 1.040 31.000
Kiwi fruit, (chinese gooseberries), fresh, raw 3.400 26.000 0.440 0.029 0.000 0.990 30.000 0.410 61.000
Parsley, raw 3.300 138.000 0.790 0.132 0.000 2.970 50.000 6.200 36.000
Mustard greens, raw 3.300 103.000 0.200 0.010 0.000 2.700 32.000 1.460 26.000
Burdock root, raw 3.300 41.000 0.150 0.025 0.000 1.530 38.000 0.800 72.000
Figs, raw 3.300 35.000 0.300 0.060 0.000 0.750 17.000 0.370 74.000
Okra, raw 3.200 81.000 0.100 0.026 0.000 2.000 57.000 0.800 33.000
Beans, snap, green, cooked, boiled, drained, without salt 3.200 46.000 0.280 0.064 0.000 1.890 25.000 1.280 35.000
Turnip greens, raw 3.200 190.000 0.300 0.070 0.000 1.500 31.000 1.100 27.000
Olives, ripe, canned (small-extra large) 3.200 88.000 10.680 1.415 0.000 0.840 4.000 3.300 115.000
Endive, raw 3.100 52.000 0.200 0.048 0.000 1.250 15.000 0.830 17.000
Nuts, cashew nuts, dry roasted, without salt added 3.000 45.000 46.350 9.157 0.000 15.310 260.000 6.000 574.000
Broccoli, raw 3.000 48.000 0.350 0.054 0.000 2.980 25.000 0.880 28.000
Carrots, raw 3.000 27.000 0.190 0.030 0.000 1.030 15.000 0.500 43.000
Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Beets, raw 2.800 16.000 0.170 0.027 0.000 1.610 23.000 0.800 43.000
Peppers, jalapeno, raw 2.800 10.000 0.620 0.062 0.000 1.350 19.000 0.700 30.000
Corn, sweet, yellow and white, raw 2.700 2.000 1.180 0.182 0.000 3.220 37.000 0.520 86.000
Spinach, raw 2.700 99.000 0.350 0.056 0.000 2.860 79.000 2.710 22.000
Blueberries, raw 2.700 6.000 0.380 0.032 0.000 0.670 5.000 0.170 56.000
Carambola, (starfruit), raw 2.700 4.000 0.350 0.023 0.000 0.540 9.000 0.260 33.000
Apples, raw, with skin 2.700 7.000 0.360 0.058 0.000 0.190 5.000 0.180 59.000
Peas, edible-podded, raw 2.600 43.000 0.200 0.039 0.000 2.800 24.000 2.080 42.000
Mushrooms, enoki, raw 2.600 1.000 0.390 0.043 0.000 2.370 16.000 0.888 34.000
Alfalfa seeds, sprouted, raw 2.500 32.000 0.690 0.069 0.000 3.990 27.000 0.960 29.000
Potatoes, raw, skin 2.500 30.000 0.100 0.026 0.000 2.570 23.000 3.240 58.000
Cauliflower, raw 2.500 22.000 0.210 0.032 0.000 1.980 15.000 0.440 25.000
Oranges, raw, California, valencias 2.500 40.000 0.300 0.035 0.000 1.040 10.000 0.090 49.000
Eggplant, raw 2.500 7.000 0.180 0.034 0.000 1.020 14.000 0.270 26.000
Mushroom, oyster, raw 2.400 6.000 0.510 ? 0.000 4.140 20.000 1.740 37.000
Apricots, raw 2.400 14.000 0.390 0.027 0.000 1.400 8.000 0.540 48.000
Bananas, raw 2.400 6.000 0.480 0.185 0.000 1.030 29.000 0.310 92.000
Pears, raw 2.400 11.000 0.400 0.022 0.000 0.390 6.000 0.250 59.000
Tofu, raw, firm, prepared with calcium sulfate 2.300 683.000 8.720 1.261 0.000 15.780 58.000 10.470 145.000
Cabbage, raw 2.300 47.000 0.270 0.033 0.000 1.440 15.000 0.590 25.000
Cherries, sweet, raw 2.300 15.000 0.960 0.216 0.000 1.200 11.000 0.390 72.000
Tangerines, (mandarin oranges), raw 2.300 14.000 0.190 0.022 0.000 0.630 12.000 0.100 44.000
Strawberries, raw 2.300 14.000 0.370 0.020 0.000 0.610 10.000 0.380 30.000
Garlic, raw 2.100 181.000 0.500 0.089 0.000 6.360 25.000 1.700 149.000
Asparagus, raw 2.100 21.000 0.200 0.046 0.000 2.280 18.000 0.870 23.000
