Food
|
Portion
|
Calories
|
Fiber
(grams)
|
slivered
|
1 tbsp
|
14
|
0.6
|
sliced
|
1/4 cup
|
56
|
2.4
|
Apple
|
|||
raw
|
1 small
|
55-60*
|
3.0
|
raw
|
1 med
|
70
|
4.0
|
raw
|
1 large
|
80-100*
|
4.5
|
baked
|
1 large
|
100
|
5.0
|
applesauce
|
2/3 cup
|
182
|
3.6
|
Apricots
|
|||
raw
|
1 whole
|
17
|
0.8
|
dried
|
2 halves
|
36
|
1.7
|
canned in syrup
|
3 halves
|
86
|
2.5
|
Artichokes
|
|||
cooked
|
l large
|
30-44*
|
4.5
|
canned hearts
|
4 or 5 sm
|
24
|
4.5
|
Asparagus
|
|||
cooked, small spears
|
|||
1/2 cup
|
17
|
1.7
|
|
Avocado
|
|||
diced
|
1/4 cup
|
97
|
1.7
|
sliced
|
2 slices
|
50
|
0.9
|
whole
|
1/2 avg.size
|
170
|
2.8
|
flavored chips (imitation)
|
|||
1 tbsp
|
32
|
0.7*
|
|
Baked beans
|
|||
in sauce (8-oz can)
|
|||
1 cup
|
180*
|
16.0
|
|
with pork & molasses
|
|||
1 cup
|
200-260*
|
16.0
|
|
Baked potato (see Potatoes)
|
|||
Banana
|
1 med 8"
|
96
|
3.0
|
Beans
|
|||
black, cooked
|
1 cup
|
190
|
19.4
|
broad beans (Italian, haricot)
|
|||
3/4 cup
|
30
|
3.0
|
|
Great Northern
|
1 cup
|
160
|
16.0
|
kidney beans,
|
|||
canned or
|
1/2 cup
|
94
|
9.7
|
cooked
|
1 cup
|
188
|
19.4
|
1/2 cup
|
118
|
3.7
|
|
canned or cooked
|
1/2 cup
|
150
|
5.8
|
pinto, dried
|
|||
before cooking
|
1/2 cup
|
155
|
18.8
|
canned or cooked
|
1 cup
|
155
|
18.8
|
white, dried
|
|||
before cooking
|
1/2 cup
|
160
|
16.0
|
canned or cooked
|
1/2 cup
|
80
|
8.0
|
(See also Green (snap) beans,
|
|||
(Chickpeas, Peas, Lentils)
|
|||
Bean sprouts, raw
|
|||
in salad
|
1/4 cup
|
7
|
0.8
|
Beet greens, cooked (see Greens)
|
|||
Beets
|
|||
cooked, sliced
|
1/2 cup
|
33
|
2.5
|
whole
|
3 sm.
|
48
|
3.7*
|
Blackberries
|
|||
raw, no sugar
|
1/2 cup
|
27
|
4.4
|
canned, in juice pack
|
|||
1/2 cup
|
54
|
5.0
|
|
jam, with seeds
|
1 tbsp
|
60
|
0.7
|
Bran meal
|
|||
3 tbsp
|
28
|
6.0
|
|
1 tbsp
|
9
|
2.0
|
|
Bran muffins (see Muffins)
|
|||
Brazil nuts
|
|||
shelled
|
2
|
48
|
2.5
|
Bread
|
|||
2 slices
|
100
|
4.0*
|
|
cracked wheat
|
2 slices
|
120
|
3.6
|
high-bran "health" bread
|
2 slices
|
120-160*
|
7.0*
|
white
|
2 slices
|
160
|
1.9
|
dark rye (whole grain)
|
|||
2 slices
|
108
|
5.8*
|
|
pumpernickel
|
2 slices
|
116
|
4.0
|
seven-grain
|
2 slices
|
111-140
|
6.5
|
whole wheat
|
2 slices
|
120
|
6.0
|
whole wheat raisin
|
|||
2 slices
