Source

Dietary fiber (g/100g edible portion)

Total

Insoluble

Soluble

Grains

Barley

17.3

-

-

Corn

13.4

-

-

Oats

10.3

6.5

3.8

Rice (dry)

1.3

1.0

0.3

Rice (cooked)

0.7

0.7

0.0

Wheat (whole grain)

12.6

10.2

2.3

Wheat germ

14.0

12.9

1.1

Legumes & pulses

Green beans

1.90

1.40

0.50

Soy

15.0

-

-

Peas, green frozen

3.5

3.2

0.3

Kidney beans, canned

6.3

4.7

1.6

Lentils, raw

11.4

10.3

1.1

Lima beans, canned

4.2

3.8

0.4

White beans, raw

17.7

13.4

4.3

Vegetables

Potato, no skin

1.30

1.0

0.30

Bitter gourd

16.6

13.5

3.1

Beetroot

7.8

5.4

2.4

Fenugreek leaves

4.9

4.2

0.7

Ladyfinger

4.3

3.0

1.3

Spinach, raw

2.6

2.1

0.5

Turnips

2.0

1.5

0.5

Tomato, raw

1.2

0.8

0.4

Green onions, raw

2.2

2.2

0.0

Eggplant

6.6

5.3

1.3

Cucumbers, peeled

0.6

0.5

0.1

Cauliflower, raw

1.8

1.1

0.7

Celery, raw

1.5

1.0

0.5

Carrot, raw

2.5

2.30

0.20

Broccoli, raw

3.29

3.00

0.29

Fruits

Apple, unpeeled

2.0

1.8

0.2

Kiwi

3.39

2.61

0.80

Mango

1.80

1.06

0.74

Pineapple

1.20

1.10

0.10

Pomegranate

0.60

0.49

0.11

Watermelon

0.50

0.30

0.20

Grapes

1.2

0.7

0.5

Oranges

1.8

0.7

1.1

Plums

1.6

0.7

0.9

Strawberry

2.2

1.3

0.9

Bananas

1.7

1.2

0.5

Peach

1.9

1.0

0.9

Pear

3.0

2.0

1.0

Nuts and seeds

Almonds

11.20

10.10

1.10

Coconut, raw

9.0

8.5

0.5

Peanut, dry roasted

8.0

7.5

0.5

Cashew, oil roasted

6.0

-

-

Seasame seed

7.79

5.89

1.90

Flaxseed

22.33

10.15

12.18