Mushrooms, shiitake, cooked, without salt 2.100 3.000 0.220 0.055 0.000 1.560 14.000 0.440 55.000
Kale, raw 2.000 135.000 0.700 0.091 0.000 3.300 34.000 1.700 50.000
Ginger root, raw 2.000 18.000 0.730 0.203 0.000 1.740 43.000 0.500 69.000
Cabbage, red, raw 2.000 51.000 0.260 0.034 0.000 1.390 15.000 0.490 27.000
Peppers, sweet, red, raw 2.000 9.000 0.190 0.028 0.000 0.890 10.000 0.460 27.000
Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Peaches, raw 2.000 5.000 0.090 0.010 0.000 0.700 7.000 0.110 43.000
Mung beans, mature seeds, sprouted, cooked, stir-fried 1.900 13.000 0.210 0.039 0.000 4.300 33.000 1.900 50.000
Lettuce, looseleaf, raw 1.900 68.000 0.300 0.039 0.000 1.300 11.000 1.400 18.000
Squash, summer, all varieties, raw 1.900 20.000 0.210 0.044 0.000 1.180 23.000 0.460 20.000
Squash, summer, crookneck and straightneck, raw 1.900 21.000 0.240 0.049 0.000 0.940 21.000 0.480 19.000
Rice, brown, long-grain, cooked 1.800 10.000 0.900 0.180 0.000 2.580 43.000 0.420 111.000
Rice, brown, medium-grain, cooked 1.800 10.000 0.830 0.165 0.000 2.320 44.000 0.530 112.000
Leeks, (bulb and lower leaf-portion), raw 1.800 59.000 0.300 0.040 0.000 1.500 28.000 2.100 61.000
Onions, raw 1.800 20.000 0.160 0.026 0.000 1.160 10.000 0.220 38.000
Turnips, raw 1.800 30.000 0.100 0.011 0.000 0.900 11.000 0.300 27.000
Rhubarb, raw 1.800 86.000 0.200 0.053 0.000 0.900 12.000 0.220 21.000
Peppers, sweet, green, raw 1.800 9.000 0.190 0.028 0.000 0.890 10.000 0.460 27.000
Papayas, raw 1.800 24.000 0.140 0.043 0.000 0.610 10.000 0.100 39.000
Mangos, raw 1.800 10.000 0.270 0.066 0.000 0.510 9.000 0.130 65.000
Lettuce, cos or romaine, raw 1.700 36.000 0.200 0.026 0.000 1.620 6.000 1.100 14.000
Mulberries, raw 1.700 39.000 0.390 0.027 0.000 1.440 18.000 1.850 43.000
Celery, raw 1.700 40.000 0.140 0.037 0.000 0.750 11.000 0.400 16.000
Arugula, raw 1.600 160.000 0.660 0.086 0.000 2.580 47.000 1.460 25.000
Potatoes, raw, flesh and skin 1.600 7.000 0.100 0.026 0.000 2.070 21.000 0.760 79.000
Chard, swiss, raw 1.600 51.000 0.200 0.030 0.000 1.800 81.000 1.800 19.000
Nectarines, raw 1.600 5.000 0.460 0.051 0.000 0.940 8.000 0.150 49.000
Radishes, raw 1.600 21.000 0.540 0.030 0.000 0.600 9.000 0.290 20.000
Radishes, oriental, raw 1.600 27.000 0.100 0.030 0.000 0.600 16.000 0.400 18.000
Mushrooms, portabella, raw 1.500 8.000 0.200 0.026 0.000 2.500 11.000 0.600 26.000
Watercress, raw 1.500 120.000 0.100 0.027 0.000 2.300 21.000 0.200 11.000
Squash, winter, all varieties, raw 1.500 31.000 0.230 0.046 0.000 1.450 21.000 0.580 37.000
Squash, winter, acorn, raw 1.500 33.000 0.100 0.021 0.000 0.800 32.000 0.700 40.000
Plums, raw 1.500 4.000 0.620 0.049 0.000 0.790 7.000 0.100 55.000
Lettuce, iceberg (includes crisphead types), raw 1.400 19.000 0.190 0.025 0.000 1.010 9.000 0.500 12.000
Soy milk 1.300 4.000 1.910 0.214 0.000 2.750 19.000 0.580 33.000
Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Seaweed, kelp, raw 1.300 168.000 0.560 0.247 0.000 1.680 121.000 2.850 43.000
Seaweed, irishmoss, raw 1.300 72.000 0.160 0.033 0.000 1.510 144.000 8.900 49.000