|
140
|
6.5
|
|
Bread crumbs
|
|||
whole wheat
|
1 tbsp
|
22
|
2.5*
|
Broccoli
|
|||
raw
|
1/2 cup
|
20
|
4.0
|
frozen
|
4 spears
|
20
|
5.0
|
fresh, cooked
|
3/4 cup
|
30
|
7.0
|
Brussel sprouts
|
|||
cooked
|
3/4 cup
|
36
|
3.0
|
Buckwheat groats (kasha)
|
|||
before cooking
|
1/2 cup
|
160
|
9.6*
|
cooked
|
1 cup
|
160
|
9.6
|
Bulgur, soaked
|
|||
cooked
|
1 cup
|
160
|
9.6*
|
raw
|
1/2 cup
|
8
|
1.5
|
cooked
|
2/3 cup
|
15
|
3.0
|
Cantaloupe
|
|||
1/4
|
38
|
1.0*
|
|
Carrots
|
|||
raw, slivered (4-5 sticks)
|
|||
1/4 cup
|
10
|
1.7
|
|
cooked
|
1/2 cup
|
20
|
3.4
|
Catsup, see Tomatoes
|
|||
Cauliflower
|
|||
raw, chopped
|
3 tiny buds
|
10
|
1.2
|
cooked, chopped
|
7/8 cup
|
16
|
2.3
|
Celery, Pascal
|
|||
raw
|
1/4 cup
|
5
|
2.0
|
chopped
|
2 tbsp
|
3
|
1.0
|
cooked
|
1/2 cup
|
9
|
3.0
|
Cereal
|
|||
All-Bran
|
3 tbsp
|
35
|
5.0
|
1/2 cup
|
90
|
10.4
|
|
(1-1/2 oz)
|
|||
Bran Buds
|
3 tbsp
|
35
|
5.0
|
1/2 cup
|
90
|
10.4
|
|
(1-1/2 oz)
|
|||
Bran Chex
|
2/3 cup
|
90
|
5.0
|
Bran Flakes, plain
|
1cup
|
90
|
5.0
|
with raisins
|
1 cup
|
110
|
6.0
|
Cornflakes
|
3/4 cup
|
70
|
2.6
|
Cracklin' Bran
|
1/2 cup
|
110
|
4.0
|
most cereals
|
1 cup
|
200
|
8.0
|
oatmeal 3/4 cup 212 7.7
|
|||
Nabisco 100% Bran
|
|||
1/2 cup
|
105
|
4.0
|
|
Puffed wheat
|
1 cup
|
43
|
3.3
|
Raisin Bran
|
1 cup
|
195
|
5.0
|
Wheatena
|
2/3 cup
|
101
|
2.2
|
Wheaties
|
1 cup
|
104
|
2.0
|
Cherries
|
|||
sweet, raw
|
10
|
28
|
1.2
|
1/2 cup
|
55*
|
1.0*
|
|
Chestnuts
|
|||
roasted
|
2 lg
|
29
|
1.9
|
Chickpeas (garbanzos)
|
|||
canned
|
1/2 cup
|
86
|
6.0
|
cooked
|
1 cup
|
172
|
12.0
|
Coconut, dried
|
|||
sweetened
|
1 tbsp
|
46
|
3.4*
|
unsweetened
|
1 tbsp
|
22
|
3.4*
|
Corn (sweet)
|
|||
on cob
|
1 med ear
|
64-70*
|
5.0
|
kernels, cooked or canned
|
|||
1/2 cup
|
64
|
5.0
|
|
cream-style, canned
|
|||
1/2 cup
|
64
|
5.0
|
|
succotash (with limas)
|
|||
1/2 cup
|
66
|
7.0
|
|
Cornbread
|
|||
1 sq. (2 1/2")
|
93
|
3.4
|
|
Crackers
|
|||
cream
|
2
|
50
|
0.4
|
graham
|
2
|
53
|
1.4
|
Ry-Krisp
|
3
|
64
|
2.3
|
Triscuits
|
2
|
50
|
2.0
|
Wheat Thins
|
6
|
58
|
2.2
|
Cranberries
|
|||
raw
|
1/4 cup
|
12
|
2.0
|
sauce
|
1/2 cup
|
245
|
4.0
|
cranberry-orange relish
|
|||
1 tbsp
|
56
|
0.5
|
|
Cucumber, raw
|
|||
unpeeled
|
10 thin sl
|
12
|
0.7
|
2 (1/2 oz.)
