Food Charts
Breads and Baked Goods Calorie Chart
Breakfat Cereals Calorie Chart
Daily Products and Eggs Calorie Chart
Condiment, Sauces and Store-cupboard Items Calorie Chart
Alcoholic Drinks Calorie Chart
Non-alcoholic Drinks Calorie Chart
Fish and Seafood Calorie Chart
Meat, Poultry and Game Calorie Chart
Nut, Seeds, and Savoury Snacks Calorie Chart
Pudding and Desserts Calorie Chart
Rice, Grains and Pasta Calorie Chart
Sweetneners and Confectionery Calorie Chart
Vegetables and Pulses Calorie Chart
Fruits
Vegetables and Pulses
Nuts and Seeds
Meat and Poultry
Fish and Seafood
Food For Health
Food For Weight Control
Food As Medicine
Food Tips
Health Nutrition
Fiber Food Chart
A balanced healthy diet - eat less fat, more fruit, vegetables and fiber.
How much fiber is enough? Dietary Reference Intakes recommends that adults should consume a daily total of 20-31g fiber (depends on your age group). For those who suffer from chronic constipation, high-fiber diet may be a good idea. It is important that you get your fiber naturally from high-fiber whole-foods rather than from supplements. The fiber food chart below provides a list of foods that are rich in fiber.
| Food / 100g | Fiber (g) |
| Barley, pearled, raw | 15.6 |
| Oat bran, raw |
15.43 |
| Coconut meat | 9.11 |
| Avocados, California |
6.7 |
| Raspberries |
6.5 |
| Avocados, Florida |
5.64 |
| Blackberries |
5.28 |
| Asian pears |
3.6 |
| Endive |
3.2 |
| Pineapple, all varieties |
3.14 |
| Pears |
3.07 |
|
|
| Carrots | 2.82 |
| Lemons, without peel |
2.76 |
| Carambola, (starfruit) |
2.75 |
| Broccoli |
2.61 |
| Kiwi fruit, (chinese gooseberries) |
2.61 |
| Bananas |
2.6 |
| Cabbage |
2.57 |
| Cauliflower |
2.5 |
| Blueberries |
2.41 |
| Apples |
2.39 |
| Oranges | 2.39 |
| Spinach |
2.33 |
| Plantains |
2.28 |
| Lettuce |
2.14 |
| Peppers, sweet, red |
2.08 |
| Cherries, sweet |
2.06 |
| Tomatillos |
2.03 |
| Apricots |
2.0 |
| Strawberries | 1.88 |
| Mung beans, sprouted |
1.83 |
| Alfalfa seeds, sprouted |
1.82 |
| Papayas |
1.81 |
| Mangos |
1.79 |
| Tangerines, (mandarin oranges) |
1.79 |
| Nectarines |
1.69 |
| Onions | 1.69 |
| Peppers, sweet, green |
1.68 |
| Plums |
1.67 |
| Artichokes (Jerusalem) |
1.6 |
| Celery |
1.58 |
| Peppers, hot chili, green | 1.56 |
| Peppers, hot chili, red | 1.56 |
| Peaches | 1.53 |
| Rice, white, long-grain, regular |
1.3 |
| Apples, without skin |
1.27 |
| Tomatoes, red, ripe |
1.22 |
| Grapefruit |
1.1 |
| Squash, summer, all varieties |
1.06 |
| Grapes, red or green |
0.88 |
| Melons, cantaloupe |
0.88 |
| Melons, honeydew |
0.82 |
| Cucumber, peeled |
0.71 |
| Watermelon | 0.39 |