Facts About Fiber

Food and Amount

Grams fiber per serving (1 serving= 15 grams of carbohydrate)

Number servings you eat in a day

Total

Cereals

Low fiber cereals:
Cheerios, Oatmeal, Wheaties
(1/2 - 3/4 cup)

2-3

x

=

Moderate fiber cereals:
Bran Flakes, Shredded Wheat, oat bran
(1/2 - 3/4 cup)

4-5

x

=

High fiber cereals:
Fiber One, All-Bran, 100% Bran, Bran Buds
(1/3 - 1/2 cup)

8-12

x

=

Breads and Crackers

Whole grain or whole wheat
(1 serving / 1 slice / 1 ounce)

2

x

=

Grains

Couscous, bulgur, kasha, brown rice, barley
(1/2 cup)

2

x

=

Starchy Vegetables

Corn, peas
(1/2 cup)

3

x

=

Vegetables (only 5 grams carbohydrate per serving)

Cooked green beans, carrots, tomatoes, broccoli, etc...
(1/2 cup)

2

x

=

Raw vegetables
(1 - 2 cups)

3

x

=

Legumes

Dried peas, beans (black, red, kidney, pinto), lentils
(1/3 cup)

4-5

x

=

Fruits

1/2 cup or one medium fresh fruit serving

2

x

=

Nuts and Seeds

One half ounce

2

x

=

Fiber Supplement

Check label

Daily Fiber Total

=