|
39
|
1.2*
|
|
baked with tomatoes
|
|||
2 thick sl
|
42
|
4.0
|
|
Endive, raw
|
|||
salad
|
10 leaves
|
10
|
0.6
|
English muffins (see Muffins)
|
|||
dried
|
3
|
120
|
10.5
|
fresh
|
1
|
30
|
2.0
|
Fruit N' Fiber
|
|||
cereal
|
1/2 cup
|
90
|
3.5
|
Grapefruit
|
|||
1/2 (avg. size)
|
30
|
0.8
|
|
Grapes
|
|||
white
|
20
|
75
|
1.0
|
red or black
|
15-20
|
65
|
1.0
|
Green (snap) beans
|
|||
fresh or frozen
|
1/2 cup
|
10
|
2.1
|
Green peas (see Peas)
|
|||
Green peppers (see Peppers)
|
|||
Greens, cooked
|
|||
collards, beet greens , dandelion, kale,
|
|||
Swiss chard, turnip greens
|
|||
1/2 cup
|
20
|
4.0
|
|
3" slice
|
42
|
1.5
|
|
Lentils
|
|||
brown, raw
|
1/3 cup
|
144
|
5.5
|
brown, cooked
|
2/3 cup
|
144
|
5.5
|
red, raw
|
1/2 cup
|
192
|
6.4
|
red, cooked
|
1 cup
|
192
|
6.4
|
Lettuce
|
|||
(Boston, leaf, iceberg)
|
|||
shredded
|
1 cup
|
5
|
0.8
|
whole wheat, cooked
|
|||
1 cup
|
200
|
5.7
|
|
regular, frozen with cheese, baked
|
|||
10 oz
|
506
|
2.2
|
|
Muffins
|
|||
English, whole wheat
|
|||
1 whole
|
125*
|
3.7
|
|
bran, whole wheat
|
|||
2
|
136
|
4.6
|
|
Mushrooms
|
|||
raw
|
5 sm
|
4
|
1.4
|
sauteed or baked with 2 tsp diet margarine
|
|||
4 lg
|
45
|
2.0
|
|
canned sliced, water-pack
|
|||
1/4 cup
|
10
|
2.0
|
|
whole wheat egg
|
1 cup
|
200
|
5.7
|
spinach whole wheat
|
|||
1 cup
|
200
|
6.0
|
|
fresh or frozen, cooked
|
|||
1/2 cup
|
13
|
1.6
|
|
Olives
|
|||
green
|
6
|
42
|
1.2
|
black
|
6
|
96
|
1.2
|
Onion
|
|||
raw
|
1 tbsp
|
4
|
0.2
|
cooked
|
1/2 cup
|
22
|
1.5
|
instant minced
|
1 tbsp
|
6
|
0.3
|
green, raw (scallion)
|
|||
1/4 cup
|
11
|
0.8
|
|
Orange
|
|||
1 lg
|
70
|
2.4
|
|
1 sm
|
35
|
1.2
|
|
2 tbsp
|
4
|
0.6
|
|
1 tbsp
|
2
|
0.3
|
|
Parsnip, pared
|
|||
cooked
|
1 lg
|
76
|
2.8
|
1 sm
|
38
|
1.4
|
|
Peach
|
|||
raw
|
1 med
|
38
|
2.3
|
canned in light syrup
|
|||
2 halves
|
70
|
1.4
|
|
Peanut butter
|
|||
1 tbsp
|
86
|
1.1
|
|
homemade
|
1 tbsp
|
70
|
1.5
|
Peanuts
|
|||
dry roasted
|
1 tbsp
|
52
|
1.1
|
Pear
|
|||
1 med
|
88
|
4.0
|
|
Peas
|
|||
green, fresh or frozen
|
|||
1/2 cup
|
60
|
9.1
|
|
black-eyed frozen/canned
|
|||
1/2 cup
|
74
|
8.0
|
|
split peas, dried
|
|||
1/2 cup
|
63
|
6.7
|
|
cooked
|
1 cup
|
126
|
13.4
|
(See also Chickpeas)
|
|||
Peas and carrots
|
|||
frozen
|
1/2 package
|
40
|
6.2
|
(5 oz)
|
|||
Peppers
|
|||
green sweet, raw
|
2 tbsp
|
4
|
0.3
|
green sweet, cooked
|
|||
1/2 cup
|
13
|
1.2
|
|
red sweet (pimento)
|
|||
