Vegetables

Food

Asparagus, cooked

Beets

Carrots, raw

Celery, raw

Mushrooms, raw

Portion

1/2 cup

3 small

1/4 cup

1/4 cup

6 small

Amount of Fiber

2 g

4 g

2 g

2 g

2 g

Greens

Food

Turnip greens, cooked

Mustard greens, cooked

Collard greens, cooked

Spinach, cooked

Spinach, raw

Lettuce, shredded

Swiss chard, cooked

Spring salad mix

Portion

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

Amount of Fiber

5 g

5 g

5 g

4 g

4 g

1 g

4 g

1 g

Cruciferous

Food

Kale, cooked

Cauliflower, cooked

Cabbage, raw

Savoy cabbage, raw

Broccoli, cooked

Brussels sprouts, cooked

Red cabbage, cooked

Portion

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

Amount of Fiber

3 g

5 g

3 g

4 g

5 g

6 g

4 g

Squash

Food

Crookneck squash, cooked

Summer squash, cooked

Zucchini squash, cooked

Acorn squash, cooked

Spaghetti squash, cooked

Portion

1 cup

1 cup

1 cup

1 cup

1 cup

Amount of Fiber

3 g

5 g

6 g

9 g

2 g

Potatoes

Food

Red potato, flesh and skin

Sweet potato, flesh and skin

Yam, flesh and skin

Portion

1 medium

1 medium

1 medium

Amount of Fiber

3 g

5 g

5 g

Beans

Food

Lima beans, cooked

Black beans, cooked

Garbanzo beans, cooked

Lentils, cooked

Kidney beans, cooked

Navy beans, cooked

White beans, small, cooked

Green beans, cooked

Pinto beans, cooked

Portion

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

Amount of Fiber

14 g

15 g

12 g

16 g

16 g

19 g

19 g

17 g

15 g

Sweet Peas

Food

Cow peas (Black-eyed), cooked

Portion

1 cup

Amount of Fiber

11 g

Peas (edible podded), cooked

Peas, split, cooked

1 cup

1 cup

16 g

14 g

Peas, green, frozen

1 cup

5 g

Nuts & Seeds

Food

Almonds

Pistachio nuts

Cashews

Chia

Walnuts

Brazil nuts

Pinon nuts (Pine nuts)

Sunflower seeds

Pumpkin seeds

Sesame seeds

Flaxseed

Portion

1 oz

1 oz

1 oz

1 oz

1 oz

1 oz

1 oz

1/4 cup

1/2 cup

1/4 cup

1 oz

Amount of Fiber

4 g

3 g

1 g

10 g

2 g

2 g

12 g

3 g

3 g

4 g

8 g

Berries

Food

Raspberries, raw

Blueberries, raw

Portion

1 cup

1 cup

Amount of Fiber

8 g

4 g

Currants, (red and white), raw

1 cup

5 g

Strawberries, raw

Boysenberries, raw

Blackberries, raw

1 cup

1 cup

1 cup

3 g

7 g

8 g

Fruits

Food

Banana

Pear

Orange

Apple

Prunes, dried

Raisins

Grapes

Peach

Figs, dried

Mango

Kiwi

Papaya

Pineapple

Guava

Blueberries

Watermelon

Avocado

Coconut, unsweetened

Portion

1 medium

1 medium

1 medium

1 medium

1/2 cup

2 oz

20 grapes

1 medium

1/2 cup

1 medium

1 medium

1 medium

1/2 cup

1 medium

1/2 cup

1 thick slice

1 medium

1 Tb

Amount of Fiber

3 g

6 g

4 g

4 g

6 g

2 g

1 g

3 g

8 g

5 g

2 g

3 g

1 g

3 g

2 g

3 g

3 g

4 g

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