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8/4/2019 Plant-based (Vegan) Dietary Fiber
1/20
The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces),listed in a descending order from the highest amount of fiber to the lowest amount of fiber. The
sourse of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Food items with no amount of fiber listed on the USDA Nutrient Database are
reflected as "?".
Sourc
eFiber
g
Calciu
m mg
Total
Fat g
Saturate
d
Fat g
Cholester
ol
mg
Protei
n
g
Magnesiu
m
mg
Iron
mgkcal
Lentils,mature
seeds, raw
30.500
51.000 0.960 0.135 0.000 28.060 107.000 9.020338.00
0
Seeds, Flax
seed
27.90
0
199.00
0
34.00
03.196 0.000 19.500 362.000 6.220
492.00
0
Flax seed 27.90
0
199.00
0
34.00
03.196 0.000 19.500 362.000 6.220
492.00
0
Beans,
french,mature
seeds, raw
25.200
186.000
2.020 0.221 0.000 18.810 188.000 3.400343.00
0
Beans,yellow,
mature
seeds, raw
25.10
0
166.00
02.600 0.671 0.000 22.000 222.000 7.010
345.00
0
Broadbeans(fava beans),
matureseeds, raw
25.00
0
103.00
01.530 0.254 0.000 26.120 192.000 6.700
341.00
0
Beans,kidney,
royal red,mature
seeds, raw
24.90
0
131.00
00.450 0.065 0.000 25.330 138.000 8.700
329.00
0
Beans,kidney,california
red, matureseeds, raw
24.90
0
195.00
00.250 0.036 0.000 24.370 160.000 9.350
330.00
0
Beans,kidney, all
24.900
143.000
0.830 0.120 0.000 23.580 140.000 8.200333.00
0
8/4/2019 Plant-based (Vegan) Dietary Fiber
2/20
types,mature
seeds, raw
Beans, small
white,mature
seeds, raw
24.900 173.000 1.180 0.304 0.000 21.110 183.000 7.730 336.000
Beans,
cranberry(roman),mature
seeds, raw
24.70
0
127.00
01.230 0.316 0.000 23.030 156.000 5.000
335.00
0
Beans, navy,
mature
seeds, raw
24.40
0
155.00
01.280 0.331 0.000 22.330 173.000 6.440
335.00
0
Beans,pinto,
matureseeds, raw
24.40
0
121.00
01.130 0.235 0.000 20.880 159.000 5.880
340.00
0
Beans, greatnorthern,
matureseeds, raw
20.20
0
175.00
01.140 0.356 0.000 21.860 189.000 5.470
339.00
0
Lima beans,
large,matureseeds, raw
19.000
81.000 0.690 0.161 0.000 21.460 224.000 7.510 338.000
Mungo
beans,mature
seeds, raw
18.300
138.000
1.640 0.114 0.000 25.210 267.000 7.570341.00
0
Chickpeas
(garbanzobeans,
bengalgram),
matureseeds, raw
17.40
0
105.00
0 6.040 0.626 0.000 19.300 115.000 6.240364.00
0
Mung beans,mature
seeds, raw
16.300
132.000
1.150 0.348 0.000 23.860 189.000 6.740347.00
0
8/4/2019 Plant-based (Vegan) Dietary Fiber
3/20
Beans,white,
matureseeds, raw
15.20
0
240.00
00.850 0.219 0.000 23.360 190.000
10.44
0
333.00
0
Beans,kidney, red,
matureseeds, raw
15.20
083.000 1.060 0.154 0.000 22.530 138.000 6.690
337.00
0
Beans,black,mature
seeds, raw
15.200
123.000
1.420 0.366 0.000 21.600 171.000 5.020341.00
0
Beans, pink,
mature
seeds, raw
12.70
0
130.00
01.130 0.292 0.000 20.960 182.000 6.770
343.00
0
Beans,adzuki,
matureseeds, raw
12.70
066.000 0.530 0.191 0.000 19.870 127.000 4.980
329.00
0
Tomatoes,sun-dried
12.300
110.000
