{ "created": "2022-08-23T02:01:39Z", "hierarchy": [ { "name": "ROOT", "type": "folder", "uri": "/ROOT" }, { "name": "Food", "type": "folder", "uri": "Food" }, { "name": "Sources of Fiber", "type": "article", "uri": "Food/Sources_of_Fiber" } ], "html": "Sources of Fiber – Nikhil's Personal Wiki

Sources of Fiber

Your goal is 25-40 grams of fiber each day. I got this from my doctor.

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Cereals

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SourceServingAmount of Fiber
All-Bran Bran Buds1 cup34g
Fiber One1 cup24g
Multigrain Oatmeal1 cup14g
Oatmeal1 cup10g
Raisin Bran1 cup7g
Shredded Wheat1 cup6g
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Legumes / Beans

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SourceServingAmount of Fiber
Split peas, boiled1 cup16g
Lentils, boiled1 cup13g
Black beans, boiled1 cup15g
Kidney beans1 cup12g
Lima beans1 cup12g
Baked beans, canned1 cup10g
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Grains

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SourceServingAmount of Fiber
Barley, pearl, cooked1 cup6g
Spaghetti, wheat1 cup6g
Quinoa, cooked1 cup5g
Brown rice, cooked1 cup3.5g
White rice, cooked1 cup1g
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Bread

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SourceServingAmount of Fiber
Bread, whole-wheat1 slice2g
Bread, rye1 slice2g
Bread, white1 slice0.8g
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Dried Fruit

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SourceServingAmount of Fiber
Prunes6 prunes12g
Raisins1 cup8g
Dried Cranberries1 cup7g
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Fresh Fruit

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SourceServingAmount of Fiber
Raspberries1 cup8g
Pear1 medium6g
Apple, with skin1 medium4g
Banana1 medium3g
Orange1 medium3g
Strawberries1 cup3g
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Vegetables

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SourceServingAmount of Fiber
Green peas, boiled1 cup9g
Broccoli, boiled1 cup5g
Brussel sprouts1 cup4g
Potato, Baked, with skin1 medium4g
Green beans1 cup3g
Sweet corn, boiled1 cup3g
Cauliflower, raw1 cup2g
Lettuce1 cup shredded0.5g
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Nuts and Seeds

