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Use the following chart to help ascertain calories and fiber (grams) in common foods. Information found at http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

*Important as dietary fiber is, laboratory technicians have not yet been able to ascertain the exact total content in many foods, especially vegetables and fruits, because of its complexity. Consequently, estimates vary from one source to another. Where differing estimates have been found, an approximation is given in the chart, as indicated by an asterisk. The same symbol following calorie content means the number of calories has been estimated, varying according to other added ingredients, especially fats and sugars, and to the size of the "average" fruit or vegetable unit.


Almonds
Slivered, 1 tsp: 14 calories, 0.6 fiber
Sliced, 1/4 C: 56 calories, 2.4 fiber

Apple
Raw, 1 small: 55-60 calories*, 3.0 fiber
Raw, 1 med: 70 calories, 4.0 fiber
Raw, 1 large: 80-100 calories*, 4.5 fiber
Baked, 1 large: 100 calories, 5.0 fiber
Applesauce, 2/3 C: 182 calories, 3.6 fiber

Apricots
Raw, 1 whole: 17 calories, 0.8 fiber
Dried, 2 halves: 36 calories, 1.7 fiber
Canned in syrup, 3 halves: 86 calories, 2.5 fiber

Artichokes
Cooked, 1 large: 30-44 calories*, 4.5 fiber
Canned hearts, 4-5 small: 24 calories, 4.5 fiber

Asparagus
Cooked, 1/2 C small spears: 17 calories, 1.7 fiber

Avocado
Diced, 1/4 C: 97 calories, 1.7 fiber
Sliced, 2 slices: 50 calories, 0.9 fiber
Whole, 1/2 ave size: 170 calories, 2.8 fiber

Bacon
Flavored Chips (imitation); 1 Tbsp: 32 calories, 0.7 fiber*

Baked Beans
In sauce (8-oz can); 1 C: 180 calories*, 16.0 fiber
With pork & molasses; 1 C: 200-260 calories*, 16.0 fiber

Baked Potato (see Potatoes)

Banana
1 medium 8"; 96 calories, 3.0 fiber

Beans
Black, cooked; 1 C: 190 calories, 19.4 fiber
Broad Beans (Italian, Haricot); 3/4 C: 30 calories, 3.0 fiber
Great Northern; 1 C: 160 calories, 16.0 fiber
Kidney Beans, canned; 1/2 C: 94 calories, 9.7 fiber
Kidney Beans, cooked; 1 C: 188 calories, 19.4 fiber
Lima or Fordhook Baby or Butter Beans; 1/2 C: 118 calories, 3.7 fiber
Lima, dried, canned or cooked; 1/2 C: 150 calories, 5.8 fiber
Pinto, dried, before cooking; 1/2 C: 155 calories, 18.8 fiber
Pinto, dried, canned or cooked; 1 C: 155 calories, 18.8 fiber
White, dried, before cooking; 1/2 C: 160 calories, 16.0 fiber
White, dried, canned or cooked; 1/2 C: 80 calories, 8.0 fiber

Bean Sprouts, raw
In salad; 1/4 C: 7 calories, 0.8 fiber

Beet Greens, cooked (see Greens)

Beets
Cooked, sliced; 1/2 C: 33 calories, 2.5 fiber
Whole; 3 sm: 48 calories, 3.7 fiber

Blackberries
Raw, no sugar; 1/2 C: 27 calories, 4.4 fiber
Canned, in juice pack; 1/2 C: 54 calories, 5.0 fiber
Jam, with seeds; 1 Tbsp: 60 calories, 0.7 fiber

Bran Meal
3 Tbsp: 28 calories, 6.0 fiber
1 Tbsp: 9 calories, 2.0 fiber

Bran Muffins (see Muffins)

Brazil Nuts
Shelled; 2: 48 calories, 2.5 fiber

Bread
Boston Brown; 2 slices: 100 calories, 4.0 fiber*
Cracked Wheat; 2 slices: 120 calories, 3.6 fiber
High-Bran "Health" Bread; 2 slices: 120-160 calories*, 7.0 fiber*
White; 2 slices: 160 calories, 1.9 fiber
Dark Rye (whole grain); 2 slices: 108 calories, 5.8 fiber*
Pumpernickel; 2 slices: 116 calories, 4.0 fiber
Seven-Grain; 2 slices: 111-140 calories, 6.5 fiber
Whole Wheat; 2 slices: 120 calories, 6.0 fiber
Whole Wheat Raisin; 2 slices: 140 calories, 6.5 fiber

