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Dietary fiber refers to cell wall components in plants (vegetables, fruits, legumes). The fiber content in vegetables or fruits is variable depending on species, time of harvest, storage, climatic condition, etc. Generally, vegetables harvested at early stage of development have lower fiber content than when harvested at later stage.
Below is a table containing a list of low fiber foods (fruits, vegetables, legumes and nuts, and juices; in descending order).
| Dietary Fiber Food Sources |
Fiber content in grams per 100 g food |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added |
3.88 |
| Candies, carob |
3.88 |
| Broccoli, cooked, boiled, drained, without salt |
3.24 |
| English muffins, plain, toasted, enriched, with calcium propionate (includes sourdough) |
2.88 |
| Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated |
2.80 |
| Cauliflower, cooked, boiled, drained, without salt |
2.78 |
| Muffins, blueberry, commercially prepared |
2.63 |
| Croissants, butter |
2.63 |
| Candies, NESTLE, CRUNCH Bar and Dessert Topping |
2.50 |
| Candies, M&M MARS, SNICKERS Bar |
2.46 |
| Bread, white, commercially prepared (includes soft bread crumbs) |
2.44 |
| Muffins, corn, dry mix, prepared |
2.40 |
| Bread, cornbread, dry mix, prepared |
2.33 |
| Sweet rolls, cinnamon, commercially prepared with raisins |
2.33 |
| Rolls, hard (includes kaiser) |
2.28 |
| Pizza, cheese topping, regular crust, frozen, cooked |
2.22 |
| Bread, pita, white, enriched |
2.17 |
| Cabbage, red, raw |
2.14 |
| Lettuce, cos or romaine, raw |
2.14 |
| Cookies, brownies, commercially prepared |
2.14 |
| Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) |
2.12 |
| Coffeecake, cinnamon with crumb topping, commercially prepared, enriched |
2.06 |
| Cherries, sweet, raw |
2.06 |
| Asparagus, cooked, boiled, drained |
2.00 |
| Cake, yellow, commercially prepared, with chocolate frosting |
1.88 |
| Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) |
1.83 |
| Asparagus, canned, drained solids |
1.67 |
| Pears, canned, heavy syrup pack, solids and liquids |
1.58 |
| Pears, canned, juice pack, solids and liquids |
1.58 |
| Peaches, raw |
1.53 |
| Cake, boston cream pie, commercially prepared |
1.41 |
| Onions, cooked, boiled, drained, without salt |
1.38 |
| Peaches, canned, heavy syrup pack, solids and liquids |
1.33 |
| Peaches, canned, juice pack, solids and liquids |
1.33 |
| Apples, raw, without skin |
1.27 |
| Pie, lemon meringue, commercially prepared |
1.24 |
| Tomatoes, red, ripe, raw, year round average |
1.22 |
| Grapefruit, raw, white, all areas |
1.10 |
| Squash, summer, all varieties, raw |
1.06 |
| Pie crust, standard-type, frozen, ready-to-bake, baked |
1.03 |
| Pie, blueberry, commercially prepared |
1.03 |
| Cake, white, prepared from recipe with coconut frosting |
0.98 |
| Puddings, chocolate, ready-to-eat |
0.97 |
| Tapioca, pearl, dry |
0.92 |
| Cereals, QUAKER, corn grits, instant, plain, prepared with water |
0.88 |
| Melons, cantaloupe, raw |
0.88 |
| Grapes, red or green (european type varieties, such as, Thompson seedless), raw |
0.88 |
| Melons, honeydew, raw |
0.82 |
| Melons, honeydew, raw |
0.81 |
| Soup, clam chowder, manhattan, canned, prepared with equal volume water |
0.61 |
| Soup, clam chowder, new england, canned, prepared with equal volume milk, commercial |
0.60 |
| Soup, PROGRESSO HEALTHY CLASSICS VEGETABLE, canned, ready-to-serve |
0.59 |
| Milk, chocolate, fluid, commercial, lowfat |
0.52 |
| Cereals, CREAM OF WHEAT, regular, cooked with water, without salt |
0.52 |
| Macaroni and Cheese, canned entree |
0.52 |
| Soup, PROGRESSO HEALTHY CLASSICS CHICKEN NOODLE, canned, ready-to-serve |
0.51 |
| Cereals, CREAM OF WHEAT, quick, cooked with water, without salt |
0.50 |
| Soup, vegetable, canned, chunky, ready-to-serve, commercial |
0.50 |
| Soup, PROGRESSO HEALTHY CLASSICS MINESTRONE, canned, ready-to-serve |
0.50 |
| Soup, PROGRESSO HEALTHY CLASSICS NEW ENGLAND CLAM CHOWDER, canned, ready-to-serve |
0.49 |
| Cereals, Malt-o-Meal, plain, prepared with water, without salt |
0.49 |
| Watermelon, raw |
0.38 |
|
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