Registered Nurses' Association of Ontario

Nursing Best Practice Guidelines

Dietary Fibers in Food
Breads, Buns and other Bread Products 
Food Name Serving Size Weight (g) Total Dietary Fibre (g)
Bagel, plain (10cm diam) 1 71 1.6
Bread, mixed-grain 1 slice 35 2.2
Bread, oatmeal 1 slice 35 1.4
Bread, pita, white (17cm diam) 1 60 1.3
Bread, pita, whole wheat (17 cm diam) 1 64 4.7
Bread, pumpernickel 1 slice 35 2.3
Bread, raisin 1 slice 35 1.5
Bread, rye 1 slice 35 2
Bread, white, commercial 1 slice 35 0.8
Bread, whole wheat, commercial 1 slice 35 2.4
English muffin, white, toasted 1 52 1.5
English muffin, whole wheat, toasted 1 52 2.6
Roll, dinner, white 1 28 0.9
Roll, dinner, whole wheat 1 28 2.1
French toast, frozen, ready to heat, heated 1 slice 59 0.6
Pancake, plain, from complete mix (13 cm diam) 1 40 0.4
Pancake, plain, frozen, ready-to-heat (13cm diam), heated 1 41 0.7

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Rice, Pasta, Other Grains and Cereals 
Food Name Serving size Weight (g) Total Dietary Fibre (g)
Barley, pearled, cooked 125 mL 83 2
Couscous, cooked 125 mL 83 0.7
Quinoa, cooked 125 mL 73 1.3
Macaroni, cooked 250 mL 148 1.8
Noodles, egg, cooked 250 mL 169 1.9
Pasta, fresh-refrigerated, cooked 250 mL 169 3.7
Rice, brown, long-grain, cooked 125 mL 103 1.5
Rice, white, long-grain, cooked 125 mL 83 0.4
Spaghetti, cooked 250 mL 148 2.5
Spaghetti, whole wheat, cooked 250 mL 148 4.8
Cheese crackers, small 15 15 0.4
Melba toast, plain 2 10 0.6
Milk crackers 2 24 0.5
Rusk toast 1 10 0.6
Wheat crackers 4 20 1.4
Wheat crackers, low fat 4 18 0.9
Whole wheat crackers 4 16 1.7

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Cereals 
Hot Cereal, cooked
Food Name Serving size Weight (g) Total Dietary Fibre (g)
Cream of wheat, regular 175 mL 186 0.7
Oat bran, cooked 175 mL 179 3.4
Oatmeal, Instant, apple-cinnamon 1 packet 186 2.8
Oatmeal, Instant, regular 1 packet 186 2.7
Oatmeal, large flakes/quick 175 mL 173 2.6
                              Ready-to-eat
All Bran Buds with psyllium, Kellogg'sTM 75 mL 27 11.3
All Bran, Kellogg'sTM 125 mL 35 11.8
Bran Flakes, PostTM 250 mL 53 7.4
Cheerios, regular General MillsTM 250 mL 24 2.2
Corn Bran, QuakerTM 250 mL 38 6.1
Corn Flakes, Kellogg'sTM 250 mL 26 0.7
Fibre 1, General MillsTM 125 mL 30 14.1
Granola with Raisins, RogersTM 125 mL 59 5.3
Grape-Nuts, PostTM 125 mL 58 6
Mini-wheats with White Frosting, Kellogg'sTM 175 mL 35 3.6
Muesli, President's ChoiceTM 75 mL 40 3.5
Oatmeal Crisp Almond, General MillsTM 125 mL 32 2.3
Oatmeal Crisp Maple Walnut, General MillsTM 125 mL 32 2.3
Raisin Bran, Kellogg'sTM 250 mL 59 6.7
Rice Krispies, Kellogg'sTM 250 mL 29 0.3
Shredded Wheat, PostTM 1 biscuit 25 3.5
Shreddies, PostTM 175 mL 38 4.4
Special K, Kellogg'sTM 250 mL 24 0.3
WeetabixTM 2 biscuits 35 4.4

