Recommended Amounts

The Daily Value (DV) for Fiber, total dietary is 28 g daily.

Foods rich in Fiber, total dietary

Corn bran, crude

• Fiber, total dietary: 79 g
• Energy: 224 kcal
• Protein: 33 kcal
• Fat: 3.68 kcal
• Carbs: 343 kcal

Spices, curry powder

• Fiber, total dietary: 53 g
• Energy: 325 kcal
• Protein: 57 kcal
• Fat: 56 kcal
• Carbs: 223 kcal

Spices, cinnamon, ground

• Fiber, total dietary: 53 g
• Energy: 247 kcal
• Protein: 16 kcal
• Fat: 4.96 kcal
• Carbs: 322 kcal

Pinon Nuts, roasted (Navajo)

• Fiber, total dietary: 43 g
• Energy: 541 kcal
• Protein: 30 kcal
• Fat: 136 kcal
• Carbs: 204 kcal

Wheat bran, crude

• Fiber, total dietary: 43 g
• Energy: 216 kcal
• Protein: 62 kcal
• Fat: 17 kcal
• Carbs: 258 kcal

Spices, coriander seed

• Fiber, total dietary: 42 g
• Energy: 298 kcal
• Protein: 49 kcal
• Fat: 71 kcal
• Carbs: 220 kcal

Spices, sage, ground

• Fiber, total dietary: 40 g
• Energy: 315 kcal
• Protein: 43 kcal
• Fat: 51 kcal
• Carbs: 243 kcal

Carob flour

• Fiber, total dietary: 40 g
• Energy: 222 kcal
• Protein: 18 kcal
• Fat: 2.6 kcal
• Carbs: 356 kcal

Spices, fennel seed

• Fiber, total dietary: 40 g
• Energy: 345 kcal
• Protein: 63 kcal
• Fat: 59 kcal
• Carbs: 209 kcal

Spices, caraway seed

• Fiber, total dietary: 38 g
• Energy: 333 kcal
• Protein: 79 kcal
• Fat: 58 kcal
• Carbs: 200 kcal

Spices, paprika

• Fiber, total dietary: 35 g
• Energy: 282 kcal
• Protein: 57 kcal
• Fat: 52 kcal
• Carbs: 216 kcal

Spices, chili powder

• Fiber, total dietary: 35 g
• Energy: 282 kcal
• Protein: 54 kcal
• Fat: 57 kcal
• Carbs: 199 kcal

Spices, cloves, ground

• Fiber, total dietary: 34 g
• Energy: 274 kcal
• Protein: 24 kcal
• Fat: 52 kcal
• Carbs: 262 kcal

Spices, cardamom

• Fiber, total dietary: 28 g
• Energy: 311 kcal
• Protein: 43 kcal
• Fat: 27 kcal
• Carbs: 274 kcal

Seeds, flaxseed

• Fiber, total dietary: 27 g
• Energy: 534 kcal
• Protein: 73 kcal
• Fat: 169 kcal
• Carbs: 116 kcal

Spices, pepper, red or cayenne

• Fiber, total dietary: 27 g
• Energy: 318 kcal
• Protein: 48 kcal
• Fat: 69 kcal
• Carbs: 227 kcal

Spices, bay leaf

• Fiber, total dietary: 26 g
• Energy: 313 kcal
• Protein: 30 kcal
• Fat: 33 kcal
• Carbs: 300 kcal

Spices, pepper, white

• Fiber, total dietary: 26 g
• Energy: 296 kcal
• Protein: 42 kcal
• Fat: 8.48 kcal
• Carbs: 274 kcal

Winged beans, mature seeds, raw

• Fiber, total dietary: 26 g
• Energy: 409 kcal
• Protein: 119 kcal
• Fat: 65 kcal
• Carbs: 167 kcal

Hyacinth beans, mature seeds, raw

• Fiber, total dietary: 26 g
• Energy: 344 kcal
• Protein: 96 kcal
• Fat: 6.76 kcal
• Carbs: 243 kcal

Spices, pepper, black

• Fiber, total dietary: 25 g
• Energy: 251 kcal
• Protein: 42 kcal
• Fat: 13 kcal
• Carbs: 256 kcal

Beans, french, mature seeds, raw

• Fiber, total dietary: 25 g
• Energy: 343 kcal
• Protein: 75 kcal
• Fat: 8.08 kcal
• Carbs: 256 kcal

Beans, yellow, mature seeds, raw

• Fiber, total dietary: 25 g
• Energy: 345 kcal
• Protein: 88 kcal
• Fat: 10 kcal
• Carbs: 243 kcal

Beans, small white, mature seeds, raw

• Fiber, total dietary: 25 g
• Energy: 336 kcal
• Protein: 84 kcal
• Fat: 4.72 kcal
• Carbs: 249 kcal

Spices, fenugreek seed

• Fiber, total dietary: 25 g
• Energy: 323 kcal
• Protein: 92 kcal
• Fat: 26 kcal
• Carbs: 233 kcal

Rye flour, dark

• Fiber, total dietary: 24 g
• Energy: 325 kcal
• Protein: 64 kcal
• Fat: 8.88 kcal
• Carbs: 275 kcal

Carrot, dehydrated

• Fiber, total dietary: 24 g
• Energy: 341 kcal
• Protein: 32 kcal
• Fat: 5.96 kcal
• Carbs: 318 kcal

Flaxseed, ground

• Fiber, total dietary: 23 g
• Energy: 545 kcal
• Protein: 72 kcal
• Fat: 149 kcal
• Carbs: 137 kcal

Crackers, rye, wafers, plain

• Fiber, total dietary: 23 g
• Energy: 334 kcal
• Protein: 38 kcal
• Fat: 3.6 kcal
• Carbs: 322 kcal

Spices, turmeric, ground

• Fiber, total dietary: 23 g
• Energy: 312 kcal
• Protein: 39 kcal
• Fat: 13 kcal
• Carbs: 269 kcal

Peas, green, split, mature seeds, raw

• Fiber, total dietary: 22 g
• Energy: 364 kcal
• Protein: 92 kcal
• Fat: 16 kcal
• Carbs: 247 kcal

Spices, allspice, ground

• Fiber, total dietary: 22 g
• Energy: 263 kcal
• Protein: 24 kcal
• Fat: 35 kcal
• Carbs: 288 kcal

Spices, dill seed

• Fiber, total dietary: 21 g
• Energy: 305 kcal
• Protein: 64 kcal
• Fat: 58 kcal
• Carbs: 221 kcal

Rice bran, crude

• Fiber, total dietary: 21 g
• Energy: 316 kcal
• Protein: 53 kcal
• Fat: 83 kcal
• Carbs: 199 kcal

Crackers, rye, wafers, seasoned

• Fiber, total dietary: 21 g
• Energy: 381 kcal
• Protein: 36 kcal
• Fat: 37 kcal
• Carbs: 295 kcal

Spices, nutmeg, ground

• Fiber, total dietary: 21 g
• Energy: 525 kcal
• Protein: 23 kcal
• Fat: 145 kcal
• Carbs: 197 kcal

Cereals ready-to-eat, UNCLE SAM CEREAL

• Fiber, total dietary: 20 g
• Energy: 346 kcal
• Protein: 64 kcal
• Fat: 46 kcal
• Carbs: 263 kcal

Spices, mace, ground

• Fiber, total dietary: 20 g
• Energy: 475 kcal
• Protein: 27 kcal
• Fat: 130 kcal
• Carbs: 202 kcal

Spices, poppy seed

• Fiber, total dietary: 20 g
• Energy: 525 kcal
• Protein: 72 kcal
• Fat: 166 kcal
• Carbs: 113 kcal

Lima beans, large, mature seeds, raw

• Fiber, total dietary: 19 g
• Energy: 338 kcal
• Protein: 86 kcal
• Fat: 2.76 kcal
• Carbs: 254 kcal

Lupins, mature seeds, raw

• Fiber, total dietary: 19 g
• Energy: 371 kcal
• Protein: 145 kcal
• Fat: 39 kcal
• Carbs: 161 kcal

Papad

• Fiber, total dietary: 19 g
• Energy: 371 kcal
• Protein: 102 kcal
• Fat: 13 kcal
• Carbs: 239 kcal

Mungo beans, mature seeds, raw

• Fiber, total dietary: 18 g
• Energy: 341 kcal
• Protein: 101 kcal
• Fat: 6.56 kcal
• Carbs: 236 kcal

Cereals ready-to-eat, POST Bran Flakes

• Fiber, total dietary: 18 g
• Energy: 328 kcal
• Protein: 40 kcal
• Fat: 8.4 kcal
• Carbs: 322 kcal

Baking chocolate, unsweetened, liquid

• Fiber, total dietary: 18 g
• Energy: 472 kcal
• Protein: 48 kcal
• Fat: 191 kcal
• Carbs: 145 kcal

Soybeans, mature seeds, roasted, salted

• Fiber, total dietary: 18 g
• Energy: 469 kcal
• Protein: 154 kcal
• Fat: 102 kcal
• Carbs: 121 kcal

Meat extender

• Fiber, total dietary: 18 g
• Energy: 311 kcal
• Protein: 167 kcal
• Fat: 12 kcal
• Carbs: 139 kcal

Soy flour, defatted

• Fiber, total dietary: 18 g
• Energy: 327 kcal
• Protein: 206 kcal
• Fat: 4.88 kcal
• Carbs: 136 kcal

Barley, hulled

• Fiber, total dietary: 17 g
• Energy: 354 kcal
• Protein: 50 kcal
• Fat: 9.2 kcal
• Carbs: 294 kcal

Corn, white, steamed (Navajo)

• Fiber, total dietary: 17 g
• Energy: 386 kcal
• Protein: 39 kcal
• Fat: 21 kcal
• Carbs: 301 kcal

Baking chocolate, unsweetened, squares

• Fiber, total dietary: 17 g
• Energy: 642 kcal
• Protein: 57 kcal
• Fat: 209 kcal
• Carbs: 114 kcal

Tomato powder

• Fiber, total dietary: 17 g
• Energy: 302 kcal
• Protein: 52 kcal
• Fat: 1.76 kcal
• Carbs: 299 kcal

Crackers, crispbread, rye

• Fiber, total dietary: 17 g
• Energy: 366 kcal
• Protein: 32 kcal
• Fat: 5.2 kcal
• Carbs: 329 kcal

Mung beans, mature seeds, raw

• Fiber, total dietary: 16 g
• Energy: 347 kcal
• Protein: 95 kcal
• Fat: 4.6 kcal
• Carbs: 250 kcal

Cookies, oatmeal, reduced fat

• Fiber, total dietary: 16 g
• Energy: 365 kcal
• Protein: 16 kcal
• Fat: 40 kcal
• Carbs: 258 kcal

Soy flour, low-fat

• Fiber, total dietary: 16 g
• Energy: 372 kcal
• Protein: 199 kcal
• Fat: 36 kcal
• Carbs: 123 kcal

Peanut flour, low fat

• Fiber, total dietary: 16 g
• Energy: 428 kcal
• Protein: 135 kcal
• Fat: 88 kcal
• Carbs: 125 kcal

Peanut flour, defatted

• Fiber, total dietary: 16 g
• Energy: 327 kcal
• Protein: 209 kcal
• Fat: 2.2 kcal
• Carbs: 139 kcal

Barley, pearled, raw

• Fiber, total dietary: 16 g
• Energy: 352 kcal
• Protein: 40 kcal
• Fat: 4.64 kcal
• Carbs: 311 kcal

Beans, black, mature seeds, raw

• Fiber, total dietary: 16 g
• Energy: 341 kcal
• Protein: 86 kcal
• Fat: 5.68 kcal
• Carbs: 249 kcal

Beans, black turtle, mature seeds, raw

• Fiber, total dietary: 16 g
• Energy: 339 kcal
• Protein: 85 kcal
• Fat: 3.6 kcal
• Carbs: 253 kcal

Oat bran, raw

• Fiber, total dietary: 15 g
• Energy: 246 kcal
• Protein: 69 kcal
• Fat: 28 kcal
• Carbs: 265 kcal

Beans, navy, mature seeds, raw

• Fiber, total dietary: 15 g
• Energy: 337 kcal
• Protein: 89 kcal
• Fat: 6 kcal
• Carbs: 243 kcal

Spices, onion powder

• Fiber, total dietary: 15 g
• Energy: 341 kcal
• Protein: 42 kcal
• Fat: 4.16 kcal
• Carbs: 316 kcal