2.970 0.426 0.000 14.110 194.000 9.090258.00
0
Figs, dried,uncooked
12.200
144.000
1.170 0.234 0.000 3.050 59.000 2.230255.00
0
Nuts,almonds
11.800
248.000
50.640 3.881 0.000 21.260 275.000 4.290
578.000
Seeds,
sesameseeds
11.80
0
975.00
0
49.67
06.957 0.000 17.730 351.000
14.55
0
573.00
0
Yardlongbeans,
matureseeds, raw
11.00
0
138.00
01.310 0.339 0.000 24.330 338.000 8.610
347.00
0
Nuts, pine
nuts, pinyon,dried
10.70
0 8.00060.98
0 9.377 0.000 11.570 234.000 3.060629.00
0
Oats 10.60
054.000 6.900 1.217 0.000 16.890 177.000 4.720
389.00
0
SourcFiber
g
Calciu
m mg
Total
Fat g
Saturate
d
Cholester
ol
Protei
n
Magnesiu
m
Iron
mgkcal
8/4/2019 Plant-based (Vegan) Dietary Fiber
4/20
eFat g mg g mg
Seeds,sunflower
seed
10.50
0
116.00
0
49.57
05.195 0.000 22.780 354.000 6.770
570.00
0
Nuts,
pistachionuts, dry
roasted,without saltadded
10.30
0
108.00
0
45.73
05.525 0.000 21.240 120.000 4.180
570.00
0
Nuts,pistachio
nuts, raw
10.000
107.000
43.190
5.286 0.000 20.480 121.000 4.270551.00
0
Nuts,hazelnuts orfilberts
9.700114.00
0
60.75
04.464 0.000 14.950 163.000 4.700
628.00
0
Nuts, pecans9.600 70.000
71.970
6.175 0.000 9.170 121.000 2.530691.00
0
Peanuts,spanish, raw
9.500106.00
049.60
07.642 0.000 26.150 188.000 3.910
570.000
Soybeans,mature
seeds, raw
9.300277.00
0
19.94
02.884 0.000 36.490 280.000
15.70
0
416.00
0
Seeds,sesame
butter, tahini
9.300426.00
053.76
07.529 0.000 17.000 95.000 8.950
595.000
Nuts,
coconutmeat, raw
9.0 14 33.49 29.698 0 3.33 32 2.43 354
Beans,pinto,
immature
seeds,frozen,cooked,
boiled,drained,
without salt
8.600 52.000 0.480 0.058 0.000 9.310 54.000 2.710162.00
0
Nuts, 8.600 85.000 75.77 12.061 0.000 7.910 130.000 3.690 718.00
8/4/2019 Plant-based (Vegan) Dietary Fiber
5/20
macadamianuts, raw
0 0
Peanuts,virginia, raw
8.500 89.00048.75
06.361 0.000 25.190 171.000 2.550
563.000
Nuts,chestnuts,
european,raw,
unpeeled
8.100 27.000 2.260 0.425 0.000 2.420 32.000 1.010213.00
0
Wasabi,root, raw
7.700128.00
00.630 0.000 4.800 69.000 1.030
109.000
Chickpeas(garbanzo
beans,
bengalgram),mature
seeds,cooked,
boiled,without salt
7.600 49.000 2.590 0.269 0.000 8.860 48.000 2.890164.00
0
Dates,domestic,
natural anddry
7.500 32.000 0.450 0.191 0.000 1.970 35.000 1.150275.00
0
Prunes,dried,
uncooked
7.100 51.000 0.520 0.041 0.000 2.610 45.000 2.480239.00
0
Currants,zante, dried
6.800 86.000 0.270 0.028 0.000 4.080 41.000 3.260283.00
0
Raspberries,raw
6.800 22.000 0.550 0.019 0.000 0.910 18.000 0.570 49.000
Nuts,walnuts,
English
6.700104.00
0
65.21
06.126 0.000 15.230 158.000 2.910
654.00
0
Peanut
butter,chunk style,
6.600 41.00049.94
09.580 0.000 24.050 159.000 1.900
589.000
Quinoa5.900 60.000 5.800 0.590 0.000 13.100 210.000 9.250
374.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
6/20
Beans,pinto,
immatureseeds,
frozen,
unprepared
5.700 58.000 0.500 0.061 0.000 9.800 60.000 3.000170.00
0
Nuts,brazilnuts,
dried,unblanched
5.400176.00
0
66.22
