Fiber soluble insoluble total footnote amaranth 6.10 8.10 14.20 5 amaranth Centario 2.45 13.92 16.37 6 amaranth Oscar Blanco 1.65 12.15 13.80 6 amla fruit 1.50 5.80 7.30 3 apple 0.90 2.30 3.20 3 apple granny smith 0.30 2.40 2.70 25 apple red delicious 0.67 1.54 2.21 1 apricots dried 1.80 6.00 7.80 25 artichoke 3.20 4.40 7.60 25 asparagus fresh 0.50 1.60 2.10 25 avocado 2.03 3.51 5.54 1 avocado 1.30 2.60 3.90 25 banana 0.58 1.21 1.79 1 banana 0.70 1.10 1.80 3 bananas 0.30 2.40 2.70 25 barley 3.77 12.29 16.06 14 barley bran 3.00 67.00 70.00 25 barley bran 10.80 34.20 45.00 18 bean common dried cooked 2.42 19.90 22.32 15 beans kidney canned 1.36 5.77 7.13 1 beans kidney canned 1.60 4.70 6.30 25 beans lima 1.02 4.21 5.23 1 beans lima canned 0.40 3.80 4.20 25 beans pinto canned 0.99 5.66 6.65 1 beans pinto cooked 2.20 5.80 8.00 25 beans pinto dried 7.40 12.10 19.50 25 beans snap green 1.38 2.93 4.31 1 beans snap green boiled 1.00 1.50 2.50 25 beans snap green canned 0.70 1.40 2.10 25 beans white cooked 1.50 3.90 5.40 25 beans white dried 4.30 13.40 17.70 25 blueberries 0.30 2.40 2.70 25 bread German rye 1.50 6.80 8.30 25 bread pumpernickel 1.60 4.30 5.90 25 breadfruit 0.20 0.70 0.90 23 broccoli cooked 0.40 3.10 3.50 25 broccoli raw 0.44 3.06 3.50 1 broccoli raw 0.30 3.00 3.30 25 Brussels sprouts 0.50 3.60 4.10 25 buckwheat hulled achene 2.40 1.30 3.70 9 buckwheat whole groats 4.80 2.20 7.00 9 cabbage green raw 0.46 1.79 2.25 1 cabbage raw 0.70 1.10 1.80 25 carrots cooked 1.58 2.29 3.87 1 carrots cooked 1.50 1.20 2.70 25 cauliflower 0.47 2.15 2.62 1 cauliflower cooked 0.70 1.10 1.80 25 cauliflower raw 0.70 1.10 1.80 25 celery raw 0.50 1.00 1.50 25 cereal bran 2.50 32.80 35.30 25 cereal oatmeal cooked 0.70 1.20 1.90 25 cereal raisin bran 2.40 15.10 17.50 25 cereal shredded wheat 2.60 9.90 12.50 25 cereal wheat flakes 1.80 9.60 11.40 25 cherries 0.60 0.90 1.50 3 chia seeds Jalisco region 6.84 34.90 41.74 4 chia seeds Sinaloa region 6.16 32.87 39.03 4 chickpea dried cooked 0.00 13.90 13.90 15 chickpeas canned 0.41 5.79 6.20 1 chickpeas canned 0.40 3.10 3.50 25 coconut shredded 0.40 6.20 6.60 25 corn 1.37 10.53 11.89 14 corn bran 2.00 80.40 82.40 25 corn chips (not tortillas) 0.40 3.90 4.30 25 corn fresh cooked 0.20 3.50 3.70 25 corn on the cob 0.25 2.63 2.88 1 corn sweet canned 0.30 1.80 2.10 25 corn taco shell 0.90 5.40 6.30 25 corn tortilla (corn) 1.11 4.39 5.50 1 corn tortilla (wheat) 1.51 0.85 2.36 1 cornmeal yellow degermed 0.62 3.32 3.94 1 cowpeas canned 0.43 4.11 4.54 1 cowpeas canned 0.40 3.50 3.90 25 crackers crispbread 2.90 13.00 15.90 25 crackers flatbread 3.30 13.90 17.20 25 crackers whole wheat 1.80 9.10 10.90 25 cucumber with peel 0.20 0.94 1.14 1 cucumbers peeled 0.10 0.50 0.60 25 cucumbers unpeeled 0.10 0.80 0.90 25 custard apple 1.50 4.00 5.50 3 dates fresh 0.80 6.90 7.70 3 eggplant 1.30 5.30 6.60 25 fig 2.40 2.60 5.00 3 grapefruit 1.10 0.70 1.80 25 grapefruit 0.58 0.32 0.90 1 grapes 0.40 0.80 1.20 3 grapes 0.50 0.70 1.20 25 grapes seedless 0.24 0.36 0.60 1 guava 1.54 11.81 13.35 1 guava 1.40 7.10 8.50 3 hemp hulled seeds 0.60 5.40 6.00 13 hemp protein nutiva 2.60 23.40 26.00 12 hemp whole seed 3.00 32.10 35.10 10 hemp whole seed 3.00 27.00 30.00 11 jackfruit 1.40 2.10 3.50 3 jambu (syzygium) 0.90 2.60 3.50 3 kaniwa 2.79 23.16 25.95 8 leeks 0.90 2.00 2.90 25 lentil dried cooked 1.44 19.00 20.44 15 lentils canned 0.44 5.42 5.86 1 lentils cooked 0.60 4.70 5.30 25 lentils dried 1.10 10.30 11.40 25 lettuce iceberg 0.10 0.88 0.98 1 lettuce iceberg 0.20 0.50 0.70 25 mango 0.69 1.08 1.77 1 