Bread Crumbs
Whole Wheat; 1 Tbsp: 22 calories, 2.5 fiber*

Broccoli
Raw; 1/2 C: 20 calories, 4.0 fiber
Frozen; 4 spears: 20 calories, 5.0 fiber
Fresh, cooked; 3/4 C: 30 calories, 7.0 fiber

Brussel Sprouts
Cooked; 3/4 C: 36 calories, 3.0 fiber

Buckwheat Groats (Kasha)
Before cooking; 1/2 C: 160 calories, 9.6 fiber*
Cooked; 1 C: 160 calories, 9.6 fiber

Bulgur, soaked
Cooked; 1 C: 160 calories, 9.6 fiber*

Cabbage, white or red
Raw; 1/2 C: 8 calories, 1.5 fiber
Cooked; 2/3 C: 15 calories, 3.0 fiber

Cantaloupe
1/4 section: 38 calories, 1.0 fiber*

Carrots
Raw, slivered (4-5 sticks); 1/4 C: 10 calories, 1.7 fiber
Cooked; 1/2 C: 20 calories, 3.4 fiber

Catsup (see Tomatoes )

Cauliflower
Raw, chopped; 3 tiny buds: 10 calories, 1.2 fiber
Cooked, chopped; 7/8 C: 16 calories, 2.3 fiber

Celery, Pascal
Raw; 1/4 C: 5 calories, 2.0 fiber
Chopped; 2 Tbsp: 3 calories, 1.0 fiber
Cooked; 1/2 C: 9 calories, 3.0 fiber

Cereal
All-Bran; 3 Tbsp: 35 calories, 5.0 fiber
All-Bran; 1/2 C: 90 calories, 10.4 fiber
Bran Buds; 3 Tbsp: 35 calories, 5.0 fiber
Bran Buds; 1/2 C: 90 calories, 10.4 fiber
Bran Chex; 2/3 C: 90 calories, 5.0 fiber
Bran Flakes, plain; 1 C: 90 calories, 5.0 fiber
Bran Flakes, with raisins; 1 C: 110 calories, 6.0 fiber
Cornflakes; 3/4 C: 70 calories, 2.6 fiber
Cracklin' Bran; 1/2 C: 110 calories, 4.0 fiber
Fruit N' Fiber; 1/2 C: 90 calories, 3.5 fiber
Most cereals; 1 C: 200 calories, 8.0 fiber
Oatmeal; 3/4 C: 212 calories, 7.7 fiber
Nabisco 100% Bran; 1/2 C: 105 calories, 4.0 fiber
Puffed Wheat; 1 C: 43 calories, 3.3 fiber
Raisin Bran; 1 C: 195 calories, 5.0 fiber
Wheatena; 2/3 C: 101 calories, 2.2 fiber
Wheaties; 1 C: 104 calories, 2.0 fiber

Cherries
Sweet, raw; 10: 28 calories, 1.2 fiber
1/2 cup: 55 calories*, 1.0 fiber*

Chestnuts
Roasted; 2 lg: 29 calories, 1.9 fiber

Chickpeas (Garbanzos)
Canned; 1/2 C: 86 calories, 6.0 fiber
Cooked; 1 C: 172 calories, 12.0 fiber

Coconut, dried
Sweetened; 1 Tbsp: 46 calories, 3.4 fiber*
Unsweetened; 1 Tbsp: 22 calories, 3.4 fiber*

Corn (sweet)
On cob; 1 med ear: 64-70 calories*, 5.0 fiber
Kernels, cooked or canned; 1/2 C: 64 calories, 5.0 fiber
Cream-_style_, canned; 1/2 C: 64 calories, 5.0 fiber
Succotash, with Limas; 1/2 C: 66 calories, 7.0 fiber

Cornbread
1 sq.; 2 1/2": 93 calories, 3.4 fiber

Crackers
Cream; 2: 50 calories, 0.4 fiber
Graham; 2: 53 calories, 1.4 fiber
Ry-Krisp; 3: 64 calories, 2.3 fiber
Triscuits; 2: 50 calories, 2.0 fiber
Wheat Thins; 6: 58 calories, 2.2 fiber

Cranberries
Raw; 1/4 C: 12 calories, 2.0 fiber
Sauce; 1/2 C: 245 calories, 4.0 fiber
Cranberry-Orange Relish; 1 Tbsp: 56 calories, 0.5 fiber