016.154 0.000 14.340 225.000 3.400
656.00
0
Lima beans,
immatureseeds,
cooked,boiled,
drained,without salt
5.300 32.000 0.320 0.073 0.000 6.810 74.000 2.450123.00
0
Peas, green,raw
5.100 25.000 0.400 0.071 0.000 5.420 33.000 1.470 81.000
Nuts,walnuts,
black
5.000 58.00056.58
03.628 0.000 24.350 202.000 3.070
607.000
Lima beans,
immatureseeds, raw
4.900 34.000 0.860 0.198 0.000 6.840 58.000 3.140113.00
0
Lotus root,raw
4.900 45.000 0.100 0.030 0.000 2.600 23.000 1.160 74.000
Avocados,
raw,California
4.900 11.00017.33
02.590 0.000 2.110 41.000 1.180
177.00
0
Sourc
eFiber
g
Calciu
m mg
Total
Fat g
Saturate
d
Fat g
Cholester
ol
mg
Protei
n
g
Magnesiu
m
mg
Iron
mgkcal
Parsnips,raw
4.900 36.000 0.300 0.050 0.000 1.200 29.000 0.590 75.000
Nuts, pinenuts,
pignolia,dried
4.500 26.00050.70
07.797 0.000 24.000 233.000 9.200
566.00
0
8/4/2019 Plant-based (Vegan) Dietary Fiber
7/20
Gooseberries, raw
4.300 25.000 0.580 0.038 0.000 0.880 10.000 0.310 44.000
Soybeans,green, raw
4.200197.00
06.800 0.786 0.000 12.950 65.000 3.550
147.000
Broadbeans,immature
seeds, raw
4.200 22.000 0.600 0.138 0.000 5.600 38.000 1.900 72.000
Cranberries,raw
4.200 7.000 0.200 0.017 0.000 0.390 5.000 0.200 49.000
Raisins,seedless
4.000 49.000 0.460 0.150 0.000 3.220 33.000 2.080300.00
0
Chicorygreens, raw
4.000100.00
00.300 0.073 0.000 1.700 30.000 0.900 23.000
Seeds,pumpkin
and squashseed kernels
3.900 43.00045.85
08.674 0.000 24.540 535.000
14.97
0
541.00
0
Pumpkinand squash
seed kernels
3.900 43.00045.85
08.674 0.000 24.540 535.000
14.97
0
541.00
0
Brusselssprouts, raw
3.800 42.000 0.300 0.062 0.000 3.380 23.000 1.400 43.000
Nuts,almond
butter, plain,without salt
added
3.700270.00
0
59.10
05.602 0.000 15.080 303.000 3.700
633.00
0
Broadbeans,
immatureseeds,
cooked,boiled,
drained,
without salt
3.600 18.000 0.500 0.142 0.000 4.800 31.000 1.500 62.000
Collards,raw
3.600145.00
00.420 0.055 0.000 2.450 9.000 0.190 30.000
Pricklypears, raw
3.600 56.000 0.510 0.067 0.000 0.730 85.000 0.300 41.000
Dandelion 3.500 187.00 0.700 0.170 0.000 2.700 36.000 3.100 45.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
8/20
greens, raw 0
Beans, snap,
green, raw3.400 37.000 0.120 0.026 0.000 1.820 25.000 1.040 31.000
Kiwi fruit,
(chinesegooseberries
), fresh, raw
3.400 26.000 0.440 0.029 0.000 0.990 30.000 0.410 61.000
Parsley, raw3.300
138.000
0.790 0.132 0.000 2.970 50.000 6.200 36.000
Mustardgreens, raw
3.300103.00
00.200 0.010 0.000 2.700 32.000 1.460 26.000
Burdockroot, raw
3.300 41.000 0.150 0.025 0.000 1.530 38.000 0.800 72.000
Figs, raw 3.300 35.000 0.300 0.060 0.000 0.750 17.000 0.370 74.000
Okra, raw 3.200 81.000 0.100 0.026 0.000 2.000 57.000 0.800 33.000
Beans, snap,
green,cooked,
boiled,drained,
without salt
3.200 46.000 0.280 0.064 0.000 1.890 25.000 1.280 35.000
Turnip
greens, raw3.200
190.00
00.300 0.070 0.000 1.500 31.000 1.100 27.000
Olives, ripe,
canned(small-extra
large)
3.200 88.00010.68