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Beans, Peas and Lentils  
Food Name Serving Size Weight (g) Total Dietary Fibre (g)
Beans, baked, plain or vegetarian, canned 175 mL 188 7.7
Beans, kidney, dark red, canned, not drained 175 mL 189 12.1
Beans, navy, canned, not drained 175 mL 194 9.9
Beans, pinto, canned, not drained 175 mL 178 8.2
Black-eyed peas, canned, not drained 175 mL 178 5.9
Chickpeas (garbanzo beans), canned, not drained 175 mL 178 7.8
Lentils, boiled, salted 175 mL 146 6.2
Lentils, pink, boiled 175 mL 179 5.9
Peas, split, boiled 175 mL 145 4.2
Soybeans, boiled 175 mL 127 8

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Peanuts, Nuts, Nut Butters and Seeds 
Food Name Serving Size Weight (g) Total Dietary Fibre (g)
Peanuts
Peanut butter, chunk type, fat, sugar and salt added 30 mL 32 2.6
Peanut butter, natural 30 mL 31 2.5
Peanut butter, smooth type, fat, sugar and salt added 30 mL 32 1.8
Peanut butter, smooth type, light 30 mL 36 1.9
Nuts4.2
Almonds, dried 60 mL 36 4.2
Hazelnuts or filberts, dried 60 mL 34 2.7
Macadamia nuts, roasted, salted 60 mL 34 0.5
Mixed nuts, roasted 60 mL 35 2.4
Pecans, dried 60 mL 25 1.6
Pine nuts, pignolia, dried 60 mL 34 1.7
Pistachios, shelled, roasted, salted 60 mL 31 1.7
Walnuts, dried 60 mL 25 1.6
Nut Butters
Almond butter 30 mL 32 1.2
Cashew butter 30 mL 32 0.6
Sesame butter, tahini 30 mL 30 2.8
Seeds
Flaxseeds, whole and ground 15 mL 11 56
Pumpkin and squash seeds, kernels, dried 60 mL 35 189
Sunflower seed kernels, roasted, salted 60 mL 32 189

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Vegetables 
Food Name Serving Size Weight (g) Total Dietary Fibre (g)
Artichoke, boiled, drained 1 medium 120 4.7
Asparagus, canned, drained 6 spears 108 1.5
Asparagus, fresh or frozen, boiled, drained 6 spears 90 1.6
Beans, lima, frozen, boiled, drained 125 mL 95 4
Beans, snap (green, yellow, Italian), canned, drained 125 mL 71 1.5
Beans, snap (green, yellow, Italian), fresh or frozen, boiled, drained 125 mL 71 1.9
Beets, sliced, boiled, drained 125 mL 90 1.8
Bok Choy, Pak-Choi, shredded, boiled, drained 125 mL 90 0.9
Broccoli, chopped, boiled, drained 125 mL 82 2
Cabbage, green, shredded, boiled, drained 125 mL 79 1.3
Cabbage, red, shredded, raw 125 mL 37 0.8
Carrots, baby, raw 8 80 1.4
Carrots, fresh or frozen, boiled, drained 125 mL 77 1.9
Cauliflower, pieces, boiled, drained 125 mL 66 1.8
Cauliflower, pieces, raw 125 mL 53 0.9
Celery, raw 1 stalk 40 0.6
Corn, sweet, canned, cream style 125 mL 135 1.8
Cucumber, peeled, raw 4 slices 28 0.2
Kale, chopped, boiled, drained 125 mL 69 1.4
Leeks, chopped, boiled, drained 125 mL 55 0.5
Lettuce, Boston, shredded 250 mL 58 0.6
Lettuce, iceberg, shredded 250 mL 58 0.7
Mushrooms, pieces, canned, drained 125 mL 82 2.3
Mushrooms, white, sliced, stir-fried 125 mL 57 1
Onions, green (scallion), raw 1 medium 15 0.4
Parsnip, sliced, boiled, drained 125 mL 82 2.7
Peas, green, canned, drained 125 mL 90 4
Peas, green, frozen, boiled, drained 125 mL 85 3.7
Pepper, sweet, green, sauteed 125 mL 74 1.3
Potato, baked, flesh 1 156 3.4
Potato, baked, flesh and skin 1 173 3.8
Potato, boiled without skin 1 135 1.9
Potato, boiled, flesh and skin 1 150 2.5
Potatos, scalloped, homemade 125 mL 129 2.5
Pumpkin, canned 125 mL 129 3.8
Radishes 3 medium 14 0.2
Spinach, boiled, drained 125 mL 95 2.3
Spinach, chopped, raw 250 mL 32 0.7
Sweet potato, baked, peeled after cooking 1/2 57 1.9
Tomatoes, canned, stewed 125 mL 135 1.4
Tomatoes, canned, whole 125 mL 127 1
Tomatoes, raw 1 123 1.5
Turnip (white turnip), cubed, boiled, drained 125 mL 82 1.6
Vegetables, Asian mix (broccoli, carrots, green beans, "mini corn", snow peas, sweet red pepper), frozen, boiled, drained 125 mL 74 1.8
Vegetables, broccoli and cauliflower, frozen, boiled, drained 125 mL 95 2.4
Vegetables, mixed (corn, lima beans, snap beans, peas, carrots), frozen, boiled, drained 125 mL 96 2.8
Vegetables, peas and carrots, canned, not drained 125 mL 135 2.7
Zucchini, raw, slices 4 40 0.4
Zucchini, sliced, boiled, drained 125 mL 95 1.3
Vegetable Juices and Other Products
Carrot Juice 125 mL 125 1
Coleslaw with dressing 125 mL 63 1
Potato Salad 125 mL 132 1.4
Tomato Juice 125 mL 128 0.9
Tomato Juice, without added salt 125 mL 184 0.7
Tomato sauce for spaghetti, canned 125 mL 132 1.9
Tomato sauce, canned 125 mL 129 1.9
Vegetable juice cocktail 125 mL 128 0.7
Vegetable juice coacktail, low sodium 125 mL 128 1