Mushrooms, raw 1.200 5.000 0.330 0.046 0.000 2.900 10.000 1.040 25.000
Pineapple, raw 1.200 7.000 0.430 0.032 0.000 0.390 14.000 0.370 49.000
Soybeans, mature seeds, sprouted, raw 1.100 67.000 6.700 0.929 0.000 13.090 72.000 2.100 122.000
Squash, zucchini, baby, raw 1.100 21.000 0.400 0.083 0.000 2.710 33.000 0.790 21.000
Tomatoes, red, ripe, raw, year round average 1.100 5.000 0.330 0.045 0.000 0.850 11.000 0.450 21.000
Lettuce, butterhead (includes boston and bibb types), raw 1.000 32.000 0.220 0.029 0.000 1.290 13.000 0.300 13.000
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 1.000 11.000 0.580 0.189 0.000 0.660 6.000 0.260 71.000
Peppers, sweet, yellow, raw 0.900 11.000 0.210 0.031 0.000 1.000 12.000 0.460 27.000
Melons, cantaloupe, raw 0.800 11.000 0.280 0.071 0.000 0.880 11.000 0.210 35.000
Cucumber, with peel, raw 0.800 14.000 0.130 0.034 0.000 0.690 11.000 0.260 13.000
Pomegranates, raw 0.600 3.000 0.300 0.038 0.000 0.950 3.000 0.300 68.000
Melons, honeydew, raw 0.600 6.000 0.100 0.025 0.000 0.460 7.000 0.070 35.000
Seaweed, wakame, raw 0.500 150.000 0.640 0.130 0.000 3.030 107.000 2.180 45.000
Pumpkin, raw 0.500 21.000 0.100 0.052 0.000 1.000 12.000 0.800 26.000
Watermelon, raw 0.500 8.000 0.430 0.048 0.000 0.620 11.000 0.170 32.000
Seaweed, agar, raw 0.500 54.000 0.030 0.006 0.000 0.540 67.000 1.860 26.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 0.400 162.000 4.460 0.646 0.000 8.040 46.000 1.450 77.000
Rice, white, long-grain, regular, cooked 0.400 10.000 0.280 0.077 0.000 2.690 12.000 1.200 130.000
Seaweed, laver, raw 0.300 70.000 0.280 0.061 0.000 5.810 2.000 1.800 35.000
Tofu, soft, prepared with calcium sulfate and magnesium chloride 0.200 111.000 3.690 0.533 0.000 6.550 27.000 1.110 61.000
MORI-NU, Tofu, silken, firm 0.100 32.000 2.700 0.406 0.000 6.900 7.000 1.030 62.000
Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted 0.000 7.000 8.140 2.870 96.000 30.940 29.000 1.140 206.000
Chicken, broilers or fryers, light meat, meat only, cooked, roasted 0.000 15.000 4.510 1.270 85.000 30.910 27.000 1.060 173.000
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 0.000 14.000 7.780 2.190 84.000 29.800 27.000 1.070 197.000
Turkey, all classes, breast, meat and skin, cooked, roasted 0.000 21.000 7.410 2.100 74.000 28.710 27.000 1.400 189.000
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 0.000 8.000 7.740 2.760 89.000 28.300 26.000 2.120 191.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 0.000 60.000 2.940 0.417 41.000 26.690 107.000 1.070 140.000
Finfish, salmon, chinook, cooked, dry heat 0.000 28.000 13.380 3.214 85.000 25.720 122.000 0.910 231.000
Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Beef, ground, regular, cooked, broiled, medium 0.000 11.000 20.690 8.130 90.000 24.070 20.000 2.440 289.000
Beef, variety meats and by-products, tongue, cooked, simmered 0.000 7.000 20.740 8.930 107.000 22.110 17.000 3.390 283.000
Egg, whole, cooked, fried 0.000 55.000 15.000 4.167 459.000 13.540 11.000 1.560 199.000
Egg, whole, cooked, hard-boiled 0.000 50.000 10.610 3.267 424.000 12.580 10.000 1.190 155.000