Cucumber, raw
Unpeeled; 10 thin slices: 12 calories, 0.7 fiber

Dates, pitted
2 (1/2 oz.): 39 calories, 1.2 fiber*

Eggplant
Baked with tomatoes; 2 thick slices: 42 calories, 4.0 fiber

Endive, raw
Salad; 10 leaves: 10 calories, 0.6 fiber

English Muffins (see Muffins)

Figs
Dried; 3: 120 calories, 10.5 fiber
Fresh; 1: 30 calories, 2.0 fiber

Graham Crackers (see Crackers)

Grapefruit
1/2 (avg. size): 30 calories, 0.8 fiber

Grapes
White; 20: 75 calories, 1.0 fiber
Red or Black; 15-20: 65 calories, 1.0 fiber

Green (Snap) Beans
Fresh or Frozen; 1/2 C: 10 calories, 2.1 fiber

Green Peas (see Peas)

Green Peppers (see Peppers)

Greens, cooked
Collards, Beet greens , Dandelion, Kale, Swiss chard, Turnip greens; 1/2 C: 20 calories, 4.0 fiber

Honeydew Melon
3" slice: 42 calories, 1.5 fiber

Kasha (see Buckwheat groats)

Lasagna (see Macaroni)

Lentils
Brown, raw; 1/3 C: 144 calories, 5.5 fiber
Brown, cooked; 2/3 C: 144 calories, 5.5 fiber
Red, raw; 1/2 C: 192 calories, 6.4 fiber
Red, cooked; 1 C: 192 calories, 6.4 fiber

Lettuce
Boston, Leaf, Iceberg, shredded; 1 C: 5 calories, 0.8 fiber

Macaroni
Whole Wheat, cooked; 1 C: 200 calories, 5.7 fiber
Regular, frozen with cheese, baked; 10 oz: 506 calories, 2.2 fiber

Muffins
English, whole wheat; 1 whole 125 calories*, 3.7 fiber
Bran, Whole Wheat; 2 whole: 136 calories, 4.6 fiber

Mushrooms
Raw; 5 sm: 4 calories, 1.4 fiber
Sauteed or baked with 2 tsp diet margarine; 4 lg: 45 calories, 2.0 fiber
Canned sliced, water-pack; 1/4 C: 10 calories, 2.0 fiber

Noodles
Whole Wheat Egg; 1 C: 200 calories, 5.7 fiber
Spinach Whole Wheat; 1 C: 200 calories, 6.0 fiber

Okra
Fresh or Frozen, cooked; 1/2 C: 13 calories, 1.6 fiber

Olives
Green; 6: 42 calories, 1.2 fiber
Black; 6: 96 calories, 1.2 fiber

Onion
Raw; 1 Tbsp: 4 calories, 0.2 fiber
Cooked; 1/2 C: 22 calories, 1.5 fiber
Instant Minced; 1 Tbsp: 6 calories, 0.3 fiber
Green, raw (Scallion); 1/4 C: 11 calories, 0.8 fiber

Orange
1 large: 70 calories, 2.4 fiber
1 small: 35 calories, 1.2 fiber

Parsley, chopped
2 Tbsp: 4 calories, 0.6 fiber
1 Tbsp: 2 calories, 0.3 fiber

Parsnip, pared
Cooked; 1 large: 76 calories, 2.8 fiber
1 small: 38 calories, 1.4 fiber

Peach
Raw; 1 medium: 38 calories, 2.3 fiber
Canned in light syrup; 2 halves: 70 calories, 1.4 fiber

Peanut Butter
1 Tbsp: 86 calories, 1.1 fiber
Homemade; 1 Tbsp: 70 calories, 1.5 fiber

Peanuts
Dry Roasted; 1 Tbsp: 52 calories, 1.1 fiber

Pear
1 medium: 88 calories, 4.0 fiber

Peas (see also Chickpeas)
Green, fresh or frozen; 1/2 C: 60 calories, 9.1 fiber
Black-Eyed, frozen or canned; 1/2 C: 74 calories, 8.0 fiber
Split Peas, dried; 1/2 C: 63 calories, 6.7 fiber
Split Peas, cooked; 1 C: 126 calories, 13.4 fiber