Beans, white, mature seeds, raw

• Fiber, total dietary: 15 g
• Energy: 333 kcal
• Protein: 93 kcal
• Fat: 3.4 kcal
• Carbs: 241 kcal

Beans, kidney, red, mature seeds, raw

• Fiber, total dietary: 15 g
• Energy: 337 kcal
• Protein: 90 kcal
• Fat: 4.24 kcal
• Carbs: 245 kcal

Rye grain

• Fiber, total dietary: 15 g
• Energy: 338 kcal
• Protein: 41 kcal
• Fat: 6.52 kcal
• Carbs: 303 kcal

Snacks, popcorn, air-popped (Unsalted)

• Fiber, total dietary: 15 g
• Energy: 382 kcal
• Protein: 48 kcal
• Fat: 17 kcal
• Carbs: 312 kcal

Spices, pumpkin pie spice

• Fiber, total dietary: 15 g
• Energy: 342 kcal
• Protein: 23 kcal
• Fat: 50 kcal
• Carbs: 277 kcal

Spices, anise seed

• Fiber, total dietary: 15 g
• Energy: 337 kcal
• Protein: 70 kcal
• Fat: 64 kcal
• Carbs: 200 kcal

Triticale flour, whole-grain

• Fiber, total dietary: 15 g
• Energy: 338 kcal
• Protein: 53 kcal
• Fat: 7.24 kcal
• Carbs: 293 kcal

Snacks, popcorn, air-popped

• Fiber, total dietary: 15 g
• Energy: 387 kcal
• Protein: 52 kcal
• Fat: 18 kcal
• Carbs: 311 kcal

Snacks, popcorn, microwave, low fat

• Fiber, total dietary: 14 g
• Energy: 424 kcal
• Protein: 50 kcal
• Fat: 38 kcal
• Carbs: 288 kcal

Popcorn, microwave, low fat and sodium

• Fiber, total dietary: 14 g
• Energy: 429 kcal
• Protein: 50 kcal
• Fat: 38 kcal
• Carbs: 294 kcal

Rosemary, fresh

• Fiber, total dietary: 14 g
• Energy: 131 kcal
• Protein: 13 kcal
• Fat: 23 kcal
• Carbs: 83 kcal

Spices, ginger, ground

• Fiber, total dietary: 14 g
• Energy: 335 kcal
• Protein: 36 kcal
• Fat: 17 kcal
• Carbs: 286 kcal

Thyme, fresh

• Fiber, total dietary: 14 g
• Energy: 101 kcal
• Protein: 22 kcal
• Fat: 6.72 kcal
• Carbs: 98 kcal

Nuts, almonds, honey roasted, unblanched

• Fiber, total dietary: 14 g
• Energy: 594 kcal
• Protein: 73 kcal
• Fat: 200 kcal
• Carbs: 112 kcal

Snacks, popcorn, microwave, 94% fat free

• Fiber, total dietary: 14 g
• Energy: 402 kcal
• Protein: 43 kcal
• Fat: 24 kcal
• Carbs: 304 kcal

Wheat germ, crude

• Fiber, total dietary: 13 g
• Energy: 360 kcal
• Protein: 93 kcal
• Fat: 39 kcal
• Carbs: 207 kcal

Snacks, oriental mix, rice-based

• Fiber, total dietary: 13 g
• Energy: 506 kcal
• Protein: 69 kcal
• Fat: 102 kcal
• Carbs: 206 kcal

Wheat flour, whole-grain, soft wheat

• Fiber, total dietary: 13 g
• Energy: 332 kcal
• Protein: 38 kcal
• Fat: 7.8 kcal
• Carbs: 298 kcal

Wheat, soft white

• Fiber, total dietary: 13 g
• Energy: 340 kcal
• Protein: 43 kcal
• Fat: 7.96 kcal
• Carbs: 301 kcal

Beans, pink, mature seeds, raw

• Fiber, total dietary: 13 g
• Energy: 343 kcal
• Protein: 84 kcal
• Fat: 4.52 kcal
• Carbs: 257 kcal

Beans, adzuki, mature seeds, raw

• Fiber, total dietary: 13 g
• Energy: 329 kcal
• Protein: 79 kcal
• Fat: 2.12 kcal
• Carbs: 252 kcal

Nuts, almonds

• Fiber, total dietary: 13 g
• Energy: 579 kcal
• Protein: 85 kcal
• Fat: 200 kcal
• Carbs: 86 kcal

Wheat, soft red winter

• Fiber, total dietary: 13 g
• Energy: 331 kcal
• Protein: 41 kcal
• Fat: 6.24 kcal
• Carbs: 297 kcal

Wheat, hard white

• Fiber, total dietary: 12 g
• Energy: 342 kcal
• Protein: 45 kcal
• Fat: 6.84 kcal
• Carbs: 304 kcal

Wheat, hard red winter

• Fiber, total dietary: 12 g
• Energy: 327 kcal
• Protein: 50 kcal
• Fat: 6.16 kcal
• Carbs: 285 kcal

Wheat, hard red spring

• Fiber, total dietary: 12 g
• Energy: 329 kcal
• Protein: 62 kcal
• Fat: 7.68 kcal
• Carbs: 272 kcal

Spices, mustard seed, ground

• Fiber, total dietary: 12 g
• Energy: 508 kcal
• Protein: 104 kcal
• Fat: 145 kcal
• Carbs: 112 kcal

Bread, reduced-calorie, rye

• Fiber, total dietary: 12 g
• Energy: 203 kcal
• Protein: 36 kcal
• Fat: 12 kcal
• Carbs: 162 kcal

Bread, reduced-calorie, oat bran

• Fiber, total dietary: 12 g
• Energy: 201 kcal
• Protein: 32 kcal
• Fat: 13 kcal
• Carbs: 165 kcal

Rye flour, medium

• Fiber, total dietary: 12 g
• Energy: 349 kcal
• Protein: 44 kcal
• Fat: 6.08 kcal
• Carbs: 302 kcal

Spices, celery seed

• Fiber, total dietary: 12 g
• Energy: 392 kcal
• Protein: 72 kcal
• Fat: 101 kcal
• Carbs: 165 kcal

Crackers, matzo, whole-wheat

• Fiber, total dietary: 12 g
• Energy: 351 kcal
• Protein: 52 kcal
• Fat: 6 kcal
• Carbs: 316 kcal

Spices, poultry seasoning

• Fiber, total dietary: 11 g
• Energy: 307 kcal
• Protein: 38 kcal
• Fat: 30 kcal
• Carbs: 262 kcal

Bread, reduced-calorie, wheat

• Fiber, total dietary: 11 g
• Energy: 217 kcal
• Protein: 53 kcal
• Fat: 12 kcal
• Carbs: 170 kcal

Wheat, KAMUT khorasan, uncooked

• Fiber, total dietary: 11 g
• Energy: 337 kcal
• Protein: 58 kcal
• Fat: 8.52 kcal
• Carbs: 282 kcal

Grape leaves, raw

• Fiber, total dietary: 11 g
• Energy: 93 kcal
• Protein: 22 kcal
• Fat: 8.48 kcal
• Carbs: 69 kcal

Yardlong beans, mature seeds, raw

• Fiber, total dietary: 11 g
• Energy: 347 kcal
• Protein: 97 kcal
• Fat: 5.24 kcal
• Carbs: 248 kcal

Nuts, hazelnuts or filberts, blanched

• Fiber, total dietary: 11 g
• Energy: 629 kcal
• Protein: 55 kcal
• Fat: 245 kcal
• Carbs: 68 kcal

Crackers, whole-wheat, reduced fat

• Fiber, total dietary: 11 g
• Energy: 416 kcal
• Protein: 45 kcal
• Fat: 30 kcal
• Carbs: 302 kcal

Chocolate, dark, 70-85% cacao solids

• Fiber, total dietary: 11 g
• Energy: 598 kcal
• Protein: 31 kcal
• Fat: 171 kcal
• Carbs: 184 kcal

Chickpea flour (besan)

• Fiber, total dietary: 11 g
• Energy: 387 kcal
• Protein: 90 kcal
• Fat: 27 kcal
• Carbs: 231 kcal

Lentils, pink or red, raw

• Fiber, total dietary: 11 g
• Energy: 358 kcal
• Protein: 96 kcal
• Fat: 8.68 kcal
• Carbs: 252 kcal

Nuts, almonds, whole, raw

• Fiber, total dietary: 11 g
• Energy: 626 kcal
• Protein: 86 kcal
• Fat: 204 kcal
• Carbs: 80 kcal

Lentils, raw

• Fiber, total dietary: 11 g
• Energy: 352 kcal
• Protein: 99 kcal
• Fat: 4.24 kcal
• Carbs: 253 kcal

Spelt, uncooked

• Fiber, total dietary: 11 g
• Energy: 338 kcal
• Protein: 58 kcal
• Fat: 9.72 kcal
• Carbs: 281 kcal

Cowpeas, catjang, mature seeds, raw

• Fiber, total dietary: 11 g
• Energy: 343 kcal
• Protein: 95 kcal
• Fat: 8.28 kcal
• Carbs: 239 kcal

Cereals ready-to-eat, RALSTON TASTEEOS

• Fiber, total dietary: 11 g
• Energy: 395 kcal
• Protein: 43 kcal
• Fat: 21 kcal
• Carbs: 304 kcal

Lemon peel, raw

• Fiber, total dietary: 11 g
• Energy: 47 kcal
• Protein: 6 kcal
• Fat: 1.2 kcal
• Carbs: 64 kcal

Orange peel, raw

• Fiber, total dietary: 11 g
• Energy: 97 kcal
• Protein: 6 kcal
• Fat: 0.8 kcal
• Carbs: 100 kcal

Nuts, pistachio nuts, raw

• Fiber, total dietary: 11 g
• Energy: 560 kcal
• Protein: 81 kcal
• Fat: 181 kcal
• Carbs: 109 kcal

Agave, cooked (Southwest)

• Fiber, total dietary: 11 g
• Energy: 135 kcal
• Protein: 3.96 kcal
• Fat: 1.16 kcal
• Carbs: 128 kcal

Spices, cumin seed

• Fiber, total dietary: 11 g
• Energy: 375 kcal
• Protein: 71 kcal
• Fat: 89 kcal
• Carbs: 177 kcal

Crackers, whole-wheat, low salt

• Fiber, total dietary: 11 g
• Energy: 443 kcal
• Protein: 35 kcal
• Fat: 69 kcal
• Carbs: 274 kcal

Cornmeal, white (Navajo)

• Fiber, total dietary: 10 g
• Energy: 398 kcal
• Protein: 44 kcal
• Fat: 20 kcal
• Carbs: 309 kcal

Passion-fruit, (granadilla), purple, raw

• Fiber, total dietary: 10 g
• Energy: 97 kcal
• Protein: 8.8 kcal
• Fat: 2.8 kcal
• Carbs: 94 kcal

Crackers, whole-wheat

• Fiber, total dietary: 10 g
• Energy: 427 kcal
• Protein: 42 kcal
• Fat: 57 kcal
• Carbs: 278 kcal

Bacon bits, meatless

• Fiber, total dietary: 10 g
• Energy: 476 kcal
• Protein: 128 kcal
• Fat: 104 kcal
• Carbs: 114 kcal

Barley flour or meal

• Fiber, total dietary: 10 g
• Energy: 345 kcal
• Protein: 42 kcal
• Fat: 6.4 kcal
• Carbs: 298 kcal

Buckwheat

• Fiber, total dietary: 10 g
• Energy: 343 kcal
• Protein: 53 kcal
• Fat: 14 kcal
• Carbs: 286 kcal

Buckwheat flour, whole-groat

• Fiber, total dietary: 10 g
• Energy: 335 kcal
• Protein: 50 kcal
• Fat: 12 kcal
• Carbs: 282 kcal

Grape leaves, canned

• Fiber, total dietary: 9.9 g
• Energy: 69 kcal
• Protein: 17 kcal
• Fat: 7.88 kcal
• Carbs: 47 kcal

Nuts, almonds, blanched

• Fiber, total dietary: 9.9 g
• Energy: 590 kcal
• Protein: 86 kcal
• Fat: 210 kcal
• Carbs: 75 kcal

Snacks, popcorn, cheese-flavor

• Fiber, total dietary: 9.9 g
• Energy: 526 kcal
• Protein: 37 kcal
• Fat: 133 kcal
• Carbs: 206 kcal

