Let your food be your medicine, and your medicine be your food. ...Hippocrates

Soluble Fiber Content of Foods: Vegetables, Fruits, Legumes and Nuts.

 

Soluble fiber refers to cell wall components, the fraction of dietary fiber, that are soluble in water. They include pectin, some hemicelluloses, beta-glucans, fructans, oligosaccharides, guar and gums. The following table contains an estimated soluble fiber content of foods including vegetables, legumes, fruits, nuts and seeds.

Soluble Fiber Food Source Weight of Food Stuff in grams Soluble Fiber Content in Grams
Vegetables
Artichoke, cooked 168 6.60
Carrots, raw 110 1.65
Broccoli 186 1.90
Egg plant, cooked 198 1.38
Tomato, paste 262 2.15
Celery 180 1.05
Legumes
Soybeans 180 3.40
Lima beans 188 6.96
Kidney beans 177 5.66
Cowpeas 165 0.89
Lentils 198 1.19
Fruits
Banana, 1 medium 118 0.71
Blueberry 144 1.44
Kiwi 170 0.34
Strawberry 144 0.86
Orange 131 1.83
Nuts and Seeds
Almonds 142 1.56
Brazil nuts 140 1.82
Flax seeds 114 13.89
Sesame seeds 150 2.83
Sun flower seeds 128 2.69
Ginger root, powder 280 2.20

 

Total dietary fiber content of high fiber vegetables, fruits and legumes.
Low fiber foods
Total dietary fiber, soluble fiber, and insoluble fiber content of vegetables and legumes
Definitions of dietary fiber food
Dietary fiber: Daily Reference Intakes (DRIs) for fiber

Source of soluble fiber content data: Spiller, G. A. 2001.The CRC Handbook of Dietary Fiber in Human Nutrition. 3 ed. CRC Press, London.

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