01.415 0.000 0.840 4.000 3.300
115.000
Endive, raw 3.100 52.000 0.200 0.048 0.000 1.250 15.000 0.830 17.000
Nuts,cashew nuts,
dry roasted,without salt
added
3.000 45.00046.35
09.157 0.000 15.310 260.000 6.000
574.000
Broccoli,raw
3.000 48.000 0.350 0.054 0.000 2.980 25.000 0.880 28.000
Carrots, raw 3.000 27.000 0.190 0.030 0.000 1.030 15.000 0.500 43.000
SourcFiber
g
Calciu
m mg
Total
Fat g
Saturate
d
Cholester
ol
Protei
n
Magnesiu
m
Iron
mgkcal
8/4/2019 Plant-based (Vegan) Dietary Fiber
9/20
eFat g mg g mg
Beets, raw 2.800 16.000 0.170 0.027 0.000 1.610 23.000 0.800 43.000
Peppers,
jalapeno,raw
2.800 10.000 0.620 0.062 0.000 1.350 19.000 0.700 30.000
Corn, sweet,
yellow andwhite, raw
2.700 2.000 1.180 0.182 0.000 3.220 37.000 0.520 86.000
Spinach, raw 2.700 99.000 0.350 0.056 0.000 2.860 79.000 2.710 22.000
Blueberries,
raw2.700 6.000 0.380 0.032 0.000 0.670 5.000 0.170 56.000
Carambola,
(starfruit),raw
2.700 4.000 0.350 0.023 0.000 0.540 9.000 0.260 33.000
Apples, raw,with skin
2.700 7.000 0.360 0.058 0.000 0.190 5.000 0.180 59.000
Peas, edible-
podded, raw2.600 43.000 0.200 0.039 0.000 2.800 24.000 2.080 42.000
Mushrooms,
enoki, raw2.600 1.000 0.390 0.043 0.000 2.370 16.000 0.888 34.000
Alfalfa
seeds,sprouted,
raw
2.500 32.000 0.690 0.069 0.000 3.990 27.000 0.960 29.000
Potatoes,
raw, skin2.500 30.000 0.100 0.026 0.000 2.570 23.000 3.240 58.000
Cauliflower,
raw2.500 22.000 0.210 0.032 0.000 1.980 15.000 0.440 25.000
Oranges,raw,
California,
valencias
2.500 40.000 0.300 0.035 0.000 1.040 10.000 0.090 49.000
Eggplant,raw
2.500 7.000 0.180 0.034 0.000 1.020 14.000 0.270 26.000
Mushroom,oyster, raw
2.400 6.000 0.510 ? 0.000 4.140 20.000 1.740 37.000
Apricots, 2.400 14.000 0.390 0.027 0.000 1.400 8.000 0.540 48.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
10/20
raw
Bananas,
raw2.400 6.000 0.480 0.185 0.000 1.030 29.000 0.310 92.000
Pears, raw 2.400 11.000 0.400 0.022 0.000 0.390 6.000 0.250 59.000
Tofu, raw,
firm,prepared
with calciumsulfate
2.300683.00
08.720 1.261 0.000 15.780 58.000
10.470
145.000
Cabbage,raw
2.300 47.000 0.270 0.033 0.000 1.440 15.000 0.590 25.000
Cherries,sweet, raw
2.300 15.000 0.960 0.216 0.000 1.200 11.000 0.390 72.000
Tangerines,(mandarin
oranges),raw
2.300 14.000 0.190 0.022 0.000 0.630 12.000 0.100 44.000
Strawberries, raw
2.300 14.000 0.370 0.020 0.000 0.610 10.000 0.380 30.000
Garlic, raw2.100
181.00
00.500 0.089 0.000 6.360 25.000 1.700
149.00
0
Asparagus,
raw2.100 21.000 0.200 0.046 0.000 2.280 18.000 0.870 23.000
Mushrooms,
shiitake,cooked,
without salt
2.100 3.000 0.220 0.055 0.000 1.560 14.000 0.440 55.000
Kale, raw2.000
135.00
00.700 0.091 0.000 3.300 34.000 1.700 50.000
Ginger root,
raw2.000 18.000 0.730 0.203 0.000 1.740 43.000 0.500 69.000
Cabbage,
red, raw 2.000 51.000 0.260 0.034 0.000 1.390 15.000 0.490 27.000
Peppers,sweet, red,
raw
2.000 9.000 0.190 0.028 0.000 0.890 10.000 0.460 27.000
SourcFiber
