Sources of Dietary Fiber

Sources of Fiber Serving Gm/serving
Vegetables & Beans
Green beans ½ cup 2
Kidney beans ½ cup 5
Broccoli ½ cup 2.5
Brussel sprouts ½ cup 3.5
Carrots ½ cup 2.5
Corn ½ cup 3.0
Green peas ½ cup 3.5
Lettuce ½ cup 0.5
Potato (with skin) ½ cup 2.0
Fruits
Apple medium 2.5
Banana 1 2.0
Blackberries 1 cup 2.0
Cantaloupe 1 wedge 1.0
Dry Figs 3.5 ounces 18
Grape fruit medium 3.5
Grapes 1 cup 1
Orange 1 medium 3
Pear 1 medium 4.5
Prunes 1 cup 13.5
Raspberries 1 cup 6.0
Strawberries 1 cup 3.5
Grain Products
Bread, white 1 slice 0.5
Bread, whole wheat 1 slice 2.0
Kellogg’s All-Bran® 1 ounce 9-14
General Mills Fiber® 1 ounce 12
Kellogg’s Bran Flakes® 1 ounce 4
Cereal, Cornflakes® 1 ounce 0.5
Cereal, oat bran 1 ounce 4
Shredded wheat 1 ounce 2.5
Crackers, Graham® 4 squares 1
Crackers, Saltine® 10 regular 1
Rice, brown ½ cup 5
Rice, white ½ cup 1.5
Spaghetti 2 ounces 2.5

 

The goal is 30-35 gm of fiber per day. The average American diet contains only 10-20 gms.

 

 

Alimentos Ricos en Fibra

Fuentes de fibra Porción G/porción
Vegetales y legumbres
Judías verdes ½ taza 2
Habichuelas rojas ½ taza 5
Brócoli ½ taza 2.5
Coles de bruselas ½ taza 3.5
Zanahorias ½ taza 2.5
Maíz ½ taza 3.0
Guisantes verdes ½ taza 3.5
Lechuga ½ taza 0.5
Patatas (con piel) ½ taza 2.0
Frutas
Manzana media 2.5
Banana 1 2.0
Moras 1 taza 2.0
Melón 1 cucharada 1.0
Higos secos 3.5 onzas 18
Pomelo media 3.5
Uvas 1 taza 1
Naranja 1 media 3
Pera 1 media 4.5
Pasas 1 taza 13.5
Frambuesas 1 taza 6.0
Frutillas 1 taza 3.5
Granos
Pan blanco 1 rebanada 0.5
Pan de trigo entero 1 rebanada 2.0
Kellogg’s All-Bran® 1 onza 9-14
General Mills Fiber® 1 onza 12
Kellogg’s Bran Flakes® 1 onza 4
Cereal, Cornflakes® 1 onza 0.5
Cereal, salvado de avena 1 onza 4
Trigo triturado 1 onza 2.5
Crackers, Graham® 4 unidades 1
Crackers, Saltine® 10 unidades 1
Arroz integral ½ taza 5
Arroz blanco ½ taza 1.5
Espagueti 2 onzas 2.5

 

El objetivo es obtener 30-35 g de fibra por día. La dieta Americana promedio contiene sólo 10-20 g.