Bananas, dehydrated, or banana powder

• Fiber, total dietary: 9.9 g
• Energy: 346 kcal
• Protein: 16 kcal
• Fat: 7.24 kcal
• Carbs: 353 kcal

Almond butter, creamy

• Fiber, total dietary: 9.72 g
• Energy: 645 kcal
• Protein: 83 kcal
• Fat: 212 kcal
• Carbs: 85 kcal

Nuts, hazelnuts or filberts

• Fiber, total dietary: 9.7 g
• Energy: 628 kcal
• Protein: 60 kcal
• Fat: 243 kcal
• Carbs: 67 kcal

Soy flour, full-fat, roasted

• Fiber, total dietary: 9.7 g
• Energy: 439 kcal
• Protein: 152 kcal
• Fat: 87 kcal
• Carbs: 122 kcal

Bread, reduced-calorie, white

• Fiber, total dietary: 9.7 g
• Energy: 207 kcal
• Protein: 35 kcal
• Fat: 10 kcal
• Carbs: 177 kcal

Crackers, toast thins, low sodium

• Fiber, total dietary: 9.7 g
• Energy: 442 kcal
• Protein: 26 kcal
• Fat: 65 kcal
• Carbs: 271 kcal

Nuts, pecans

• Fiber, total dietary: 9.6 g
• Energy: 691 kcal
• Protein: 37 kcal
• Fat: 288 kcal
• Carbs: 55 kcal

Soy flour, full-fat, raw

• Fiber, total dietary: 9.6 g
• Energy: 434 kcal
• Protein: 151 kcal
• Fat: 83 kcal
• Carbs: 128 kcal

Peanuts, spanish, raw

• Fiber, total dietary: 9.5 g
• Energy: 570 kcal
• Protein: 105 kcal
• Fat: 198 kcal
• Carbs: 63 kcal

Cornmeal, yellow (Navajo)

• Fiber, total dietary: 9.4 g
• Energy: 384 kcal
• Protein: 39 kcal
• Fat: 24 kcal
• Carbs: 292 kcal

Nuts, ginkgo nuts, canned

• Fiber, total dietary: 9.3 g
• Energy: 111 kcal
• Protein: 9.16 kcal
• Fat: 6.48 kcal
• Carbs: 88 kcal

Soybeans, mature seeds, raw

• Fiber, total dietary: 9.3 g
• Energy: 446 kcal
• Protein: 146 kcal
• Fat: 80 kcal
• Carbs: 121 kcal

Bread, white wheat

• Fiber, total dietary: 9.2 g
• Energy: 238 kcal
• Protein: 43 kcal
• Fat: 8.6 kcal
• Carbs: 176 kcal

Onions, dehydrated flakes

• Fiber, total dietary: 9.2 g
• Energy: 349 kcal
• Protein: 36 kcal
• Fat: 1.84 kcal
• Carbs: 333 kcal

Cereals ready-to-eat, ALPEN

• Fiber, total dietary: 9.1 g
• Energy: 352 kcal
• Protein: 45 kcal
• Fat: 13 kcal
• Carbs: 303 kcal

Spices, garlic powder

• Fiber, total dietary: 9 g
• Energy: 331 kcal
• Protein: 66 kcal
• Fat: 2.92 kcal
• Carbs: 291 kcal

Nuts, coconut meat, raw

• Fiber, total dietary: 9 g
• Energy: 354 kcal
• Protein: 13 kcal
• Fat: 134 kcal
• Carbs: 61 kcal

Cereals ready-to-eat, granola, homemade

• Fiber, total dietary: 8.9 g
• Energy: 489 kcal
• Protein: 55 kcal
• Fat: 97 kcal
• Carbs: 216 kcal

Peanuts, spanish, oil-roasted, with salt

• Fiber, total dietary: 8.9 g
• Energy: 579 kcal
• Protein: 112 kcal
• Fat: 196 kcal
• Carbs: 70 kcal

Snacks, sweet potato chips, unsalted

• Fiber, total dietary: 8.8 g
• Energy: 532 kcal
• Protein: 12 kcal
• Fat: 129 kcal
• Carbs: 227 kcal

Peanuts, valencia, raw

• Fiber, total dietary: 8.7 g
• Energy: 570 kcal
• Protein: 100 kcal
• Fat: 190 kcal
• Carbs: 84 kcal

Cornmeal, blue (Navajo)

• Fiber, total dietary: 8.7 g
• Energy: 398 kcal
• Protein: 42 kcal
• Fat: 22 kcal
• Carbs: 308 kcal

Nuts, macadamia nuts, raw

• Fiber, total dietary: 8.6 g
• Energy: 718 kcal
• Protein: 32 kcal
• Fat: 303 kcal
• Carbs: 55 kcal

Millet, raw

• Fiber, total dietary: 8.5 g
• Energy: 378 kcal
• Protein: 44 kcal
• Fat: 17 kcal
• Carbs: 291 kcal

Peanuts, virginia, raw

• Fiber, total dietary: 8.5 g
• Energy: 563 kcal
• Protein: 101 kcal
• Fat: 195 kcal
• Carbs: 66 kcal

Peanuts, all types, raw

• Fiber, total dietary: 8.5 g
• Energy: 567 kcal
• Protein: 103 kcal
• Fat: 197 kcal
• Carbs: 65 kcal

Cereals ready-to-eat, FAMILIA

• Fiber, total dietary: 8.5 g
• Energy: 388 kcal
• Protein: 38 kcal
• Fat: 25 kcal
• Carbs: 295 kcal

Snacks, cornnuts, barbecue-flavor

• Fiber, total dietary: 8.4 g
• Energy: 436 kcal
• Protein: 36 kcal
• Fat: 57 kcal
• Carbs: 287 kcal

Sesame butter, creamy

• Fiber, total dietary: 8.37 g
• Energy: 697 kcal
• Protein: 79 kcal
• Fat: 250 kcal
• Carbs: 57 kcal

Clif Z bar

• Fiber, total dietary: 8.3 g
• Energy: 416 kcal
• Protein: 22 kcal
• Fat: 39 kcal
• Carbs: 299 kcal

Pumpkin pie mix, canned

• Fiber, total dietary: 8.3 g
• Energy: 104 kcal
• Protein: 4.36 kcal
• Fat: 0.52 kcal
• Carbs: 106 kcal

ON THE BORDER, refried beans

• Fiber, total dietary: 8.2 g
• Energy: 144 kcal
• Protein: 29 kcal
• Fat: 20 kcal
• Carbs: 70 kcal

Nuts, chestnuts, european, raw, unpeeled

• Fiber, total dietary: 8.1 g
• Energy: 213 kcal
• Protein: 9.68 kcal
• Fat: 9.04 kcal
• Carbs: 182 kcal

Teff, uncooked

• Fiber, total dietary: 8 g
• Energy: 367 kcal
• Protein: 53 kcal
• Fat: 9.52 kcal
• Carbs: 293 kcal

Rye flour, light

• Fiber, total dietary: 8 g
• Energy: 357 kcal
• Protein: 39 kcal
• Fat: 5.32 kcal
• Carbs: 307 kcal

Peppermint, fresh

• Fiber, total dietary: 8 g
• Energy: 70 kcal
• Protein: 15 kcal
• Fat: 3.76 kcal
• Carbs: 60 kcal

Dates, deglet noor

• Fiber, total dietary: 8 g
• Energy: 282 kcal
• Protein: 9.8 kcal
• Fat: 1.56 kcal
• Carbs: 300 kcal

Restaurant, Mexican, refried beans

• Fiber, total dietary: 8 g
• Energy: 156 kcal
• Protein: 28 kcal
• Fat: 27 kcal
• Carbs: 67 kcal

Chocolate, dark, 60-69% cacao solids

• Fiber, total dietary: 8 g
• Energy: 579 kcal
• Protein: 24 kcal
• Fat: 153 kcal
• Carbs: 210 kcal

Peanut butter, chunk style, with salt

• Fiber, total dietary: 8 g
• Energy: 589 kcal
• Protein: 96 kcal
• Fat: 200 kcal
• Carbs: 86 kcal

Peanut butter, chunk style, without salt

• Fiber, total dietary: 8 g
• Energy: 589 kcal
• Protein: 96 kcal
• Fat: 200 kcal
• Carbs: 86 kcal

Snack, Mixed Berry Bar

• Fiber, total dietary: 7.9 g
• Energy: 383 kcal
• Protein: 53 kcal
• Fat: 42 kcal
• Carbs: 235 kcal

Potatoes, baked, skin, without salt

• Fiber, total dietary: 7.9 g
• Energy: 198 kcal
• Protein: 17 kcal
• Fat: 0.4 kcal
• Carbs: 184 kcal

Potatoes, baked, skin only, with salt

• Fiber, total dietary: 7.9 g
• Energy: 198 kcal
• Protein: 17 kcal
• Fat: 0.4 kcal
• Carbs: 184 kcal

Peanut spread, reduced sugar

• Fiber, total dietary: 7.8 g
• Energy: 650 kcal
• Protein: 99 kcal
• Fat: 220 kcal
• Carbs: 57 kcal

Snacks, banana chips

• Fiber, total dietary: 7.7 g
• Energy: 519 kcal
• Protein: 9.2 kcal
• Fat: 134 kcal
• Carbs: 234 kcal

Candies, sesame crunch

• Fiber, total dietary: 7.7 g
• Energy: 516 kcal
• Protein: 46 kcal
• Fat: 133 kcal
• Carbs: 201 kcal

Beans, fava, in pod, raw

• Fiber, total dietary: 7.5 g
• Energy: 88 kcal
• Protein: 32 kcal
• Fat: 2.92 kcal
• Carbs: 71 kcal

Nance, frozen, unsweetened

• Fiber, total dietary: 7.5 g
• Energy: 73 kcal
• Protein: 2.64 kcal
• Fat: 4.64 kcal
• Carbs: 68 kcal

Rolls, dinner, whole-wheat

• Fiber, total dietary: 7.5 g
• Energy: 266 kcal
• Protein: 35 kcal
• Fat: 19 kcal
• Carbs: 204 kcal

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

• Fiber, total dietary: 7.5 g
• Energy: 403 kcal
• Protein: 38 kcal
• Fat: 44 kcal
• Carbs: 267 kcal

Taco shells, baked, without added salt

• Fiber, total dietary: 7.5 g
• Energy: 468 kcal
• Protein: 29 kcal
• Fat: 90 kcal
• Carbs: 250 kcal

Snacks, potato chips, fat free, salted

• Fiber, total dietary: 7.5 g
• Energy: 379 kcal
• Protein: 39 kcal
• Fat: 2.4 kcal
• Carbs: 335 kcal

Crackers, melba toast, wheat

• Fiber, total dietary: 7.4 g
• Energy: 374 kcal
• Protein: 52 kcal
• Fat: 9.2 kcal
• Carbs: 306 kcal

Snacks, CLIF BAR, mixed flavors

• Fiber, total dietary: 7.4 g
• Energy: 346 kcal
• Protein: 59 kcal
• Fat: 24 kcal
• Carbs: 262 kcal

Corn grain, yellow

• Fiber, total dietary: 7.3 g
• Energy: 365 kcal
• Protein: 38 kcal
• Fat: 19 kcal
• Carbs: 297 kcal

Cornmeal, whole-grain, white

• Fiber, total dietary: 7.3 g
• Energy: 362 kcal
• Protein: 32 kcal
• Fat: 14 kcal
• Carbs: 308 kcal

Cornmeal, whole-grain, yellow

• Fiber, total dietary: 7.3 g
• Energy: 362 kcal
• Protein: 32 kcal
• Fat: 14 kcal
• Carbs: 308 kcal

Corn flour, whole-grain, white

• Fiber, total dietary: 7.3 g
• Energy: 361 kcal
• Protein: 28 kcal
• Fat: 15 kcal
• Carbs: 307 kcal

Corn flour, whole-grain, yellow

• Fiber, total dietary: 7.3 g
• Energy: 361 kcal
• Protein: 28 kcal
• Fat: 15 kcal
• Carbs: 307 kcal

Formulated Bar, SOUTH BEACH protein bar

• Fiber, total dietary: 7.3 g
• Energy: 412 kcal
• Protein: 121 kcal
• Fat: 61 kcal
• Carbs: 154 kcal

Snacks, taro chips

• Fiber, total dietary: 7.2 g
• Energy: 498 kcal
• Protein: 9.2 kcal
• Fat: 100 kcal
• Carbs: 272 kcal