g
Calciu
m mg
Total
Fat g
Saturate
d
Cholester
ol
Protei
n
Magnesiu
m
Iron
mgkcal
8/4/2019 Plant-based (Vegan) Dietary Fiber
11/20
eFat g mg g mg
Peaches, raw 2.000 5.000 0.090 0.010 0.000 0.700 7.000 0.110 43.000
Mung beans,
matureseeds,
sprouted,cooked, stir-
fried
1.900 13.000 0.210 0.039 0.000 4.300 33.000 1.900 50.000
Lettuce,looseleaf,
raw
1.900 68.000 0.300 0.039 0.000 1.300 11.000 1.400 18.000
Squash,
summer, all
varieties,raw
1.900 20.000 0.210 0.044 0.000 1.180 23.000 0.460 20.000
Squash,
summer,crookneck
andstraightneck,
raw
1.900 21.000 0.240 0.049 0.000 0.940 21.000 0.480 19.000
Rice, brown,
long-grain,
cooked
1.800 10.000 0.900 0.180 0.000 2.580 43.000 0.420111.00
0
Rice, brown,medium-grain,
cooked
1.800 10.000 0.830 0.165 0.000 2.320 44.000 0.530112.00
0
Leeks, (bulb
and lowerleaf-
portion), raw
1.800 59.000 0.300 0.040 0.000 1.500 28.000 2.100 61.000
Onions, raw 1.800 20.000 0.160 0.026 0.000 1.160 10.000 0.220 38.000
Turnips, raw 1.800 30.000 0.100 0.011 0.000 0.900 11.000 0.300 27.000
Rhubarb,
raw1.800 86.000 0.200 0.053 0.000 0.900 12.000 0.220 21.000
Peppers,
sweet,1.800 9.000 0.190 0.028 0.000 0.890 10.000 0.460 27.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
12/20
green, raw
Papayas,
raw1.800 24.000 0.140 0.043 0.000 0.610 10.000 0.100 39.000
Mangos, raw 1.800 10.000 0.270 0.066 0.000 0.510 9.000 0.130 65.000
Lettuce, cos
or romaine,raw
1.700 36.000 0.200 0.026 0.000 1.620 6.000 1.100 14.000
Mulberries,raw
1.700 39.000 0.390 0.027 0.000 1.440 18.000 1.850 43.000
Celery, raw 1.700 40.000 0.140 0.037 0.000 0.750 11.000 0.400 16.000
Arugula,
raw1.600
160.00
00.660 0.086 0.000 2.580 47.000 1.460 25.000
Potatoes,raw, fleshand skin
1.600 7.000 0.100 0.026 0.000 2.070 21.000 0.760 79.000
Chard,
swiss, raw1.600 51.000 0.200 0.030 0.000 1.800 81.000 1.800 19.000
Nectarines,
raw1.600 5.000 0.460 0.051 0.000 0.940 8.000 0.150 49.000
Radishes,
raw1.600 21.000 0.540 0.030 0.000 0.600 9.000 0.290 20.000
Radishes,
oriental, raw 1.600 27.000 0.100 0.030 0.000 0.600 16.000 0.400 18.000
Mushrooms,
portabella,raw
1.500 8.000 0.200 0.026 0.000 2.500 11.000 0.600 26.000
Watercress,raw
1.500120.00
00.100 0.027 0.000 2.300 21.000 0.200 11.000
Squash,
winter, allvarieties,
raw
1.500 31.000 0.230 0.046 0.000 1.450 21.000 0.580 37.000
Squash,
winter,acorn, raw
1.500 33.000 0.100 0.021 0.000 0.800 32.000 0.700 40.000
Plums, raw 1.500 4.000 0.620 0.049 0.000 0.790 7.000 0.100 55.000
Lettuce, 1.400 19.000 0.190 0.025 0.000 1.010 9.000 0.500 12.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
13/20
iceberg(includes
crispheadtypes), raw
Soy milk 1.300 4.000 1.910 0.214 0.000 2.750 19.000 0.580 33.000
Sourc
eFiber
gCalciu
m mgTotal
Fat g
Saturate
d
Fat g
Cholester
ol
mg
Protei
n
g
Magnesiu
m
mg
Iron
mgkcal
Seaweed,kelp, raw
1.300168.00
00.560 0.247 0.000 1.680 121.000 2.850 43.000
Seaweed,irishmoss,
raw
1.300 72.000 0.160 0.033 0.000 1.510 144.000 8.900 49.000