2 tbsp
|
9
|
1.0
|
|
red chili, fresh
|
1 tbsp
|
7
|
1.2
|
dried, crushed
|
1 tsp
|
7
|
1.2
|
Pimento (see Peppers)
|
|||
Pineapple
|
|||
fresh, cubed
|
1/2 cup
|
41
|
0.8
|
canned
|
1 cup
|
58-74*
|
0.8
|
Plums
|
|||
2 or 3 sm
|
38-45*
|
2.0
|
|
Popcorn
|
|||
(no oil, butter or margarine)
|
|||
1 cup
|
20
|
1.0
|
|
Potatoes
|
|||
Idaho, baked
|
1 sm (6 oz)
|
120
|
4.2
|
1 med (7 oz)
|
140
|
5.0 all-purpose white/russet
|
|
1 sm
|
60
|
2.2
|
|
boiled
|
1 med (5 oz)
|
100
|
3.5
|
mashed potato (with 1 tbsp milk)
|
|||
1/2 cup
|
85
|
3.0
|
|
sweet, baked or boiled
|
|||
1 sm (5 oz)
|
146
|
4.0
|
|
(See also Yams)
|
|||
Prunes
|
|||
pitted
|
3
|
122
|
1.9
|
3
|
5
|
0.1
|
|
Raisins
|
|||
1 tbsp
|
29
|
1.0
|
|
Raspberries, red
|
|||
fresh/frozen
|
1/2 cup
|
20
|
4.6
|
Raspberry jam
|
|||
1 tbsp
|
75
|
1.0
|
|
Rhubarb,
|
|||
cooked with sugar
|
|||
1/2 cup
|
169*
|
2.9
|
|
Rice
|
|||
white (before cooking)
|
|||
1/2 cup
|
79
|
2.0
|
|
brown (before cooking)
|
|||
1/2 cup
|
83
|
5.5
|
|
instant
|
1 serv
|
79
|
0.7
|
Rutabaga (yellow turnip)
|
|||
1/2 cup
|
40
|
3.2
|
|
canned
|
2/3 cup
|
15
|
3.1
|
Scallion (see Onion)
|
|||
Shredded wheat
|
|||
large biscuit
|
1 piece
|
74
|
2.2
|
spoon size
|
1 cup
|
168
|
4.4
|
Spaghetti
|
|||
whole wheat, plain
|
|||
1 cup
|
200
|
5.6
|
|
with meat sauce 1 cup 396 5.6
|
|||
with tomato sauce
|
|||
1 cup
|
220
|
6.0
|
|
Spinach
|
|||
raw
|
1 cup
|
8
|
3.5
|
cooked
|
1/2 cup
|
26
|
7.0
|
Split peas (see Peas)
|
|||
Squash
|
|||
summer (yellow)
|
1/2 cup
|
8
|
2.0
|
winter, baked or mashed
|
|||
1/2 cup
|
40-50
|
3.5
|
|
zucchini, raw or cooked
|
|||
1/2 cup
|
7
|
3.0
|
|
Strawberries
|
|||
without sugar
|
1 cup
|
45
|
3.0
|
Succotash (see Corn)
|
|||
Sunflower
|
|||
kernels
|
1 tbsp
|
65
|
0.5*
|
Sweet pickle relish
|
|||
relish
|
1 tbsp
|
60
|
0.5*
|
Sweet potatoes (see Potatoes)
|
|||
Swiss chard (see Greens)
|
|||
raw
|
1 sm.
|
22
|
1.4
|
canned
|
1/2 cup
|
21
|
1.0
|
sauce
|
1/2 cup
|
20
|
0.5
|
catsup
|
1 tbsp
|
18
|
0.2
|
Tortillas
|
|||
2
|
140
|
4.0*
|
|
Turnip, white
|
|||
raw, slivered
|
1/4 cup
|
8
|
1.2
|
cooked
|
1/2 cup
|
16
|
2.0
|
English, shelled, chopped
|
|||
1 tbsp
|
49
|
1.1
|
|
Watercress
|
|||
raw
|
1/2 cup
|
4
|
1.0
|
(20 sprigs)
|
|||
Watermelon
|
|||
1 thick slice
|
68
|
2.8
|
|
Wheat Thins (see Crackers)
|
|||
cooked or baked in skin
|
|||
1 med (6oz)
|
156
|
6.8
|
|
Food Items
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