Barley malt flour

• Fiber, total dietary: 7.1 g
• Energy: 361 kcal
• Protein: 41 kcal
• Fat: 7.36 kcal
• Carbs: 313 kcal

Crackers, water biscuits

• Fiber, total dietary: 7.1 g
• Energy: 384 kcal
• Protein: 29 kcal
• Fat: 29 kcal
• Carbs: 291 kcal

Cereals ready-to-eat, POST, ALPHA-BITS

• Fiber, total dietary: 7.1 g
• Energy: 389 kcal
• Protein: 40 kcal
• Fat: 18 kcal
• Carbs: 321 kcal

Quinoa, uncooked

• Fiber, total dietary: 7 g
• Energy: 368 kcal
• Protein: 56 kcal
• Fat: 24 kcal
• Carbs: 257 kcal

Elderberries, raw

• Fiber, total dietary: 7 g
• Energy: 73 kcal
• Protein: 2.64 kcal
• Fat: 2 kcal
• Carbs: 74 kcal

Chocolate, dark, 45- 59% cacao solids

• Fiber, total dietary: 7 g
• Energy: 546 kcal
• Protein: 20 kcal
• Fat: 125 kcal
• Carbs: 245 kcal

Crackers, wheat, regular

• Fiber, total dietary: 6.9 g
• Energy: 455 kcal
• Protein: 29 kcal
• Fat: 66 kcal
• Carbs: 283 kcal

Snacks, KRAFT, CORNNUTS, plain

• Fiber, total dietary: 6.9 g
• Energy: 446 kcal
• Protein: 34 kcal
• Fat: 63 kcal
• Carbs: 287 kcal

Beans, baked, canned, with franks

• Fiber, total dietary: 6.9 g
• Energy: 142 kcal
• Protein: 27 kcal
• Fat: 26 kcal
• Carbs: 62 kcal

Burrito, beef and bean, microwaved

• Fiber, total dietary: 6.9 g
• Energy: 298 kcal
• Protein: 35 kcal
• Fat: 48 kcal
• Carbs: 156 kcal

Raisins, seeded

• Fiber, total dietary: 6.8 g
• Energy: 296 kcal
• Protein: 10 kcal
• Fat: 2.16 kcal
• Carbs: 314 kcal

Spearmint, fresh

• Fiber, total dietary: 6.8 g
• Energy: 44 kcal
• Protein: 13 kcal
• Fat: 2.92 kcal
• Carbs: 34 kcal

Avocados, raw, California

• Fiber, total dietary: 6.8 g
• Energy: 167 kcal
• Protein: 7.84 kcal
• Fat: 62 kcal
• Carbs: 35 kcal

Soup, black bean, canned, condensed

• Fiber, total dietary: 6.8 g
• Energy: 91 kcal
• Protein: 19 kcal
• Fat: 5.28 kcal
• Carbs: 62 kcal

Sorghum grain

• Fiber, total dietary: 6.7 g
• Energy: 329 kcal
• Protein: 42 kcal
• Fat: 14 kcal
• Carbs: 288 kcal

Dates, medjool

• Fiber, total dietary: 6.7 g
• Energy: 277 kcal
• Protein: 7.24 kcal
• Fat: 0.6 kcal
• Carbs: 300 kcal

Taco shells, baked

• Fiber, total dietary: 6.7 g
• Energy: 476 kcal
• Protein: 26 kcal
• Fat: 87 kcal
• Carbs: 254 kcal

Nuts, walnuts, english

• Fiber, total dietary: 6.7 g
• Energy: 654 kcal
• Protein: 61 kcal
• Fat: 261 kcal
• Carbs: 55 kcal

Amaranth grain, uncooked

• Fiber, total dietary: 6.7 g
• Energy: 371 kcal
• Protein: 54 kcal
• Fat: 28 kcal
• Carbs: 261 kcal

Noodles, chinese, chow mein

• Fiber, total dietary: 6.7 g
• Energy: 471 kcal
• Protein: 44 kcal
• Fat: 85 kcal
• Carbs: 255 kcal

Muffins, English, whole-wheat

• Fiber, total dietary: 6.7 g
• Energy: 203 kcal
• Protein: 35 kcal
• Fat: 8.4 kcal
• Carbs: 162 kcal

Beverages, Protein powder soy based

• Fiber, total dietary: 6.7 g
• Energy: 388 kcal
• Protein: 222 kcal
• Fat: 22 kcal
• Carbs: 116 kcal

Avocados, raw, all commercial varieties

• Fiber, total dietary: 6.7 g
• Energy: 160 kcal
• Protein: 8 kcal
• Fat: 59 kcal
• Carbs: 34 kcal

Agave, raw (Southwest)

• Fiber, total dietary: 6.6 g
• Energy: 68 kcal
• Protein: 2.08 kcal
• Fat: 0.6 kcal
• Carbs: 65 kcal

Sorghum flour, whole-grain

• Fiber, total dietary: 6.6 g
• Energy: 359 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 307 kcal

Peanut butter, reduced sodium

• Fiber, total dietary: 6.6 g
• Energy: 590 kcal
• Protein: 96 kcal
• Fat: 200 kcal
• Carbs: 87 kcal

Kumquats, raw

• Fiber, total dietary: 6.5 g
• Energy: 71 kcal
• Protein: 7.52 kcal
• Fat: 3.44 kcal
• Carbs: 64 kcal

Raspberries, raw

• Fiber, total dietary: 6.5 g
• Energy: 52 kcal
• Protein: 4.8 kcal
• Fat: 2.6 kcal
• Carbs: 48 kcal

Bread, pumpernickel

• Fiber, total dietary: 6.5 g
• Energy: 250 kcal
• Protein: 35 kcal
• Fat: 12 kcal
• Carbs: 190 kcal

Yeast extract spread

• Fiber, total dietary: 6.5 g
• Energy: 185 kcal
• Protein: 96 kcal
• Fat: 3.6 kcal
• Carbs: 82 kcal

Oat flour, partially debranned

• Fiber, total dietary: 6.5 g
• Energy: 404 kcal
• Protein: 59 kcal
• Fat: 36 kcal
• Carbs: 263 kcal

Feijoa, raw

• Fiber, total dietary: 6.4 g
• Energy: 61 kcal
• Protein: 2.84 kcal
• Fat: 1.68 kcal
• Carbs: 61 kcal

Bread, rye, toasted

• Fiber, total dietary: 6.4 g
• Energy: 284 kcal
• Protein: 38 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Crackers, cheese, whole grain

• Fiber, total dietary: 6.4 g
• Energy: 412 kcal
• Protein: 38 kcal
• Fat: 64 kcal
• Carbs: 229 kcal

Peanut butter, creamy

• Fiber, total dietary: 6.32 g
• Energy: 632 kcal
• Protein: 96 kcal
• Fat: 198 kcal
• Carbs: 91 kcal

Bread, potato

• Fiber, total dietary: 6.3 g
• Energy: 266 kcal
• Protein: 50 kcal
• Fat: 13 kcal
• Carbs: 188 kcal

Crackers, melba toast, plain

• Fiber, total dietary: 6.3 g
• Energy: 390 kcal
• Protein: 48 kcal
• Fat: 13 kcal
• Carbs: 306 kcal

Tortillas, ready-to-bake or -fry, corn

• Fiber, total dietary: 6.3 g
• Energy: 218 kcal
• Protein: 23 kcal
• Fat: 11 kcal
• Carbs: 179 kcal

Wild rice, raw

• Fiber, total dietary: 6.2 g
• Energy: 357 kcal
• Protein: 59 kcal
• Fat: 4.32 kcal
• Carbs: 300 kcal

Bagels, multigrain

• Fiber, total dietary: 6.2 g
• Energy: 241 kcal
• Protein: 40 kcal
• Fat: 4.96 kcal
• Carbs: 190 kcal

Candies, milk chocolate, with almonds

• Fiber, total dietary: 6.2 g
• Energy: 526 kcal
• Protein: 36 kcal
• Fat: 138 kcal
• Carbs: 214 kcal

Wasabi

• Fiber, total dietary: 6.1 g
• Energy: 292 kcal
• Protein: 8.92 kcal
• Fat: 44 kcal
• Carbs: 185 kcal

Vegetarian fillets

• Fiber, total dietary: 6.1 g
• Energy: 290 kcal
• Protein: 92 kcal
• Fat: 72 kcal
• Carbs: 36 kcal

Bread, pita, whole-wheat

• Fiber, total dietary: 6.1 g
• Energy: 262 kcal
• Protein: 39 kcal
• Fat: 6.84 kcal
• Carbs: 224 kcal

Peanut butter with omega-3, creamy

• Fiber, total dietary: 6.1 g
• Energy: 608 kcal
• Protein: 98 kcal
• Fat: 217 kcal
• Carbs: 68 kcal

Potato chips, without salt, reduced fat

• Fiber, total dietary: 6.1 g
• Energy: 487 kcal
• Protein: 28 kcal
• Fat: 83 kcal
• Carbs: 271 kcal

Rolls, hamburger or hot dog, whole wheat

• Fiber, total dietary: 6.1 g
• Energy: 269 kcal
• Protein: 50 kcal
• Fat: 18 kcal
• Carbs: 180 kcal

Seeds, breadfruit seeds, roasted

• Fiber, total dietary: 6 g
• Energy: 207 kcal
• Protein: 25 kcal
• Fat: 11 kcal
• Carbs: 160 kcal

Plums, wild (Northern Plains Indians)

• Fiber, total dietary: 6 g
• Energy: 91 kcal
• Protein: 1.72 kcal
• Fat: 0.68 kcal
• Carbs: 88 kcal

Bread, whole-wheat, prepared from recipe

• Fiber, total dietary: 6 g
• Energy: 278 kcal
• Protein: 34 kcal
• Fat: 22 kcal
• Carbs: 206 kcal

Potato flour

• Fiber, total dietary: 5.9 g
• Energy: 357 kcal
• Protein: 28 kcal
• Fat: 1.36 kcal
• Carbs: 332 kcal

Candies, semisweet chocolate

• Fiber, total dietary: 5.9 g
• Energy: 480 kcal
• Protein: 17 kcal
• Fat: 120 kcal
• Carbs: 256 kcal

Snacks, potato chips, reduced fat

• Fiber, total dietary: 5.9 g
• Energy: 471 kcal
• Protein: 28 kcal
• Fat: 83 kcal
• Carbs: 268 kcal

Soup, bean with pork, canned, condensed

• Fiber, total dietary: 5.9 g
• Energy: 129 kcal
• Protein: 24 kcal
• Fat: 18 kcal
• Carbs: 68 kcal

Bread, rye

• Fiber, total dietary: 5.8 g
• Energy: 259 kcal
• Protein: 34 kcal
• Fat: 13 kcal
• Carbs: 193 kcal

Tostada shells, corn

• Fiber, total dietary: 5.8 g
• Energy: 474 kcal
• Protein: 25 kcal
• Fat: 94 kcal
• Carbs: 258 kcal

Nuts, pecans, halves, raw

• Fiber, total dietary: 5.79 g
• Energy: 750 kcal
• Protein: 40 kcal
• Fat: 293 kcal
• Carbs: 51 kcal

Peas, green, raw

• Fiber, total dietary: 5.7 g
• Energy: 81 kcal
• Protein: 22 kcal
• Fat: 1.6 kcal
• Carbs: 58 kcal

Bread, wheat, sprouted, toasted

• Fiber, total dietary: 5.7 g
• Energy: 205 kcal
• Protein: 57 kcal
• Fat: 0 kcal
• Carbs: 147 kcal

Formulated bar, POWER BAR, chocolate

• Fiber, total dietary: 5.7 g
• Energy: 363 kcal
• Protein: 57 kcal
• Fat: 12 kcal
• Carbs: 279 kcal

Snacks, granola bites, mixed flavors

• Fiber, total dietary: 5.7 g
• Energy: 451 kcal
• Protein: 29 kcal
• Fat: 70 kcal
• Carbs: 265 kcal

Snacks, shrimp cracker

• Fiber, total dietary: 5.6 g
• Energy: 426 kcal
• Protein: 29 kcal
• Fat: 71 kcal
• Carbs: 236 kcal

Avocados, raw, Florida

• Fiber, total dietary: 5.6 g
• Energy: 120 kcal
• Protein: 8.92 kcal
• Fat: 40 kcal
• Carbs: 31 kcal