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SourceServingAmount of Fiber
Chia seeds1 ounce10g
Almonds (23 nuts)1 ounce3.5g
Pistachios (49 nuts)1 ounce3g
Sunflower kernels1 ounce3g
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", "id": "6a204cc3-9f3e-5966-bfa2-a06b4fb5420b", "modified": "2026-05-28T13:06:17Z", "revisions": [ { "authorEmail": "mail@nikhil.io", "authorName": "Nikhil Anand", "date": "2026-05-28T13:06:17Z", "id": "e45aec5af787508e16bdb3504186fd37b28bc04e", "shortId": "e45aec5a", "subject": "Formatting fixes -- Claude\n", "content": "Your goal is **25-40 grams** of fiber each day. I got this from my doctor.\n\n### Cereals\n\n| Source | Serving | Amount of Fiber |\n|--------------------|--------|-----------------|\n| All-Bran Bran Buds | 1 cup | 34g |\n| Fiber One | 1 cup | 24g |\n| Multigrain Oatmeal | 1 cup | 14g |\n| Oatmeal | 1 cup | 10g |\n| Raisin Bran | 1 cup | 7g |\n| Shredded Wheat | 1 cup | 6g |\n\n### Legumes / Beans\n\n| Source | Serving | Amount of Fiber |\n|---------------------|---------|-----------------|\n| Split peas, boiled | 1 cup | 16g |\n| Lentils, boiled | 1 cup | 13g |\n| Black beans, boiled | 1 cup | 15g |\n| Kidney beans | 1 cup | 12g |\n| Lima beans | 1 cup | 12g |\n| Baked beans, canned | 1 cup | 10g |\n\n### Grains\n\n| Source | Serving | Amount of Fiber |\n|-----------------------|---------|-----------------|\n| Barley, pearl, cooked | 1 cup | 6g |\n| Spaghetti, wheat | 1 cup | 6g |\n| Quinoa, cooked | 1 cup | 5g |\n| Brown rice, cooked | 1 cup | 3.5g |\n| White rice, cooked | 1 cup | 1g |\n\n### Bread\n\n| Source | Serving | Amount of Fiber |\n|--------------------|---------|-----------------|\n| Bread, whole-wheat | 1 slice | 2g |\n| Bread, rye | 1 slice | 2g |\n| Bread, white | 1 slice | 0.8g |\n\n### Dried Fruit\n\n| Source | Serving | Amount of Fiber |\n|-------------------|----------|-----------------|\n| Prunes | 6 prunes | 12g |\n| Raisins | 1 cup | 8g |\n| Dried Cranberries | 1 cup | 7g |\n\n### Fresh Fruit\n\n| Source | Serving | Amount of Fiber |\n|------------------|----------|-----------------|\n| Raspberries | 1 cup | 8g |\n| Pear | 1 medium | 6g |\n| Apple, with skin | 1 medium | 4g |\n| Banana | 1 medium | 3g |\n| Orange | 1 medium | 3g |\n| Strawberries | 1 cup | 3g |\n\n### Vegetables\n\n| Source | Serving | Amount of Fiber |\n|--------------------------|----------------|-----------------|\n| Green peas, boiled | 1 cup | 9g |\n| Broccoli, boiled | 1 cup | 5g |\n| Brussel sprouts | 1 cup | 4g |\n| Potato, Baked, with skin | 1 medium | 4g |\n| Green beans | 1 cup | 3g |\n| Sweet corn, boiled | 1 cup | 3g |\n| Cauliflower, raw | 1 cup | 2g |\n| Lettuce | 1 cup shredded | 0.5g |\n\n### Nuts and Seeds\n\n| Source | Serving | Amount of Fiber |\n|----------------------|---------|-----------------|\n| Chia seeds | 1 ounce | 10g |\n| Almonds (23 nuts) | 1 ounce | 3.5g |\n| Pistachios (49 nuts) | 1 ounce | 3g |\n| Sunflower kernels | 1 ounce | 3g |\n" }, { "authorEmail": "mail@nikhil.io", "authorName": "Nikhil Anand", "date": "2026-01-13T18:47:28Z", "id": "2436477560f26e23d00a24add1cbfeafdca4af78", "shortId": "24364775", "subject": "No compression\n", "content": "Your goal is **25-40 grams** of fiber each day. I got this from my doctor.