mango 1.00 1.00 2.00 3 millet finger 2.50 19.70 22.20 16 mushroom white button 0.51 2.09 2.60 2 mushrooms canned 0.20 2.60 2.80 25 muskmelon 0.30 0.50 0.80 3 nectarine 0.98 1.06 2.04 1 nectarine 0.40 0.80 1.20 25 oat bran 10.50 11.70 22.20 25 oat bran 8.90 11.50 20.40 18 oat bran high value 8.40 13.60 22.00 17 oat bran low value 5.30 9.70 15.00 17 oatmeal instant 1.45 1.14 2.59 1 oats 2.61 7.86 10.47 14 oats rolled dry 3.80 6.50 10.30 25 onion raw 0.71 1.22 1.93 1 onions raw green 0.00 2.20 2.20 25 onions raw yellow 0.10 1.60 1.70 25 orange 0.50 0.60 1.10 3 oranges 1.10 0.70 1.80 25 oranges navel 1.37 0.99 2.36 1 papaya 1.30 1.30 2.60 3 pasta white cooked 0.30 1.70 2.00 25 pasta white dry 0.20 4.10 4.30 25 peach 0.50 1.10 1.60 3 peaches 1.31 1.54 2.85 1 peaches 0.90 1.00 1.90 25 peanut butter 0.50 1.30 1.80 25 peanut butter chunky 0.60 6.00 6.60 25 peanut butter smooth 0.50 5.50 6.00 25 peanuts dry roasted 0.50 7.50 8.00 25 peanuts oil roasted 0.80 8.00 8.80 25 pear 0.30 4.00 4.30 3 pears 0.92 2.25 3.17 1 pears 1.00 2.00 3.00 25 peas dried cooked 1.73 20.30 22.03 15 peas dried split cooked 0.09 10.56 10.65 1 peas green 0.94 2.61 3.55 1 peas green frozen 0.30 3.20 3.50 25 pepper sweet green 0.53 0.99 1.52 1 peppers sweet green raw 0.70 1.20 1.90 25 pineapple 0.50 2.30 2.80 3 pineapple 0.04 1.42 1.46 1 pineapple canned 0.20 0.70 0.90 25 plum 1.10 1.70 2.80 3 plums 1.12 1.76 2.88 1 plums 0.90 0.70 1.60 25 pomegranate 0.50 2.30 2.80 3 potato baked with skin 0.61 1.70 2.31 1 potato chips 1.90 1.90 3.80 25 potatoes baked with skin 0.60 1.90 2.50 25 potatoes boiled no skin 0.30 1.00 1.30 25 pretzels hard 0.90 2.80 3.70 25 pretzels soft 0.90 1.60 2.50 25 prunes 4.20 3.10 7.30 25 prunes pitted 4.50 3.63 8.13 1 pumpkin canned 0.50 2.40 2.90 25 quinoa 1.54 12.18 13.72 7 radish red 0.10 1.30 1.40 25 raisins seedless 1.30 2.40 3.70 25 raisins seedless 0.90 2.17 3.07 1 rice bran 4.33 35.67 40.00 18 rice bran high value 2.70 11.70 14.40 17 rice bran low value 1.80 4.20 6.00 17 rice brown cooked 0.44 2.89 3.33 1 rice brown raw IR 64 0.53 4.43 4.96 24 rice red raw Jyothi 0.43 5.39 5.82 24 rice red raw Njavara 0.52 7.56 8.08 24 rice white cooked 0.00 0.34 0.34 1 rutabagas boiled 0.90 1.20 2.10 25 rye 4.11 14.57 18.68 14 rye bread seedless 1.62 2.84 4.46 1 sapodilla fruit 1.80 9.10 10.90 3 sorghum 0.45 9.99 10.44 14 soybeans green 2.40 6.79 9.19 22 soybeans yellow 4.20 12.29 16.49 22 spelt Hercule 1.70 12.10 13.80 20 spelt Rouquin 1.80 11.20 13.00 20 spinach 0.77 2.43 3.20 1 spinach raw 0.50 2.10 2.60 25 strawberries 0.70 1.60 2.30 3 strawberries 0.90 1.30 2.20 25 sweet lime 1.40 1.30 2.70 3 sweet potato cooked 0.50 2.50 3.00 25 sweet potato orange 1.40 1.60 3.00 21 sweet potato yellow 1.50 1.50 3.00 21 tangerine 0.40 1.40 1.80 25 taro corms Bun-Long 0.80 3.00 3.80 23 taro corms Lehua 1.30 2.30 3.60 23 tomato red 0.15 1.19 1.34 1 tomatoes canned 0.30 0.70 1.00 25 tomatoes raw 0.40 0.80 1.20 25 tomatoes sauce 0.70 0.80 1.50 25 triticale 1.41 11.28 12.69 14 turnip greens cooked 0.20 2.90 3.10 25 turnips 0.50 1.50 2.00 25 walnuts 0.10 3.70 3.80 25 watermelon 0.30 0.30 0.60 3 watermelon 0.10 0.30 0.40 25 watermelon 0.13 0.27 0.40 1 wheat 2.03 11.53 13.56 14 wheat bran 5.01 42.49 47.50 18 wheat bran 2.10 40.30 42.40 25 wheat flour whole-grain 2.30 10.20 12.50 25 wheat germ 1.10 12.90 14.00 25 whole wheat bread firm 1.51 5.21 6.72 1 whole wheat bread soft 1.26 4.76 6.02 1 wild rice 0.79 3.34 4.13 19 yams Dioscorea 0.20 0.80 1.00 26 yams Dioscorea 0.70 1.80 2.50 26 zizyphus 1.00 2.80 3.80 3 zucchini raw 0.10 0.80 0.90 25