Hummus, commercial

• Fiber, total dietary: 5.5 g
• Energy: 237 kcal
• Protein: 31 kcal
• Fat: 71 kcal
• Carbs: 60 kcal

Bread, cracked-wheat

• Fiber, total dietary: 5.5 g
• Energy: 260 kcal
• Protein: 35 kcal
• Fat: 16 kcal
• Carbs: 198 kcal

Candies, sweet chocolate

• Fiber, total dietary: 5.5 g
• Energy: 507 kcal
• Protein: 16 kcal
• Fat: 137 kcal
• Carbs: 242 kcal

Seeds, sesame butter, paste

• Fiber, total dietary: 5.5 g
• Energy: 586 kcal
• Protein: 72 kcal
• Fat: 203 kcal
• Carbs: 96 kcal

Beans, baked, home prepared

• Fiber, total dietary: 5.5 g
• Energy: 155 kcal
• Protein: 22 kcal
• Fat: 21 kcal
• Carbs: 87 kcal

Beans, baked, canned, with pork

• Fiber, total dietary: 5.5 g
• Energy: 106 kcal
• Protein: 21 kcal
• Fat: 6.2 kcal
• Carbs: 80 kcal

Beans, baked, canned, no salt added

• Fiber, total dietary: 5.5 g
• Energy: 105 kcal
• Protein: 19 kcal
• Fat: 1.6 kcal
• Carbs: 82 kcal

Beans, pinto, canned, drained solids

• Fiber, total dietary: 5.5 g
• Energy: 114 kcal
• Protein: 28 kcal
• Fat: 3.6 kcal
• Carbs: 81 kcal

Hummus, commercial

• Fiber, total dietary: 5.4 g
• Energy: 243 kcal
• Protein: 29 kcal
• Fat: 68 kcal
• Carbs: 60 kcal

Miso

• Fiber, total dietary: 5.4 g
• Energy: 198 kcal
• Protein: 51 kcal
• Fat: 24 kcal
• Carbs: 101 kcal

Natto

• Fiber, total dietary: 5.4 g
• Energy: 211 kcal
• Protein: 78 kcal
• Fat: 44 kcal
• Carbs: 51 kcal

Sapote, mamey, raw

• Fiber, total dietary: 5.4 g
• Energy: 124 kcal
• Protein: 5.8 kcal
• Fat: 1.84 kcal
• Carbs: 128 kcal

Guavas, common, raw

• Fiber, total dietary: 5.4 g
• Energy: 68 kcal
• Protein: 10 kcal
• Fat: 3.8 kcal
• Carbs: 57 kcal

Rolls, pumpernickel

• Fiber, total dietary: 5.4 g
• Energy: 276 kcal
• Protein: 43 kcal
• Fat: 11 kcal
• Carbs: 207 kcal

Guavas, strawberry, raw

• Fiber, total dietary: 5.4 g
• Energy: 69 kcal
• Protein: 2.32 kcal
• Fat: 2.4 kcal
• Carbs: 69 kcal

Chocolate-flavored hazelnut spread

• Fiber, total dietary: 5.4 g
• Energy: 539 kcal
• Protein: 22 kcal
• Fat: 119 kcal
• Carbs: 249 kcal

Artichokes, (globe or french), raw

• Fiber, total dietary: 5.4 g
• Energy: 47 kcal
• Protein: 13 kcal
• Fat: 0.6 kcal
• Carbs: 42 kcal

Sapodilla, raw

• Fiber, total dietary: 5.3 g
• Energy: 83 kcal
• Protein: 1.76 kcal
• Fat: 4.4 kcal
• Carbs: 80 kcal

Blackberries, raw

• Fiber, total dietary: 5.3 g
• Energy: 43 kcal
• Protein: 5.56 kcal
• Fat: 1.96 kcal
• Carbs: 38 kcal

Loganberries, frozen

• Fiber, total dietary: 5.3 g
• Energy: 55 kcal
• Protein: 6.08 kcal
• Fat: 1.24 kcal
• Carbs: 52 kcal

Bread, wheat, sprouted

• Fiber, total dietary: 5.3 g
• Energy: 188 kcal
• Protein: 53 kcal
• Fat: 0 kcal
• Carbs: 136 kcal

Sweet potato leaves, raw

• Fiber, total dietary: 5.3 g
• Energy: 42 kcal
• Protein: 9.96 kcal
• Fat: 2.04 kcal
• Carbs: 35 kcal

Bread, rice bran, toasted

• Fiber, total dietary: 5.3 g
• Energy: 264 kcal
• Protein: 39 kcal
• Fat: 20 kcal
• Carbs: 189 kcal

Snacks, granola bars, hard, plain

• Fiber, total dietary: 5.3 g
• Energy: 471 kcal
• Protein: 40 kcal
• Fat: 79 kcal
• Carbs: 258 kcal

Boysenberries, frozen, unsweetened

• Fiber, total dietary: 5.3 g
• Energy: 50 kcal
• Protein: 4.4 kcal
• Fat: 1.04 kcal
• Carbs: 49 kcal

Snacks, tortilla chips, taco-flavor

• Fiber, total dietary: 5.3 g
• Energy: 480 kcal
• Protein: 32 kcal
• Fat: 97 kcal
• Carbs: 252 kcal

Nuts, walnuts, English, halves, raw

• Fiber, total dietary: 5.21 g
• Energy: 730 kcal
• Protein: 58 kcal
• Fat: 279 kcal
• Carbs: 44 kcal

Edamame, frozen, prepared

• Fiber, total dietary: 5.2 g
• Energy: 121 kcal
• Protein: 48 kcal
• Fat: 21 kcal
• Carbs: 36 kcal

Seeds, breadfruit seeds, raw

• Fiber, total dietary: 5.2 g
• Energy: 191 kcal
• Protein: 30 kcal
• Fat: 22 kcal
• Carbs: 117 kcal

Peanut butter, smooth, reduced fat

• Fiber, total dietary: 5.2 g
• Energy: 520 kcal
• Protein: 104 kcal
• Fat: 136 kcal
• Carbs: 143 kcal

Snacks, potato chips, cheese-flavor

• Fiber, total dietary: 5.2 g
• Energy: 496 kcal
• Protein: 34 kcal
• Fat: 109 kcal
• Carbs: 231 kcal

Tamarinds, raw

• Fiber, total dietary: 5.1 g
• Energy: 239 kcal
• Protein: 11 kcal
• Fat: 2.4 kcal
• Carbs: 250 kcal

Croutons, plain

• Fiber, total dietary: 5.1 g
• Energy: 407 kcal
• Protein: 48 kcal
• Fat: 26 kcal
• Carbs: 294 kcal

Taro, cooked, with salt

• Fiber, total dietary: 5.1 g
• Energy: 142 kcal
• Protein: 2.08 kcal
• Fat: 0.44 kcal
• Carbs: 138 kcal

Cookies, coconut macaroon

• Fiber, total dietary: 5.1 g
• Energy: 460 kcal
• Protein: 12 kcal
• Fat: 90 kcal
• Carbs: 245 kcal

Taro, cooked, without salt

• Fiber, total dietary: 5.1 g
• Energy: 142 kcal
• Protein: 2.08 kcal
• Fat: 0.44 kcal
• Carbs: 138 kcal

Pigeonpeas, immature seeds, raw

• Fiber, total dietary: 5.1 g
• Energy: 136 kcal
• Protein: 29 kcal
• Fat: 6.56 kcal
• Carbs: 96 kcal

Beans, navy, mature seeds, canned

• Fiber, total dietary: 5.1 g
• Energy: 113 kcal
• Protein: 30 kcal
• Fat: 1.72 kcal
• Carbs: 82 kcal

Nuts, chestnuts, european, roasted

• Fiber, total dietary: 5.1 g
• Energy: 245 kcal
• Protein: 13 kcal
• Fat: 8.8 kcal
• Carbs: 212 kcal

Snacks, tortilla chips, nacho cheese

• Fiber, total dietary: 5.1 g
• Energy: 519 kcal
• Protein: 29 kcal
• Fat: 110 kcal
• Carbs: 243 kcal

Schar, Gluten-Free, Classic White Rolls

• Fiber, total dietary: 5.1 g
• Energy: 239 kcal
• Protein: 13 kcal
• Fat: 11 kcal
• Carbs: 202 kcal

Croutons, seasoned

• Fiber, total dietary: 5 g
• Energy: 465 kcal
• Protein: 43 kcal
• Fat: 73 kcal
• Carbs: 254 kcal

Crackers, matzo, egg and onion

• Fiber, total dietary: 5 g
• Energy: 391 kcal
• Protein: 40 kcal
• Fat: 16 kcal
• Carbs: 308 kcal

Blackberries, frozen, unsweetened

• Fiber, total dietary: 5 g
• Energy: 64 kcal
• Protein: 4.72 kcal
• Fat: 1.72 kcal
• Carbs: 63 kcal

Cowpeas (blackeyes), immature seeds, raw

• Fiber, total dietary: 5 g
• Energy: 90 kcal
• Protein: 12 kcal
• Fat: 1.4 kcal
• Carbs: 75 kcal

Cereals ready-to-eat, POST, GOLDEN CRISP

• Fiber, total dietary: 5 g
• Energy: 380 kcal
• Protein: 22 kcal
• Fat: 6.8 kcal
• Carbs: 360 kcal

Parsnips, raw

• Fiber, total dietary: 4.9 g
• Energy: 75 kcal
• Protein: 4.8 kcal
• Fat: 1.2 kcal
• Carbs: 72 kcal

Lotus root, raw

• Fiber, total dietary: 4.9 g
• Energy: 74 kcal
• Protein: 10 kcal
• Fat: 0.4 kcal
• Carbs: 69 kcal

Breadfruit, raw

• Fiber, total dietary: 4.9 g
• Energy: 103 kcal
• Protein: 4.28 kcal
• Fat: 0.92 kcal
• Carbs: 108 kcal

Bread, rice bran

• Fiber, total dietary: 4.9 g
• Energy: 243 kcal
• Protein: 36 kcal
• Fat: 18 kcal
• Carbs: 174 kcal

Rolls, dinner, rye

• Fiber, total dietary: 4.9 g
• Energy: 286 kcal
• Protein: 41 kcal
• Fat: 14 kcal
• Carbs: 212 kcal

Yambean (jicama), raw

• Fiber, total dietary: 4.9 g
• Energy: 38 kcal
• Protein: 2.88 kcal
• Fat: 0.36 kcal
• Carbs: 35 kcal

Bread, oat bran, toasted

• Fiber, total dietary: 4.9 g
• Energy: 259 kcal
• Protein: 46 kcal
• Fat: 19 kcal
• Carbs: 175 kcal

Dip, bean, original flavor

• Fiber, total dietary: 4.9 g
• Energy: 119 kcal
• Protein: 22 kcal
• Fat: 15 kcal
• Carbs: 64 kcal

Lima beans, immature seeds, raw

• Fiber, total dietary: 4.9 g
• Energy: 113 kcal
• Protein: 27 kcal
• Fat: 3.44 kcal
• Carbs: 81 kcal

Restaurant, Latino, black bean soup

• Fiber, total dietary: 4.9 g
• Energy: 103 kcal
• Protein: 20 kcal
• Fat: 10 kcal
• Carbs: 59 kcal

Dip, FRITO'S, bean, original flavor

• Fiber, total dietary: 4.9 g
• Energy: 119 kcal
• Protein: 22 kcal
• Fat: 15 kcal
• Carbs: 64 kcal

Veggie burgers or soyburgers, unprepared

• Fiber, total dietary: 4.9 g
• Energy: 177 kcal
• Protein: 63 kcal
• Fat: 25 kcal
• Carbs: 57 kcal

Peanut butter, smooth style, with salt

• Fiber, total dietary: 4.8 g
• Energy: 639 kcal
• Protein: 90 kcal
• Fat: 204 kcal
• Carbs: 89 kcal

Nuts, almond paste

• Fiber, total dietary: 4.8 g
• Energy: 458 kcal
• Protein: 36 kcal
• Fat: 111 kcal
• Carbs: 191 kcal

Edamame, frozen, unprepared

• Fiber, total dietary: 4.8 g
• Energy: 109 kcal
• Protein: 45 kcal
• Fat: 19 kcal
• Carbs: 30 kcal

Seeds, breadfruit seeds, boiled

• Fiber, total dietary: 4.8 g
• Energy: 168 kcal
• Protein: 21 kcal
• Fat: 9.2 kcal
• Carbs: 128 kcal