Egg, whole, raw, fresh 0.000 49.000 10.020 3.100 425.000 12.490 10.000 1.440 149.000
Milk, sheep 0.000 193.400 7.000 4.603 27.000 5.980 18.360 0.100 107.808
Milk, goat 0.000 133.500 4.140 2.667 11.400 3.560 13.970 0.050 68.813
Milk, nonfat 0.000 123.000 0.180 0.117 2.000 3.410 11.000 0.040 35.000
Milk, producer, fluid, 3.7% milkfat 0.000 119.000 3.660 2.278 14.300 3.280 13.400 0.050 64.172
Milk, human 0.000 32.200 4.380 2.009 13.900 1.030 3.400 0.030 69.563
RICE DREAM 0.000 8.000 0.810 0.068 0.000 0.170 4.000 0.080 49.000
Winged beans, mature seeds, raw ? 440.000 16.320 2.303 0.000 29.650 179.000 13.440 409.000
Mothbeans, mature seeds, raw ? 150.000 1.610 0.364 0.000 22.940 381.000 10.850 343.000
Tempeh ? 111.000 10.800 2.220 0.000 18.540 81.000 2.703 193.000
Tempeh, cooked ? 95.600 11.380 3.290 ?(0.000) 18.190 77.200 2.126 197.000
Seeds, lotus seeds ? 163.000 1.970 0.330 0.000 15.410 210.000 3.530 332.000
lotus seeds ? 163.000 1.970 0.330 0.000 15.410 210.000 3.530 332.000
Beans, fava, in pod, raw ? 37.000 0.730 0.118 0.000 7.920 33.000 1.550 88.000
Winged beans, immature seeds, raw ? 84.000 0.870 0.238 0.000 6.950 34.000 1.500 49.000
Seaweed, spirulina, raw ? 12.000 0.390 0.135 0.000 5.920 19.000 2.790 26.000
Fiddlehead ferns, raw ? 32.000 0.400 ? 0.000 4.550 34.000 1.310 34.000
Nuts, chestnuts, chinese, raw ? 18.000 1.110 0.164 0.000 4.200 84.000 1.410 224.000
Beans, adzuki, yokan, mature seeds ? 27.000 0.120 0.043 0.000 3.290 18.000 1.160 260.000
Hyacinth-beans, immature seeds, raw ? 50.000 0.200 0.088 0.000 2.100 40.000 0.740 46.000
Squash, winter, hubbard, raw ? 14.000 0.500 0.103 0.000 2.000 19.000 0.400 40.000
Nuts, chestnuts, european, raw, peeled ? 19.000 1.250 0.235 0.000 1.630 30.000 0.940 196.000
Chicory roots, raw ? 41.000 0.200 0.048 0.000 1.400 22.000 0.800 73.000
Squash, summer, scallop, raw ? 19.000 0.200 0.041 0.000 1.200 23.000 0.400 18.000
Squash, winter, butternut, raw ? 48.000 0.100 0.021 0.000 1.000 34.000 0.700 45.000
Persimmons, native, raw ? 27.000 0.400 ? 0.000 0.800 ? 2.500 127.000
Source Fiber
g
Calcium mg Total Fat g Saturated
Fat g
Cholesterol
mg
Protein
g
Magnesium
mg
Iron
mg
kcal
Squash, winter, spaghetti, raw ? 23.000 0.570 0.117 0.000 0.640 12.000 0.310 31.000
Crabapples, raw ? 18.000 0.300 0.048 0.000 0.400 7.000 0.360 76.000
Lentils, sprouted, raw ? 25.000 0.550 0.057 0.000 8.960 37.000 3.210 106.000
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt ? 16.000 0.810 0.098 0.000 7.070 111.000 2.110 78.000
Nuts, acorns, raw ? 41.000 23.860 3.102 0.000 6.150 62.000 0.790 387.000
Beans, navy, mature seeds, sprouted, raw ? 15.000 0.700 0.085 0.000 6.150 101.000 1.930 67.000
Beans, pinto, mature seeds, sprouted, raw ? 43.000 0.900 0.109 0.000 5.250 53.000 1.970 62.000
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt ? 19.000 0.580 0.083 0.000 4.830 23.000 0.890 33.000
Beans, kidney, mature seeds, sprouted, raw ? 17.000 0.500 0.072 0.000 4.200 21.000 0.810 29.000
Pumpkin leaves, raw ? 39.000 0.400 0.207 0.000 3.150 38.000 2.220 19.000
                   


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