Mushrooms,
raw1.200 5.000 0.330 0.046 0.000 2.900 10.000 1.040 25.000
Pineapple,
raw1.200 7.000 0.430 0.032 0.000 0.390 14.000 0.370 49.000
Soybeans,
matureseeds,
sprouted,raw
1.100 67.000 6.700 0.929 0.000 13.090 72.000 2.100122.00
0
Squash,zucchini,baby, raw
1.100 21.000 0.400 0.083 0.000 2.710 33.000 0.790 21.000
Tomatoes,red, ripe,
raw, yearround
average
1.100 5.000 0.330 0.045 0.000 0.850 11.000 0.450 21.000
Lettuce,
butterhead
(includesboston andbibb types),
raw
1.000 32.000 0.220 0.029 0.000 1.290 13.000 0.300 13.000
Grapes, red
or green(european
1.000 11.000 0.580 0.189 0.000 0.660 6.000 0.260 71.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
14/20
typevarieties,
such as,Thompson
seedless),
raw
Peppers,sweet,
yellow, raw
0.900 11.000 0.210 0.031 0.000 1.000 12.000 0.460 27.000
Melons,cantaloupe,
raw
0.800 11.000 0.280 0.071 0.000 0.880 11.000 0.210 35.000
Cucumber,
with peel,
raw
0.800 14.000 0.130 0.034 0.000 0.690 11.000 0.260 13.000
Pomegranates, raw
0.600 3.000 0.300 0.038 0.000 0.950 3.000 0.300 68.000
Melons,honeydew,
raw
0.600 6.000 0.100 0.025 0.000 0.460 7.000 0.070 35.000
Seaweed,
wakame,raw
0.500150.00
00.640 0.130 0.000 3.030 107.000 2.180 45.000
Pumpkin,raw 0.500 21.000 0.100 0.052 0.000 1.000 12.000 0.800 26.000
Watermelon,
raw0.500 8.000 0.430 0.048 0.000 0.620 11.000 0.170 32.000
Seaweed,
agar, raw0.500 54.000 0.030 0.006 0.000 0.540 67.000 1.860 26.000
Tofu, firm,
preparedwith calcium
sulfate and
magnesiumchloride
0.400162.00
04.460 0.646 0.000 8.040 46.000 1.450 77.000
Rice, white,
long-grain,regular,
cooked
0.400 10.000 0.280 0.077 0.000 2.690 12.000 1.200130.00
0
8/4/2019 Plant-based (Vegan) Dietary Fiber
15/20
Seaweed,laver, raw
0.300 70.000 0.280 0.061 0.000 5.810 2.000 1.800 35.000
Tofu, soft,prepared
with calciumsulfate and
magnesiumchloride
0.200 111.000 3.690 0.533 0.000 6.550 27.000 1.110 61.000
MORI-NU,Tofu, silken,firm
0.100 32.000 2.700 0.406 0.000 6.900 7.000 1.030 62.000
Pork, fresh,leg (ham),
rump half,
separablelean only,cooked,
roasted
0.000 7.000 8.140 2.870 96.000 30.940 29.000 1.140
206.00
0
Chicken,
broilers orfryers, light
meat, meatonly,
cooked,roasted
0.000 15.000 4.510 1.270 85.000 30.910 27.000 1.060173.00
0
Chicken,broilers or
fryers,breast, meat
and skin,cooked,
roasted
0.000 14.000 7.780 2.190 84.000 29.800 27.000 1.070197.00
0
Turkey, all
classes,breast, meat
and skin,cooked,
roasted
0.000 21.000 7.410 2.100 74.000 28.710 27.000 1.400189.00
0
Lamb,domestic,
leg, whole(shank and
0.000 8.000 7.740 2.760 89.000 28.300 26.000 2.120191.00
0
8/4/2019 Plant-based (Vegan) Dietary Fiber
16/20
sirloin),separable
lean only,trimmed to
1/4" fat,
choice,cooked,roasted
Finfish,halibut,
Atlantic andPacific,
cooked, dryheat
0.000 60.000 2.940 0.417 41.000 26.690 107.000 1.070140.00
0
Finfish,
salmon,chinook,
cooked, dryheat
0.000 28.00013.38
03.214 85.000 25.720 122.000 0.910
231.000