Pasta, gluten-free, corn, cooked

• Fiber, total dietary: 4.8 g
• Energy: 126 kcal
• Protein: 11 kcal
• Fat: 2.92 kcal
• Carbs: 112 kcal

Snacks, granola bars, hard, almond

• Fiber, total dietary: 4.8 g
• Energy: 495 kcal
• Protein: 31 kcal
• Fat: 102 kcal
• Carbs: 248 kcal

Beans, white, mature seeds, canned

• Fiber, total dietary: 4.8 g
• Energy: 114 kcal
• Protein: 29 kcal
• Fat: 1.16 kcal
• Carbs: 85 kcal

Snacks, potato chips, plain, unsalted

• Fiber, total dietary: 4.8 g
• Energy: 536 kcal
• Protein: 28 kcal
• Fat: 138 kcal
• Carbs: 212 kcal

Lima beans, large, mature seeds, canned

• Fiber, total dietary: 4.8 g
• Energy: 79 kcal
• Protein: 20 kcal
• Fat: 0.68 kcal
• Carbs: 60 kcal

Bread, wheat, toasted

• Fiber, total dietary: 4.7 g
• Energy: 313 kcal
• Protein: 52 kcal
• Fat: 17 kcal
• Carbs: 223 kcal

Bagels, whole grain white

• Fiber, total dietary: 4.7 g
• Energy: 255 kcal
• Protein: 37 kcal
• Fat: 0 kcal
• Carbs: 218 kcal

Bread, boston brown, canned

• Fiber, total dietary: 4.7 g
• Energy: 195 kcal
• Protein: 21 kcal
• Fat: 6 kcal
• Carbs: 173 kcal

Refried beans, canned, fat-free

• Fiber, total dietary: 4.7 g
• Energy: 79 kcal
• Protein: 21 kcal
• Fat: 1.8 kcal
• Carbs: 54 kcal

Refried beans, canned, vegetarian

• Fiber, total dietary: 4.7 g
• Energy: 83 kcal
• Protein: 21 kcal
• Fat: 3.48 kcal
• Carbs: 54 kcal

Tortilla chips, yellow, plain, salted

• Fiber, total dietary: 4.7 g
• Energy: 497 kcal
• Protein: 26 kcal
• Fat: 89 kcal
• Carbs: 270 kcal

Candies, milk chocolate coated peanuts

• Fiber, total dietary: 4.7 g
• Energy: 519 kcal
• Protein: 52 kcal
• Fat: 134 kcal
• Carbs: 199 kcal

Cookies, fig bars

• Fiber, total dietary: 4.6 g
• Energy: 348 kcal
• Protein: 15 kcal
• Fat: 29 kcal
• Carbs: 284 kcal

Muffins, oat bran

• Fiber, total dietary: 4.6 g
• Energy: 270 kcal
• Protein: 28 kcal
• Fat: 30 kcal
• Carbs: 193 kcal

Rice flour, brown

• Fiber, total dietary: 4.6 g
• Energy: 363 kcal
• Protein: 29 kcal
• Fat: 11 kcal
• Carbs: 306 kcal

Meatballs, meatless

• Fiber, total dietary: 4.6 g
• Energy: 197 kcal
• Protein: 84 kcal
• Fat: 36 kcal
• Carbs: 32 kcal

Muffins, English, wheat

• Fiber, total dietary: 4.6 g
• Energy: 223 kcal
• Protein: 35 kcal
• Fat: 8 kcal
• Carbs: 179 kcal

Vegetarian meatloaf or patties

• Fiber, total dietary: 4.6 g
• Energy: 197 kcal
• Protein: 84 kcal
• Fat: 36 kcal
• Carbs: 32 kcal

Bulgur, cooked

• Fiber, total dietary: 4.5 g
• Energy: 83 kcal
• Protein: 12 kcal
• Fat: 0.96 kcal
• Carbs: 74 kcal

Bread, oat bran

• Fiber, total dietary: 4.5 g
• Energy: 236 kcal
• Protein: 42 kcal
• Fat: 18 kcal
• Carbs: 159 kcal

Oranges, raw, with peel

• Fiber, total dietary: 4.5 g
• Energy: 63 kcal
• Protein: 5.2 kcal
• Fat: 1.2 kcal
• Carbs: 62 kcal

Candies, halavah, plain

• Fiber, total dietary: 4.5 g
• Energy: 469 kcal
• Protein: 50 kcal
• Fat: 86 kcal
• Carbs: 242 kcal

Crackers, wheat, low salt

• Fiber, total dietary: 4.5 g
• Energy: 473 kcal
• Protein: 34 kcal
• Fat: 82 kcal
• Carbs: 260 kcal

Sugar-apples, (sweetsop), raw

• Fiber, total dietary: 4.4 g
• Energy: 94 kcal
• Protein: 8.24 kcal
• Fat: 1.16 kcal
• Carbs: 95 kcal

Raspberries, frozen, red, sweetened

• Fiber, total dietary: 4.4 g
• Energy: 103 kcal
• Protein: 2.8 kcal
• Fat: 0.64 kcal
• Carbs: 105 kcal

Cereals ready-to-eat, Post, Waffle Crisp

• Fiber, total dietary: 4.4 g
• Energy: 390 kcal
• Protein: 26 kcal
• Fat: 20 kcal
• Carbs: 332 kcal

Mushroom, lion's mane

• Fiber, total dietary: 4.38 g
• Energy: 43 kcal
• Protein: 10 kcal
• Fat: 1.03 kcal
• Carbs: 30 kcal

Mustard, prepared, yellow

• Fiber, total dietary: 4.3 g
• Energy: 69 kcal
• Protein: 17 kcal
• Fat: 14 kcal
• Carbs: 21 kcal

Gooseberries, raw

• Fiber, total dietary: 4.3 g
• Energy: 44 kcal
• Protein: 3.52 kcal
• Fat: 2.32 kcal
• Carbs: 41 kcal

Bread, oatmeal, toasted

• Fiber, total dietary: 4.3 g
• Energy: 292 kcal
• Protein: 37 kcal
• Fat: 19 kcal
• Carbs: 211 kcal

Currants, red and white, raw

• Fiber, total dietary: 4.3 g
• Energy: 56 kcal
• Protein: 5.6 kcal
• Fat: 0.8 kcal
• Carbs: 55 kcal

Wheat, KAMUT khorasan, cooked

• Fiber, total dietary: 4.3 g
• Energy: 132 kcal
• Protein: 23 kcal
• Fat: 3.32 kcal
• Carbs: 110 kcal

Raspberries, puree, with seeds

• Fiber, total dietary: 4.3 g
• Energy: 55 kcal
• Protein: 4.4 kcal
• Fat: 3.88 kcal
• Carbs: 46 kcal

Chicken, meatless, breaded, fried

• Fiber, total dietary: 4.3 g
• Energy: 234 kcal
• Protein: 85 kcal
• Fat: 51 kcal
• Carbs: 34 kcal

Raspberries, frozen, red, unsweetened

• Fiber, total dietary: 4.3 g
• Energy: 56 kcal
• Protein: 4.6 kcal
• Fat: 3.24 kcal
• Carbs: 50 kcal

Soybeans, green, raw

• Fiber, total dietary: 4.2 g
• Energy: 147 kcal
• Protein: 52 kcal
• Fat: 27 kcal
• Carbs: 44 kcal

TACO BELL, Bean Burrito

• Fiber, total dietary: 4.2 g
• Energy: 209 kcal
• Protein: 29 kcal
• Fat: 24 kcal
• Carbs: 125 kcal

Snacks, brown rice chips

• Fiber, total dietary: 4.2 g
• Energy: 384 kcal
• Protein: 33 kcal
• Fat: 11 kcal
• Carbs: 326 kcal

Burrito, beef and bean, frozen

• Fiber, total dietary: 4.2 g
• Energy: 239 kcal
• Protein: 29 kcal
• Fat: 38 kcal
• Carbs: 123 kcal

Broadbeans, immature seeds, raw

• Fiber, total dietary: 4.2 g
• Energy: 72 kcal
• Protein: 22 kcal
• Fat: 2.4 kcal
• Carbs: 47 kcal

Bread, french or vienna, whole wheat

• Fiber, total dietary: 4.2 g
• Energy: 239 kcal
• Protein: 33 kcal
• Fat: 4.16 kcal
• Carbs: 196 kcal

Snacks, potato chips, lightly salted

• Fiber, total dietary: 4.2 g
• Energy: 560 kcal
• Protein: 27 kcal
• Fat: 142 kcal
• Carbs: 214 kcal

Snacks, rice cracker brown rice, plain

• Fiber, total dietary: 4.2 g
• Energy: 387 kcal
• Protein: 33 kcal
• Fat: 11 kcal
• Carbs: 326 kcal

Mushrooms, shiitake

• Fiber, total dietary: 4.17 g
• Energy: 44 kcal
• Protein: 9.66 kcal
• Fat: 0.78 kcal
• Carbs: 33 kcal

Kale, raw

• Fiber, total dietary: 4.1 g
• Energy: 43 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Yam, raw

• Fiber, total dietary: 4.1 g
• Energy: 118 kcal
• Protein: 6.12 kcal
• Fat: 0.68 kcal
• Carbs: 112 kcal

Kale, raw

• Fiber, total dietary: 4.1 g
• Energy: 35 kcal
• Protein: 12 kcal
• Fat: 5.96 kcal
• Carbs: 18 kcal

Taro, raw

• Fiber, total dietary: 4.1 g
• Energy: 112 kcal
• Protein: 6 kcal
• Fat: 0.8 kcal
• Carbs: 106 kcal

Bagels, wheat

• Fiber, total dietary: 4.1 g
• Energy: 250 kcal
• Protein: 41 kcal
• Fat: 6.12 kcal
• Carbs: 196 kcal

Candies, peanut bar

• Fiber, total dietary: 4.1 g
• Energy: 522 kcal
• Protein: 62 kcal
• Fat: 135 kcal
• Carbs: 190 kcal

Rolls, dinner, oat bran

• Fiber, total dietary: 4.1 g
• Energy: 236 kcal
• Protein: 38 kcal
• Fat: 18 kcal
• Carbs: 161 kcal

Snacks, bagel chips, plain

• Fiber, total dietary: 4.1 g
• Energy: 451 kcal
• Protein: 49 kcal
• Fat: 61 kcal
• Carbs: 265 kcal

T.G.I. FRIDAY'S, french fries

• Fiber, total dietary: 4.1 g
• Energy: 296 kcal
• Protein: 15 kcal
• Fat: 59 kcal
• Carbs: 148 kcal

Bread, wheat

• Fiber, total dietary: 4 g
• Energy: 274 kcal
• Protein: 43 kcal
• Fat: 18 kcal
• Carbs: 190 kcal

Collards, raw

• Fiber, total dietary: 4 g
• Energy: 32 kcal
• Protein: 12 kcal
• Fat: 2.44 kcal
• Carbs: 22 kcal

Bread, oatmeal

• Fiber, total dietary: 4 g
• Energy: 269 kcal
• Protein: 34 kcal
• Fat: 18 kcal
• Carbs: 194 kcal

Pomegranates, raw

• Fiber, total dietary: 4 g
• Energy: 83 kcal
• Protein: 6.68 kcal
• Fat: 4.68 kcal
• Carbs: 75 kcal

Lambsquarters, raw

• Fiber, total dietary: 4 g
• Energy: 43 kcal
• Protein: 17 kcal
• Fat: 3.2 kcal
• Carbs: 29 kcal

Chicory greens, raw

• Fiber, total dietary: 4 g
• Energy: 23 kcal
• Protein: 6.8 kcal
• Fat: 1.2 kcal
• Carbs: 19 kcal

Hummus, home prepared

• Fiber, total dietary: 4 g
• Energy: 177 kcal
• Protein: 19 kcal
• Fat: 34 kcal
• Carbs: 80 kcal

WENDY'S, french fries

• Fiber, total dietary: 4 g
• Energy: 301 kcal
• Protein: 15 kcal
• Fat: 56 kcal
• Carbs: 159 kcal

Seeds, hemp seed, hulled

• Fiber, total dietary: 4 g
• Energy: 553 kcal
• Protein: 126 kcal
• Fat: 195 kcal
• Carbs: 35 kcal

Mustard, prepared, yellow

• Fiber, total dietary: 4 g
• Energy: 60 kcal
• Protein: 15 kcal
• Fat: 13 kcal
• Carbs: 23 kcal

