Are You Getting Enough Fiber In Your Diet?

Apparently, most of us are not eating enough fiber in our diet. The recommended amount of fiber you need depends on your age and sex. I went through my giant nutrition book for the answer. Fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old,  and 21 grams a day for woman age 51 or older. An easy way to remember is to consume 14 grams of fiber for every 1,000 calories. The amount can differ depending on your health it is important to know what is going on in your body so always see a doctor and ask them the amount of fiber you should be consuming.

Here is a list of common foods that we eat, note that the measurements are based on one cup or 100 grams. If you really need to take control of your fiber intake you will really need to calculate fiber and calories.


Pears  5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.102 Calories per cup.

Strawberries 3 grams in a cup, or 2 grams per 100 grams. This is very high given the low-calorie content of strawberries. 47 Calories per cup.

Avocado 10 grams in a cup, or 6.7 grams per 100 grams. 234 calories per cup.

Apples 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams. 95 Calories per cup.

Raspberries One cup contains 8 grams of fiber, with 6.5 grams per 100 grams. 65 Calories per cup.

Bananas 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams. 105 Calories per cup.

Blueberries 3.6 grams per cup, or 2.4 grams per 100 grams. 85 Calories per cup.

Blackberries 8 grams per cup. Or 5 grams per 100 grams. 62 Calories per cup.

Carrots 3.4 grams in a cup, or 2.8 grams per 100 grams. 25 Calories per cup.

Beets 3.8 grams per cup, or 2.8 grams per 100 grams. 59 Calories per cup.                                

Broccoli  2.4 grams per cup, or 2.6 grams per 100 grams. 31 Calories per cup.

Artichoke 6.9 grams in an artichoke, or 5.4 grams per 100 grams. 60 Calories per cup.

Brussels Sprouts  3.3 grams per cup, or 3.8 grams per 100 grams. 38 Calories per cup.

Kale  2.5 grams per cup or 2.5 grams per 100 grams. 33 Calories per cup.

Spinach 2.4 grams per cup or 2.4 grams per 100 grams. 7 Calories per cup.

Tomatoes 1.5 for one medium tomato or 1.2 grams per 100. 22 Calories per cup.

Lentils  15.6 grams per cup of cooked lentils, or 7.9 per 100 grams.230 Calories per cup.                                                

Kidney Beans 11.3 grams per cup of cooked beans, or 6.4 per 100 grams. 613 Calories per cup.

Split Peas 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams. 671 Calories per cup.

Chickpeas 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams. 729 Calories per cup.

Black Beans  29 grams per cup of cooked black beans, or 16 grams per 100 grams. 218 calories per cup.

Edamame  8.5 grams per cup cooked edamame, or 5.8 grams per 100 grams. 189 Calories per cup.

Quinoa  1.6 grams per cup of cooked quinoa, or 2.8 per 100 grams. 222 Calories per cup.

Brown Rice 3.5 Grams per cup, or 1.8 grams per 100 grams. 216 Calories per cup.

Oats 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams. 607 Calorie per cup.

Popcorn unflavored air popped 14.5 grams per 100 grams. 31 Calories for one cup.

Almonds 3.5 grams per ounce, or 12.5 grams per 100 grams. 529 for one cup.

Chia Seeds 10 grams per ounce, or 34.4 grams per 100 grams. 139 for one ounce.

Pistachios 13 grams for a whole cup, or 9.5 grams per 100 grams. 631 per cup.

Walnuts 5.4 grams per cup, or 7 grams per 100 grams. 691 Calories per cup

Sunflower Seeds 11.5 grams per cup, or 9 grams per 100 grams. 818 per cup.

Pumpkin Seeds 12 grams per cup, or 18 grams per 100 grams. 285 Calories per cup.

Sweet Potatoes  A medium-sized sweet potato (without skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams. 114 Calories  per cup

Dark Chocolate 70% or higher 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams. 170 Calories per ounce.

Most whole grain bread are a great source of fiber the darker the bread usually the best choice. Be aware that some breads have cocoa powder in them to make the bread look healthy. I will be posting more recipes that have high fiber in them. I will use the list of food above so you can get an idea of how to mix it all together to get the right amount of fiber for you.     


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