\n\n### Cereals\n\n| Source | Serving | Amount of Fiber |\n|--------------------|--------|-----------------|\n| All-Bran Bran Buds | 1 cup | 34g |\n| Fiber One | 1 cup | 24g |\n| Multigrain Oatmeal | 1 cup | 14g |\n| Oatmeal | 1 cup | 10g |\n| Raisin Bran | 1 cup | 7g |\n| Shredded Wheat | 1 cup | 6g |\n\n\n### Legumes / Beans\n\n| Source | Serving | Amount of Fiber |\n|---------------------|---------|-----------------|\n| Split peas, boiled | 1 cup | 16g |\n| Lentils, boiled | 1 cup | 13g |\n| Black beans, boiled | 1 cup | 15g |\n| Kidney beans | 1 cup | 12g |\n| Lima beans | 1 cup | 12g |\n| Baked beans, canned | 1 cup | 10g |\n\n### Grains\n\n| Source | Serving | Amount of Fiber |\n|-----------------------|---------|-----------------|\n| Barley, pearl, cooked | 1 cup | 6g |\n| Spaghetti, wheat | 1 cup | 6g |\n| Quinoa, cooked | 1 cup | 5g |\n| Brown rice, cooked | 1 cup | 3.5g |\n| White rice, cooked | 1 cup | 1g |\n\n### Bread\n\n| Source | Serving | Amount of Fiber |\n|--------------------|---------|-----------------|\n| Bread, whole-wheat | 1 slice | 2g |\n| Bread, rye | 1 slice | 2g |\n| Bread, white | 1 slice | 0.8g |\n\n### Dried Fruit\n\n| Source | Serving | Amount of Fiber |\n|-------------------|----------|-----------------|\n| Prunes | 6 prunes | 12g |\n| Raisins | 1 cup | 8g |\n| Dried Cranberries | 1 cup | 7g |\n\n### Fresh Fruit\n\n| Source | Serving | Amount of Fiber |\n|------------------|----------|-----------------|\n| Raspberries | 1 cup | 8g |\n| Pear | 1 medium | 6g |\n| Apple, with skin | 1 medium | 4g |\n| Banana | 1 medium | 3g |\n| Orange | 1 medium | 3g |\n| Strawberries | 1 cup | 3g |\n\n### Vegetables\n\n| Source | Serving | Amount of Fiber |\n|--------------------------|----------------|-----------------|\n| Green peas, boiled | 1 cup | 9g |\n| Broccoli, boiled | 1 cup | 5g |\n| Brussel sprouts | 1 cup | 4g |\n| Potato, Baked, with skin | 1 medium | 4g |\n| Green beans | 1 cup | 3g |\n| Sweet corn, boiled | 1 cup | 3g |\n| Cauliflower, raw | 1 cup | 2g |\n| Lettuce | 1 cup shredded | 0.5g |\n\n### Nuts and Seeds\n\n| Source | Serving | Amount of Fiber |\n|----------------------|---------|-----------------|\n| Chia seeds | 1 ounce | 10g |\n| Almonds (23 nuts) | 1 ounce | 3.5g |\n| Pistachios (49 nuts) | 1 ounce | 3g |\n| Sunflower kernels | 1 ounce | 3g |\n" }, { "authorEmail": "mail@nikhil.io", "authorName": "Nikhil Anand", "date": "2022-08-23T02:01:39Z", "id": "7edc85fd040c1c4ef8e61b68fc36e2b86b780f8b", "shortId": "7edc85fd", "subject": "Create Sources of Fiber.md\n", "content": "Your goal is **25-40 grams** of fiber each day. I got this from my doctor.\n\n### Cereals\n\n| Source | Serving | Amount of Fiber |\n|--------------------|--------|-----------------|\n| All-Bran Bran Buds | 1 cup | 34g |\n| Fiber One | 1 cup | 24g |\n| Multigrain Oatmeal | 1 cup | 14g |\n| Oatmeal | 1 cup | 10g |\n| Raisin Bran | 1 cup | 7g |\n| Shredded Wheat | 1 cup | 6g |\n\n\n### Legumes / Beans\n\n| Source | Serving | Amount of Fiber |\n|---------------------|---------|-----------------|\n| Split peas, boiled | 1 cup | 16g |\n| Lentils, boiled | 1 cup | 13g |\n| Black beans, boiled | 1 cup | 15g |\n| Kidney beans | 1 cup | 12g |\n| Lima beans | 1 cup | 12g |\n| Baked beans, canned | 1 cup | 10g |\n\n### Grains\n\n| Source | Serving | Amount of Fiber |\n|-----------------------|---------|-----------------|\n| Barley, pearl, cooked | 1 cup | 6g |\n| Spaghetti, wheat | 1 cup | 6g |\n| Quinoa, cooked | 1 cup | 5g |\n| Brown rice, cooked | 1 cup | 3.5g |\n| White rice, cooked | 1 cup | 1g |\n\n### Bread\n\n| Source | Serving | Amount of Fiber |\n|--------------------|---------|-----------------|\n| Bread, whole-wheat | 1 slice | 2g |\n| Bread, rye | 1 slice | 2g |\n| Bread, white | 1 slice | 0.8g |\n\n### Dried Fruit\n\n| Source | Serving | Amount of Fiber |\n|-------------------|----------|-----------------|\n| Prunes | 6 prunes | 12g |\n| Raisins | 