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Fruit and Fruit Juice 
Food Name Serving Size Weight (g) Total Dietary Fibre (g)
Apple with skin (7cm. diam) 1 138 2.6
Applesauce, unsweetened 125 mL 129 1.5
Apricots, raw 3 105 2.1
Avocado 1/2 101 6.7
Banana 1 118 2.1
Blackberries 125 mL 76 4
Blueberries, frozen, unsweetened 125 mL 82 2.6
Cherries, sweet 10 68 1.4
Clementine 1 74 1.3
Fruit cocktail, canned, light syrup pack 125 mL 128 1.3
Grapefruit, pink or red 1/2 123 2
Grapes 20 100 1.2
Kiwifruit 1 76 2.3
Lychees (litchis) 10 96 1.2
Mango 1/2 104 1.9
Melon, cantaloupe,  cubes 125 mL 85 0.6
Melon, honeydew, cubes 125 mL 90 0.7
Melon, watermelon, cubes 125 mL 80 0.3
Nectarine 1 136 2.3
Orange 1 131 2.3
Papaya, cubes 125 mL 74 1.3
Peach 1 98 1.9
Peach, canned slices, light syrup pack 125 mL 133 1.7
Pear with skin 1 166 5
Pear, canned halves, light syrup pack 125 mL 133 2.1
Pineapple, cubes 125 mL 82 1.1
Plum 1 66 1.1
Prunes, dried 3 25 1.8
Prunes, dried, cooked, without addxed sugar 60 mL 63 3.6
Raspberries 125 mL 65 4.2
Strawberries 7 84 1.9
Tangerine (mandarin), canned, juice pack, drained 125 mL 100 1.2
Fruit Juices
Apple juice, ready-to-drink, vitamin C added 125 mL 126 0.1
Cranberry juice, unsweetened, ready-to-drink 125 mL 134 0.1
Cranberry-apple juice-drink, ready-to-drink, low Calorie, vitamin C added 125 mL 127 0.1
Grape juice, ready-to-drink, vitamin C added 125 mL 132 0.1
Grapefruit juice, ready-to-drink, sweetened 125 mL 132 0.1
Orange juice, frozen, diluted 125 mL 132 0.3
Orange juice, ready-to-drink 125 mL 132 0.3
Orange juice, ready-to-drink, refrigerated, vitamin D and calcium added 125 mL 132 0.3
Prune juice, ready-to-drink 125 mL 135 1.4

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Reference: Nutrient Value of Some Common Foods, Health Canada. Info retrieved on Wednesday July 12, 2011 http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php

Reviewed by Gargi Pannu, RD., M. Sc
Clinical Registered Dietician
Veteran and Community Centre
Sunnybrook Health Sciences Centre

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