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Fiber Guide

Using the following guide, look up your favorite foods and find out how much fiber each serving can provide.


Fiber Guide
FruitsGrain Products and OthersVegetables and LegumesMetamucil
Fiber Guide
Size of Serving Food Fiber Grams/Serving*
1 medium Apple (with peel) 4.4 Fiber Grams/Serving
1 cup Apricot 3.1 Fiber Grams/Serving
1 medium Banana 3.1 Fiber Grams/Serving
1 cup Blackberries 7.6 Fiber Grams/Serving
1 cup Blueberries 3.6 Fiber Grams/Serving
1 cup Cantaloupe 1.4 Fiber Grams/Serving
1 medium Grapefruit 1.4 Fiber Grams/Serving
1 cup Grapes 0.8 Fiber Grams/Serving
1 medium Orange 3.0 Fiber Grams/Serving
1 medium Pear (with peel) 5.5 Fiber Grams/Serving
1 cup Pineapple 2.3 Fiber Grams/Serving
1 medium Plum 0.9 Fiber Grams/Serving
1/2 cup Prunes (dried) 6.2 Fiber Grams/Serving
1 cup Raspberries 8.0 Fiber Grams/Serving
1 cup Strawberries 2.9 Fiber Grams/Serving
1 slice Watermelon 1.1 Fiber Grams/Serving

*Source: U.S. Department of Agriculture, Agricultural Research Service. 2012. USDA National Nutrient Database for Standard Reference, Release 25.