1 cup | 8g |\n| Dried Cranberries | 1 cup | 7g |\n\n### Fresh Fruit\n\n| Source | Serving | Amount of Fiber |\n|------------------|----------|-----------------|\n| Raspberries | 1 cup | 8g |\n| Pear | 1 medium | 6g |\n| Apple, with skin | 1 medium | 4g |\n| Banana | 1 medium | 3g |\n| Orange | 1 medium | 3g |\n| Strawberries | 1 cup | 3g |\n\n### Vegetables\n\n| Source | Serving | Amount of Fiber |\n|--------------------------|----------------|-----------------|\n| Green peas, boiled | 1 cup | 9g |\n| Broccoli, boiled | 1 cup | 5g |\n| Brussel sprouts | 1 cup | 4g |\n| Potato, Baked, with skin | 1 medium | 4g |\n| Green beans | 1 cup | 3g |\n| Sweet corn, boiled | 1 cup | 3g |\n| Cauliflower, raw | 1 cup | 2g |\n| Lettuce | 1 cup shredded | 0.5g |\n\n### Nuts and Seeds\n\n| Source | Serving | Amount of Fiber |\n|----------------------|---------|-----------------|\n| Chia seeds | 1 ounce | 10g |\n| Almonds (23 nuts) | 1 ounce | 3.5g |\n| Pistachios (49 nuts) | 1 ounce | 3g |\n| Sunflower kernels | 1 ounce | 3g |\n" } ], "sizeInBytes": 3273, "source": "Your goal is **25-40 grams** of fiber each day. I got this from my doctor.\n\n### Cereals\n\n| Source | Serving | Amount of Fiber |\n|--------------------|--------|-----------------|\n| All-Bran Bran Buds | 1 cup | 34g |\n| Fiber One | 1 cup | 24g |\n| Multigrain Oatmeal | 1 cup | 14g |\n| Oatmeal | 1 cup | 10g |\n| Raisin Bran | 1 cup | 7g |\n| Shredded Wheat | 1 cup | 6g |\n\n### Legumes / Beans\n\n| Source | Serving | Amount of Fiber |\n|---------------------|---------|-----------------|\n| Split peas, boiled | 1 cup | 16g |\n| Lentils, boiled | 1 cup | 13g |\n| Black beans, boiled | 1 cup | 15g |\n| Kidney beans | 1 cup | 12g |\n| Lima beans | 1 cup | 12g |\n| Baked beans, canned | 1 cup | 10g |\n\n### Grains\n\n| Source | Serving | Amount of Fiber |\n|-----------------------|---------|-----------------|\n| Barley, pearl, cooked | 1 cup | 6g |\n| Spaghetti, wheat | 1 cup | 6g |\n| Quinoa, cooked | 1 cup | 5g |\n| Brown rice, cooked | 1 cup | 3.5g |\n| White rice, cooked | 1 cup | 1g |\n\n### Bread\n\n| Source | Serving | Amount of Fiber |\n|--------------------|---------|-----------------|\n| Bread, whole-wheat | 1 slice | 2g |\n| Bread, rye | 1 slice | 2g |\n| Bread, white | 1 slice | 0.8g |\n\n### Dried Fruit\n\n| Source | Serving | Amount of Fiber |\n|-------------------|----------|-----------------|\n| Prunes | 6 prunes | 12g |\n| Raisins | 1 cup | 8g |\n| Dried Cranberries | 1 cup | 7g |\n\n### Fresh Fruit\n\n| Source | Serving | Amount of Fiber |\n|------------------|----------|-----------------|\n| Raspberries | 1 cup | 8g |\n| Pear | 1 medium | 6g |\n| Apple, with skin | 1 medium | 4g |\n| Banana | 1 medium | 3g |\n| Orange | 1 medium | 3g |\n| Strawberries | 1 cup | 3g |\n\n### Vegetables\n\n| Source | Serving | Amount of Fiber |\n|--------------------------|----------------|-----------------|\n| Green peas, boiled | 1 cup | 9g |\n| Broccoli, boiled | 1 cup | 5g |\n| Brussel sprouts | 1 cup | 4g |\n| Potato, Baked, with skin | 1 medium | 4g |\n| Green beans | 1 cup | 3g |\n| Sweet corn, boiled | 1 cup | 3g |\n| Cauliflower, raw | 1 cup | 2g |\n| Lettuce | 1 cup shredded | 0.5g |\n\n### Nuts and Seeds\n\n| Source | Serving | Amount of Fiber |\n|----------------------|---------|-----------------|\n| Chia seeds | 1 ounce | 10g |\n| Almonds (23 nuts) | 1 ounce | 3.5g |\n| Pistachios (49 nuts) | 1 ounce | 3g |\n| Sunflower kernels | 1 ounce | 3g |\n", "title": "Sources of Fiber", "untracked": false, "uri": "/Food/Sources_of_Fiber", "relativePath": "Food/Sources of Fiber.md" }