Babyfood, crackers, vegetable

• Fiber, total dietary: 4 g
• Energy: 477 kcal
• Protein: 34 kcal
• Fat: 78 kcal
• Carbs: 267 kcal

Baking chocolate, mexican, squares

• Fiber, total dietary: 4 g
• Energy: 426 kcal
• Protein: 15 kcal
• Fat: 62 kcal
• Carbs: 310 kcal

Snacks, rice cakes, brown rice, rye

• Fiber, total dietary: 4 g
• Energy: 386 kcal
• Protein: 32 kcal
• Fat: 15 kcal
• Carbs: 320 kcal

Snacks, tortilla chips, ranch-flavor

• Fiber, total dietary: 4 g
• Energy: 501 kcal
• Protein: 29 kcal
• Fat: 99 kcal
• Carbs: 251 kcal

Vegetables, mixed, frozen, unprepared

• Fiber, total dietary: 4 g
• Energy: 72 kcal
• Protein: 13 kcal
• Fat: 2.08 kcal
• Carbs: 54 kcal

Nuts, pine nuts, raw

• Fiber, total dietary: 3.94 g
• Energy: 689 kcal
• Protein: 63 kcal
• Fat: 245 kcal
• Carbs: 74 kcal

Tofu, fried

• Fiber, total dietary: 3.9 g
• Energy: 270 kcal
• Protein: 75 kcal
• Fat: 81 kcal
• Carbs: 35 kcal

Spelt, cooked

• Fiber, total dietary: 3.9 g
• Energy: 127 kcal
• Protein: 22 kcal
• Fat: 3.4 kcal
• Carbs: 106 kcal

Spices, saffron

• Fiber, total dietary: 3.9 g
• Energy: 310 kcal
• Protein: 46 kcal
• Fat: 23 kcal
• Carbs: 261 kcal

Frankfurter, meatless

• Fiber, total dietary: 3.9 g
• Energy: 233 kcal
• Protein: 78 kcal
• Fat: 55 kcal
• Carbs: 31 kcal

APPLEBEE'S, french fries

• Fiber, total dietary: 3.9 g
• Energy: 290 kcal
• Protein: 13 kcal
• Fat: 53 kcal
• Carbs: 158 kcal

McDONALD'S, french fries

• Fiber, total dietary: 3.9 g
• Energy: 323 kcal
• Protein: 14 kcal
• Fat: 62 kcal
• Carbs: 170 kcal

Vermicelli, made from soy

• Fiber, total dietary: 3.9 g
• Energy: 331 kcal
• Protein: 0.4 kcal
• Fat: 0.4 kcal
• Carbs: 329 kcal

Squash, winter, hubbard, raw

• Fiber, total dietary: 3.9 g
• Energy: 40 kcal
• Protein: 8 kcal
• Fat: 2 kcal
• Carbs: 35 kcal

Babyfood, peas, dices, toddler

• Fiber, total dietary: 3.9 g
• Energy: 64 kcal
• Protein: 16 kcal
• Fat: 3.2 kcal
• Carbs: 41 kcal

Soup, pea, green, canned, condensed

• Fiber, total dietary: 3.9 g
• Energy: 125 kcal
• Protein: 26 kcal
• Fat: 8.92 kcal
• Carbs: 81 kcal

Restaurant, family style, french fries

• Fiber, total dietary: 3.9 g
• Energy: 289 kcal
• Protein: 14 kcal
• Fat: 56 kcal
• Carbs: 149 kcal

POPEYES, biscuit

• Fiber, total dietary: 3.8 g
• Energy: 401 kcal
• Protein: 24 kcal
• Fat: 95 kcal
• Carbs: 164 kcal

Rolls, dinner, wheat

• Fiber, total dietary: 3.8 g
• Energy: 273 kcal
• Protein: 34 kcal
• Fat: 25 kcal
• Carbs: 184 kcal

Brussels sprouts, raw

• Fiber, total dietary: 3.8 g
• Energy: 43 kcal
• Protein: 14 kcal
• Fat: 1.2 kcal
• Carbs: 36 kcal

Barley, pearled, cooked

• Fiber, total dietary: 3.8 g
• Energy: 123 kcal
• Protein: 9.04 kcal
• Fat: 1.76 kcal
• Carbs: 113 kcal

Snacks, pita chips, salted

• Fiber, total dietary: 3.8 g
• Energy: 457 kcal
• Protein: 47 kcal
• Fat: 61 kcal
• Carbs: 273 kcal

Mushrooms, Chanterelle, raw

• Fiber, total dietary: 3.8 g
• Energy: 32 kcal
• Protein: 5.96 kcal
• Fat: 2.12 kcal
• Carbs: 27 kcal

Candies, carob, unsweetened

• Fiber, total dietary: 3.8 g
• Energy: 540 kcal
• Protein: 33 kcal
• Fat: 125 kcal
• Carbs: 225 kcal

Candies, HERSHEYS, PAYDAY Bar

• Fiber, total dietary: 3.8 g
• Energy: 490 kcal
• Protein: 54 kcal
• Fat: 100 kcal
• Carbs: 212 kcal

Crackers, snack, Goya Crackers

• Fiber, total dietary: 3.8 g
• Energy: 433 kcal
• Protein: 57 kcal
• Fat: 53 kcal
• Carbs: 257 kcal

Succotash, (corn and limas), raw

• Fiber, total dietary: 3.8 g
• Energy: 99 kcal
• Protein: 20 kcal
• Fat: 4.08 kcal
• Carbs: 78 kcal

Candies, MR. GOODBAR Chocolate Bar

• Fiber, total dietary: 3.8 g
• Energy: 538 kcal
• Protein: 41 kcal
• Fat: 133 kcal
• Carbs: 217 kcal

Brussels sprouts, frozen, unprepared

• Fiber, total dietary: 3.8 g
• Energy: 41 kcal
• Protein: 15 kcal
• Fat: 1.64 kcal
• Carbs: 31 kcal

Snacks, potato chips, barbecue-flavor

• Fiber, total dietary: 3.8 g
• Energy: 487 kcal
• Protein: 26 kcal
• Fat: 124 kcal
• Carbs: 224 kcal

Snacks, peas, roasted, wasabi-flavored

• Fiber, total dietary: 3.8 g
• Energy: 432 kcal
• Protein: 56 kcal
• Fat: 56 kcal
• Carbs: 249 kcal

Rolls, hamburger or hotdog, mixed-grain

• Fiber, total dietary: 3.8 g
• Energy: 263 kcal
• Protein: 38 kcal
• Fat: 24 kcal
• Carbs: 178 kcal

Beet greens, raw

• Fiber, total dietary: 3.7 g
• Energy: 22 kcal
• Protein: 8.8 kcal
• Fat: 0.52 kcal
• Carbs: 17 kcal

Taro leaves, raw

• Fiber, total dietary: 3.7 g
• Energy: 42 kcal
• Protein: 20 kcal
• Fat: 2.96 kcal
• Carbs: 27 kcal

Rolls, dinner, egg

• Fiber, total dietary: 3.7 g
• Energy: 307 kcal
• Protein: 38 kcal
• Fat: 26 kcal
• Carbs: 208 kcal

Peppers, serrano, raw

• Fiber, total dietary: 3.7 g
• Energy: 32 kcal
• Protein: 6.96 kcal
• Fat: 1.76 kcal
• Carbs: 27 kcal

Candies, MOUNDS Candy Bar

• Fiber, total dietary: 3.7 g
• Energy: 493 kcal
• Protein: 18 kcal
• Fat: 106 kcal
• Carbs: 236 kcal

TACO BELL, Nachos Supreme

• Fiber, total dietary: 3.7 g
• Energy: 223 kcal
• Protein: 25 kcal
• Fat: 50 kcal
• Carbs: 86 kcal

Beverages, Cocoa mix, powder

• Fiber, total dietary: 3.7 g
• Energy: 398 kcal
• Protein: 27 kcal
• Fat: 16 kcal
• Carbs: 335 kcal

Tree fern, cooked, without salt

• Fiber, total dietary: 3.7 g
• Energy: 40 kcal
• Protein: 1.16 kcal
• Fat: 0.28 kcal
• Carbs: 44 kcal

TACO BELL, BURRITO SUPREME with beef

• Fiber, total dietary: 3.7 g
• Energy: 183 kcal
• Protein: 28 kcal
• Fat: 27 kcal
• Carbs: 93 kcal

Snacks, yucca (cassava) chips, salted

• Fiber, total dietary: 3.7 g
• Energy: 515 kcal
• Protein: 5.36 kcal
• Fat: 104 kcal
• Carbs: 277 kcal

Cake, fruitcake, commercially prepared

• Fiber, total dietary: 3.7 g
• Energy: 324 kcal
• Protein: 12 kcal
• Fat: 36 kcal
• Carbs: 246 kcal

Refried beans, canned, traditional style

• Fiber, total dietary: 3.7 g
• Energy: 90 kcal
• Protein: 20 kcal
• Fat: 8.04 kcal
• Carbs: 54 kcal

Kohlrabi, raw

• Fiber, total dietary: 3.6 g
• Energy: 27 kcal
• Protein: 6.8 kcal
• Fat: 0.4 kcal
• Carbs: 25 kcal

Cranberries, raw

• Fiber, total dietary: 3.6 g
• Energy: 46 kcal
• Protein: 1.84 kcal
• Fat: 0.52 kcal
• Carbs: 48 kcal

Bagels, oat bran

• Fiber, total dietary: 3.6 g
• Energy: 255 kcal
• Protein: 43 kcal
• Fat: 4.8 kcal
• Carbs: 213 kcal

Pears, asian, raw

• Fiber, total dietary: 3.6 g
• Energy: 42 kcal
• Protein: 2 kcal
• Fat: 0.92 kcal
• Carbs: 43 kcal

Chicken, meatless

• Fiber, total dietary: 3.6 g
• Energy: 224 kcal
• Protein: 95 kcal
• Fat: 51 kcal
• Carbs: 15 kcal

Prickly pears, raw

• Fiber, total dietary: 3.6 g
• Energy: 41 kcal
• Protein: 2.92 kcal
• Fat: 2.04 kcal
• Carbs: 38 kcal

Guava sauce, cooked

• Fiber, total dietary: 3.6 g
• Energy: 36 kcal
• Protein: 1.28 kcal
• Fat: 0.56 kcal
• Carbs: 38 kcal

Persimmons, japanese, raw

• Fiber, total dietary: 3.6 g
• Energy: 70 kcal
• Protein: 2.32 kcal
• Fat: 0.76 kcal
• Carbs: 74 kcal

Mushrooms, shiitake, stir-fried

• Fiber, total dietary: 3.6 g
• Energy: 39 kcal
• Protein: 14 kcal
• Fat: 1.4 kcal
• Carbs: 31 kcal

Snacks, crisped rice bar, almond

• Fiber, total dietary: 3.6 g
• Energy: 458 kcal
• Protein: 28 kcal
• Fat: 82 kcal
• Carbs: 258 kcal

Bread, blue corn, somiviki (Hopi)

• Fiber, total dietary: 3.6 g
• Energy: 186 kcal
• Protein: 12 kcal
• Fat: 6.12 kcal
• Carbs: 159 kcal

Candies, REESE'S Peanut Butter Cups

• Fiber, total dietary: 3.6 g
• Energy: 515 kcal
• Protein: 41 kcal
• Fat: 122 kcal
• Carbs: 221 kcal

Collards, frozen, chopped, unprepared

• Fiber, total dietary: 3.6 g
• Energy: 33 kcal
• Protein: 11 kcal
• Fat: 1.48 kcal
• Carbs: 26 kcal

Millet flour

• Fiber, total dietary: 3.5 g
• Energy: 382 kcal
• Protein: 43 kcal
• Fat: 17 kcal
• Carbs: 300 kcal

Bread, cinnamon

• Fiber, total dietary: 3.5 g
• Energy: 253 kcal
• Protein: 28 kcal
• Fat: 21 kcal
• Carbs: 178 kcal

Crackers, multigrain

• Fiber, total dietary: 3.5 g
• Energy: 482 kcal
• Protein: 28 kcal
• Fat: 82 kcal
• Carbs: 270 kcal

DENNY'S, french fries

• Fiber, total dietary: 3.5 g
• Energy: 282 kcal
• Protein: 14 kcal
• Fat: 57 kcal
• Carbs: 141 kcal