Peas and Carrots
Frozen; 1/2 package (5 oz): 40 calories, 6.2 fiber

Peppers
Green Sweet, raw; 2 Tbsp: 4 calories, 0.3 fiber
Green Sweet, cooked; 1/2 C: 13 calories, 1.2 fiber
Red Sweet (Pimento); 2 Tbsp: 9 calories, 1.0 fiber
Red Chili, fresh; 1 Tbsp: 7 calories, 1.2 fiber
Dried, crushed; 1 tsp: 7 calories, 1.2 fiber

Pimento (see Peppers)

Pineapple
Fresh, cubed; 1/2 C: 41 calories, 0.8 fiber
Canned; 1 C: 58-74 calories*, 0.8 fiber

Plums
2 or 3 small: 38-45 calories*, 2.0 fiber

Popcorn (no oil, butter or margarine)
1 cup: 20 calories, 1.0 fiber

Potatoes (see also Yams)
Idaho, baked; 1 small (6 oz): 120 calories, 4.2 fiber
Idaho, baked; 1 medium (7 oz): 140 calories, 5.0 fiber
All-Purpose White/Russet; 1 small: 60 calories, 2.2 fiber
All-Purpose White/Russet, boiled; 1 medium (5 oz): 100 calories, 3.5 fiber
All-Purpose White/Russet, mashed potato (w/1 Tbsp milk); 1/2 C: 85 calories, 3.0 fiber
Sweet, baked or boiled; 1 small (5 oz): 146 calories, 4.0 fiber

Prunes
Pitted; 3: 122 calories, 1.9 fiber

Radishes
3: 5 calories, 0.1 fiber

Raisins
1 Tbsp: 29 calories, 1.0 fiber

Raspberries, red
Fresh or Frozen; 1/2 C: 20 calories, 4.6 fiber

Raspberry Jam
1 Tbsp: 75 calories, 1.0 fiber

Rhubarb, cooked with sugar
1/2 C: 169 calories*, 2.9 fiber

Rice
White (before cooking); 1/2 C: 79 calories, 2.0 fiber
Brown (before cooking); 1/2 C: 83 calories, 5.5 fiber
Instant; 1 serving: 79 calories, 0.7 fiber

Rutabaga (Yellow Turnip)
1/2 C: 40 calories, 3.2 fiber

Sauerkraut
Canned; 2/3 C: 15 calories, 3.1 fiber

Scallion (see Onion)

Shredded Wheat
Large Biscuit; 1 piece: 74 calories, 2.2 fiber
Spoon Size; 1 C: 168 calories, 4.4 fiber

Spaghetti
Whole Wheat, plain; 1 C: 200 calories, 5.6 fiber
with Meat Sauce; 1 C: 396 calories, 5.6 fiber
with Tomato Sauce; 1 C: 220 calories, 6.0 fiber

Spinach
Raw; 1 C: 8 calories, 3.5 fiber
Cooked; 1/2 C: 26 calories, 7.0 fiber

Split Peas (see Peas)

Squash
Summer (Yellow); 1/2 C: 8 calories, 2.0 fiber
Winter, baked or mashed; 1/2 C: 40-50 calories, 3.5 fiber
Zucchini, raw or cooked; 1/2 C: 7 calories, 3.0 fiber

Strawberries, without sugar
1 cup: 45 calories, 3.0 fiber

Succotash (see Corn)

Sunflower
Kernels; 1 Tbsp: 65 calories, 0.5 fiber*

Sweet Pickle Relish
1 Tbsp: 60 calories, 0.5 fiber*

Sweet Potatoes (see Potatoes)

Swiss Chard (see Greens)

Tomatoes
Raw; 1 small: 22 calories, 1.4 fiber
Canned; 1/2 C: 21 calories, 1.0 fiber
Sauce; 1/2 C: 20 calories, 0.5 fiber
Catsup; 1 Tbsp: 18 calories, 0.2 fiber

Tortillas
2: 140 calories, 4.0 fiber*

Turnip, White
Raw, slivered; 1/4 C: 8 calories, 1.2 fiber
Cooked; 1/2 C: 16 calories, 2.0 fiber

Walnuts
English, shelled, chopped; 1 Tbsp: 49 calories, 1.1 fiber

Watercress
Raw; 1/2 C (20 sprigs): 4 calories, 1.0 fiber

Watermelon
1 thick slice: 68 calories, 2.8 fiber

Wheat Thins (see Crackers)

Yams (orange-fleshed Sweet Potato)
Cooked or baked in skin; 1 med (6oz): 156 calories, 6.8 fiber

Zucchini (see Squash)