You are here: MHHE Home | H&HP Home | Faculty Support | Assessment Activities

Estimating Your Daily Fiber Intake

Following is a listing of many of the foods containing fiber. This list shows the amount of fiber for the designated serving size.

  1. Try to recall the foods that you ate yesterday, and check these off in column 1 on this list.
  2. Next to each item checked of, estimate the grams of fiber you obtained from each item. This will be based on how much of the food you ate in relation to the serving size. Write this value in column 2.
  3. Total up the estimated grams of fiber for the day.
Column 1 Column 2 Food Serving Size Fiber- Grams
Fruits
__________ __________ Apple with skin 1 medium 3.5
__________ __________ Banana 1 medium 2.4
__________ __________ Cherries 10 1.2
__________ __________ Cantaloupe 1/4 melon 1.0
__________ __________ Peach with skin 1 1.9
__________ __________ Pear with skin 1/2 3.1
__________ __________ Prunes 3 3.0
__________ __________ Raisins 1/4 cup 3.1
__________ __________ Raspberries 1/2 cup 3.1
__________ __________ Strawberries 1 cup 3.0
__________ __________ Orange 1 medium 2.6
Vegetables- cooked
__________ __________ Asparagus 1/2 cup 1.0
__________ __________ Beans- green 1/2 cup 1.6
__________ __________ Broccoli 1/2 cup 2.2
__________ __________ Brussels sprouts 1/2 cup 2.3
__________ __________ Cabbage 1/2 cup
__________ __________ Potato with skin 1 medium 2.5
__________ __________ Spinach 1/2 cup 2.5
__________ __________ Sweet potato 1/2 medium 1.7
__________ __________ Zucchini 1/2 cup 1.8
Vegetables- raw
__________ __________ Lettuce 1 cup 1.0
__________ __________ Tomato 1/2 cup 1.1
__________ __________ Celery 1/2 cup 1.1
__________ __________ Cucumber 1/2 cup 0.4
__________ __________ Mushrooms 1/2 cup 0.9
Legumes
__________ __________ Baked beans 1/2 cup 8.8
__________ __________ Peas- dried, cooked 1/2 cup 4.7
__________ __________ Kidney beans- cooked 1/2 cup 7.3
__________ __________ Lima beans- cooked 1/2 cup 4.5
__________ __________ Lentils- cooked 1/2 cup 3.7
__________ __________ Navy beans- cooked 1/2 cup 6.0
Nuts and seeds
__________ __________ Almonds 10 nuts 1.1
__________ __________ Peanuts 10 nuts 1.4
__________ __________ Popcorn- air popped 1 cup 1.0
Bread and pasta
__________ __________ Whole-wheat bread 1 slice 1.4
__________ __________ Other breads 1 slice 1.0
__________ __________ Bran muffin 1 medium 2.5
__________ __________ Bagel 1 medium 0.6
__________ __________ Rice- cooked 1/2 cup 1.0
__________ __________ Pasta- cooked 1/2 cup 1.1
Breakfast cereals
__________ __________ All Bran with extra fiber (Kellogg's) 1 oz 14.0
__________ __________ Fiber One (General Mills) 1 oz 12.0
__________ __________ All Bran (Kellogg's) 1 oz 10.0
__________ __________ 100% Bran with oat bran (Nabisco) 1 oz 8.0
__________ __________ Uncle Sams (U.S. Mills) 1 oz 8.0
__________ __________ 40% Bran type 1 oz 4.0
__________ __________ Raisin bran type 1 oz 4.0
__________ __________ Shredded wheat 1 oz 2.6
__________ __________ Oatmeal- regular, quick, or instant 1 oz 1.6
Total fiber intake: __________g

If your total fiber intake is less than 25 g, look carefully at the foods containing fiber and select some additional foods you can eat to increase your intake to at least 25 g each day.


feedback form | permissions | international | locate your campus rep | request a review copy
digital solutions | publish with us | customer service | mhhe home
Copyright ©2002-2003 The McGraw-Hill Companies.
Any use is subject to the Terms of Use and Privacy Policy.