Dandelion greens, raw

• Fiber, total dietary: 3.5 g
• Energy: 45 kcal
• Protein: 11 kcal
• Fat: 2.8 kcal
• Carbs: 37 kcal

Cookies, Marie biscuit

• Fiber, total dietary: 3.5 g
• Energy: 406 kcal
• Protein: 28 kcal
• Fat: 42 kcal
• Carbs: 282 kcal

Plantains, green, fried

• Fiber, total dietary: 3.5 g
• Energy: 309 kcal
• Protein: 6 kcal
• Fat: 47 kcal
• Carbs: 197 kcal

CRACKER BARREL, steak fries

• Fiber, total dietary: 3.5 g
• Energy: 255 kcal
• Protein: 13 kcal
• Fat: 53 kcal
• Carbs: 123 kcal

Snacks, plantain chips, salted

• Fiber, total dietary: 3.5 g
• Energy: 531 kcal
• Protein: 9.12 kcal
• Fat: 118 kcal
• Carbs: 255 kcal

English muffins, whole grain white

• Fiber, total dietary: 3.5 g
• Energy: 245 kcal
• Protein: 28 kcal
• Fat: 7 kcal
• Carbs: 201 kcal

Snacks, soy chips or crisps, salted

• Fiber, total dietary: 3.5 g
• Energy: 385 kcal
• Protein: 106 kcal
• Fat: 29 kcal
• Carbs: 213 kcal

Peas and onions, frozen, unprepared

• Fiber, total dietary: 3.5 g
• Energy: 70 kcal
• Protein: 16 kcal
• Fat: 1.28 kcal
• Carbs: 54 kcal

Snack, Pretzel, hard chocolate coated

• Fiber, total dietary: 3.5 g
• Energy: 467 kcal
• Protein: 28 kcal
• Fat: 71 kcal
• Carbs: 280 kcal

Candies, praline, prepared-from-recipe

• Fiber, total dietary: 3.5 g
• Energy: 485 kcal
• Protein: 13 kcal
• Fat: 104 kcal
• Carbs: 238 kcal

Crackers, milk

• Fiber, total dietary: 3.4 g
• Energy: 446 kcal
• Protein: 30 kcal
• Fat: 55 kcal
• Carbs: 287 kcal

Arrowroot flour

• Fiber, total dietary: 3.4 g
• Energy: 357 kcal
• Protein: 1.2 kcal
• Fat: 0.4 kcal
• Carbs: 353 kcal

Pepper, banana, raw

• Fiber, total dietary: 3.4 g
• Energy: 27 kcal
• Protein: 6.64 kcal
• Fat: 1.8 kcal
• Carbs: 21 kcal

Snacks, potato sticks

• Fiber, total dietary: 3.4 g
• Energy: 522 kcal
• Protein: 27 kcal
• Fat: 138 kcal
• Carbs: 213 kcal

Candies, milk chocolate

• Fiber, total dietary: 3.4 g
• Energy: 535 kcal
• Protein: 31 kcal
• Fat: 119 kcal
• Carbs: 238 kcal

Beans, snap, yellow, raw

• Fiber, total dietary: 3.4 g
• Energy: 31 kcal
• Protein: 7.28 kcal
• Fat: 0.48 kcal
• Carbs: 29 kcal

Cookies, chocolate wafers

• Fiber, total dietary: 3.4 g
• Energy: 433 kcal
• Protein: 26 kcal
• Fat: 57 kcal
• Carbs: 291 kcal

Crackers, wheat, reduced fat

• Fiber, total dietary: 3.4 g
• Energy: 444 kcal
• Protein: 37 kcal
• Fat: 53 kcal
• Carbs: 286 kcal

Babyfood, cookie, baby, fruit

• Fiber, total dietary: 3.4 g
• Energy: 435 kcal
• Protein: 27 kcal
• Fat: 50 kcal
• Carbs: 295 kcal

Burrito, bean and cheese, frozen

• Fiber, total dietary: 3.4 g
• Energy: 221 kcal
• Protein: 28 kcal
• Fat: 25 kcal
• Carbs: 136 kcal

Muffins, corn, commercially prepared

• Fiber, total dietary: 3.4 g
• Energy: 305 kcal
• Protein: 24 kcal
• Fat: 34 kcal
• Carbs: 204 kcal

Peas and carrots, frozen, unprepared

• Fiber, total dietary: 3.4 g
• Energy: 53 kcal
• Protein: 14 kcal
• Fat: 1.88 kcal
• Carbs: 45 kcal

Snacks, pretzels, hard, plain, salted

• Fiber, total dietary: 3.4 g
• Energy: 384 kcal
• Protein: 40 kcal
• Fat: 12 kcal
• Carbs: 322 kcal

Cookies, sugar wafer, chocolate-covered

• Fiber, total dietary: 3.4 g
• Energy: 526 kcal
• Protein: 14 kcal
• Fat: 110 kcal
• Carbs: 264 kcal

Cookies, oatmeal, soft, with raisins

• Fiber, total dietary: 3.3 g
• Energy: 430 kcal
• Protein: 23 kcal
• Fat: 57 kcal
• Carbs: 278 kcal

Soursop, raw

• Fiber, total dietary: 3.3 g
• Energy: 66 kcal
• Protein: 4 kcal
• Fat: 1.2 kcal
• Carbs: 67 kcal

Parsley, fresh

• Fiber, total dietary: 3.3 g
• Energy: 36 kcal
• Protein: 12 kcal
• Fat: 3.16 kcal
• Carbs: 25 kcal

Potato pancakes

• Fiber, total dietary: 3.3 g
• Energy: 268 kcal
• Protein: 24 kcal
• Fat: 59 kcal
• Carbs: 111 kcal

Burdock root, raw

• Fiber, total dietary: 3.3 g
• Energy: 72 kcal
• Protein: 6.12 kcal
• Fat: 0.6 kcal
• Carbs: 69 kcal

Horseradish, prepared

• Fiber, total dietary: 3.3 g
• Energy: 48 kcal
• Protein: 4.72 kcal
• Fat: 2.76 kcal
• Carbs: 45 kcal

Nuts, cashew nuts, raw

• Fiber, total dietary: 3.3 g
• Energy: 553 kcal
• Protein: 73 kcal
• Fat: 175 kcal
• Carbs: 121 kcal

Chili with beans, canned

• Fiber, total dietary: 3.3 g
• Energy: 103 kcal
• Protein: 24 kcal
• Fat: 15 kcal
• Carbs: 53 kcal

Sandwich spread, meatless

• Fiber, total dietary: 3.3 g
• Energy: 149 kcal
• Protein: 32 kcal
• Fat: 36 kcal
• Carbs: 36 kcal

Raisins, golden, seedless

• Fiber, total dietary: 3.3 g
• Energy: 301 kcal
• Protein: 13 kcal
• Fat: 0.8 kcal
• Carbs: 320 kcal

Crackers, cheese, reduced fat

• Fiber, total dietary: 3.3 g
• Energy: 418 kcal
• Protein: 40 kcal
• Fat: 47 kcal
• Carbs: 273 kcal

Candies, nougat, with almonds

• Fiber, total dietary: 3.3 g
• Energy: 398 kcal
• Protein: 13 kcal
• Fat: 6.68 kcal
• Carbs: 370 kcal

WENDY'S, Frosty Dairy Dessert

• Fiber, total dietary: 3.3 g
• Energy: 132 kcal
• Protein: 14 kcal
• Fat: 10 kcal
• Carbs: 94 kcal

Cookies, oatmeal, with raisins

• Fiber, total dietary: 3.3 g
• Energy: 441 kcal
• Protein: 23 kcal
• Fat: 63 kcal
• Carbs: 276 kcal

Mustard greens, frozen, unprepared

• Fiber, total dietary: 3.3 g
• Energy: 20 kcal
• Protein: 9.96 kcal
• Fat: 1.08 kcal
• Carbs: 14 kcal

Cowpeas, young pods with seeds, raw

• Fiber, total dietary: 3.3 g
• Energy: 44 kcal
• Protein: 13 kcal
• Fat: 1.2 kcal
• Carbs: 38 kcal

Hyacinth-beans, immature seeds, raw

• Fiber, total dietary: 3.3 g
• Energy: 46 kcal
• Protein: 8.4 kcal
• Fat: 0.8 kcal
• Carbs: 37 kcal

Cauliflower, green, cooked, with salt

• Fiber, total dietary: 3.3 g
• Energy: 32 kcal
• Protein: 12 kcal
• Fat: 1.24 kcal
• Carbs: 25 kcal

Tamales, masa and pork filling (Hopi)

• Fiber, total dietary: 3.3 g
• Energy: 168 kcal
• Protein: 53 kcal
• Fat: 19 kcal
• Carbs: 73 kcal

Carrots, frozen, unprepared

• Fiber, total dietary: 3.2 g
• Energy: 39 kcal
• Protein: 3.24 kcal
• Fat: 1.88 kcal
• Carbs: 32 kcal

Okra, raw

• Fiber, total dietary: 3.2 g
• Energy: 33 kcal
• Protein: 7.72 kcal
• Fat: 0.76 kcal
• Carbs: 30 kcal

Rolls, french

• Fiber, total dietary: 3.2 g
• Energy: 277 kcal
• Protein: 34 kcal
• Fat: 17 kcal
• Carbs: 201 kcal

Shallots, raw

• Fiber, total dietary: 3.2 g
• Energy: 72 kcal
• Protein: 10 kcal
• Fat: 0.4 kcal
• Carbs: 67 kcal

Capers, canned

• Fiber, total dietary: 3.2 g
• Energy: 23 kcal
• Protein: 9.44 kcal
• Fat: 3.44 kcal
• Carbs: 20 kcal

TACO BELL, Nachos

• Fiber, total dietary: 3.2 g
• Energy: 350 kcal
• Protein: 17 kcal
• Fat: 86 kcal
• Carbs: 140 kcal

Turnip greens, raw

• Fiber, total dietary: 3.2 g
• Energy: 32 kcal
• Protein: 6 kcal
• Fat: 1.2 kcal
• Carbs: 29 kcal

Drumstick pods, raw

• Fiber, total dietary: 3.2 g
• Energy: 37 kcal
• Protein: 8.4 kcal
• Fat: 0.8 kcal
• Carbs: 34 kcal

Mustard greens, raw

• Fiber, total dietary: 3.2 g
• Energy: 27 kcal
• Protein: 11 kcal
• Fat: 1.68 kcal
• Carbs: 19 kcal

Cauliflower, green, raw

• Fiber, total dietary: 3.2 g
• Energy: 31 kcal
• Protein: 12 kcal
• Fat: 1.2 kcal
• Carbs: 24 kcal

Pickle relish, hamburger

• Fiber, total dietary: 3.2 g
• Energy: 129 kcal
• Protein: 2.52 kcal
• Fat: 2.16 kcal
• Carbs: 138 kcal

CHICK-FIL-A, hash browns

• Fiber, total dietary: 3.2 g
• Energy: 301 kcal
• Protein: 12 kcal
• Fat: 74 kcal
• Carbs: 122 kcal

Fast foods, nachos, with cheese

• Fiber, total dietary: 3.2 g
• Energy: 343 kcal
• Protein: 17 kcal
• Fat: 86 kcal
• Carbs: 140 kcal

Restaurant, Latino, tamale, corn

• Fiber, total dietary: 3.2 g
• Energy: 186 kcal
• Protein: 14 kcal
• Fat: 29 kcal
• Carbs: 107 kcal

Potatoes, hash brown, home-prepared

• Fiber, total dietary: 3.2 g
• Energy: 265 kcal
• Protein: 12 kcal
• Fat: 50 kcal
• Carbs: 140 kcal

Maraschino cherries, canned, drained

• Fiber, total dietary: 3.2 g
• Energy: 165 kcal
• Protein: 0.88 kcal
• Fat: 0.84 kcal
• Carbs: 168 kcal

Blackberries, wild, raw (Alaska Native)

• Fiber, total dietary: 3.2 g
• Energy: 52 kcal
• Protein: 3.36 kcal
• Fat: 4.28 kcal
• Carbs: 39 kcal

Mushroom, beech

• Fiber, total dietary: 3.14 g
• Energy: 40 kcal
• Protein: 8.72 kcal
• Fat: 1.8 kcal
• Carbs: 27 kcal

Pears, raw, bartlett

• Fiber, total dietary: 3.1 g
• Energy: 63 kcal
• Protein: 1.52 kcal
• Fat: 0.64 kcal
• Carbs: 60 kcal