Sourc
eFiber
g
Calciu
m mg
Total
Fat g
Saturate
d
Fat g
Cholester
ol
mg
Protei
n
g
Magnesiu
m
mg
Iron
mgkcal
Beef,ground,
regular,cooked,
broiled,medium
0.000 11.000 20.690
8.130 90.000 24.070 20.000 2.440 289.000
Beef, varietymeats and
by-products,tongue,
cooked,simmered
0.000 7.00020.74
08.930 107.000 22.110 17.000 3.390
283.000
Egg, whole,cooked,
fried
0.000 55.00015.00
04.167 459.000 13.540 11.000 1.560
199.00
0
Egg, whole,cooked,
hard-boiled
0.000 50.00010.61
03.267 424.000 12.580 10.000 1.190
155.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
17/20
Egg, whole,raw, fresh
0.000 49.00010.02
03.100 425.000 12.490 10.000 1.440
149.000
Milk, sheep0.000
193.400
7.000 4.603 27.000 5.980 18.360 0.100107.80
8
Milk, goat 0.000 133.500
4.140 2.667 11.400 3.560 13.970 0.050 68.813
Milk, nonfat0.000
123.00
00.180 0.117 2.000 3.410 11.000 0.040 35.000
Milk,
producer,fluid, 3.7%
milkfat
0.000119.00
03.660 2.278 14.300 3.280 13.400 0.050 64.172
Milk, human 0.000 32.200 4.380 2.009 13.900 1.030 3.400 0.030 69.563
RICEDREAM
0.000 8.000 0.810 0.068 0.000 0.170 4.000 0.080 49.000
Wingedbeans,
matureseeds, raw
?440.00
0
16.32
02.303 0.000 29.650 179.000
13.44
0
409.00
0
Mothbeans,
matureseeds, raw
?150.00
01.610 0.364 0.000 22.940 381.000
10.85
0
343.00
0
Tempeh?
111.000
10.800 2.220 0.000 18.540 81.000 2.703
193.000
Tempeh,cooked
? 95.60011.38
03.290 ?(0.000) 18.190 77.200 2.126
197.000
Seeds, lotusseeds
?163.00
01.970 0.330 0.000 15.410 210.000 3.530
332.000
lotus seeds?
163.000
1.970 0.330 0.000 15.410 210.000 3.530332.00
0
Beans, fava,
in pod, raw? 37.000 0.730 0.118 0.000 7.920 33.000 1.550 88.000
Winged
beans,immature
seeds, raw
? 84.000 0.870 0.238 0.000 6.950 34.000 1.500 49.000
Seaweed,
spirulina,? 12.000 0.390 0.135 0.000 5.920 19.000 2.790 26.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
18/20
raw
Fiddlehead
ferns, raw? 32.000 0.400 ? 0.000 4.550 34.000 1.310 34.000
Nuts,
chestnuts,chinese, raw
? 18.000 1.110 0.164 0.000 4.200 84.000 1.410 224.000
Beans,
adzuki,yokan,
mature seeds
? 27.000 0.120 0.043 0.000 3.290 18.000 1.160260.00
0
Hyacinth-
beans,immature
seeds, raw
? 50.000 0.200 0.088 0.000 2.100 40.000 0.740 46.000
Squash,
winter,hubbard,
raw
? 14.000 0.500 0.103 0.000 2.000 19.000 0.400 40.000
Nuts,
chestnuts,european,
raw, peeled
? 19.000 1.250 0.235 0.000 1.630 30.000 0.940196.00
0
Chicory
roots, raw? 41.000 0.200 0.048 0.000 1.400 22.000 0.800 73.000
Squash,summer,
scallop, raw
? 19.000 0.200 0.041 0.000 1.200 23.000 0.400 18.000
Squash,
winter,butternut,
raw
? 48.000 0.100 0.021 0.000 1.000 34.000 0.700 45.000
Persimmons,
native, raw? 27.000 0.400 ? 0.000 0.800 ? 2.500
127.00
0
Sourc
eFiber
gCalciu
m mgTotal
Fat g
Saturate
d
Fat g
Cholester
ol
mg
Protei
n
g
Magnesiu
m
mg
Iron
mgkcal
Squash,
winter,? 23.000 0.570 0.117 0.000 0.640 12.000 0.310 31.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
19/20
spaghetti,raw
Crabapples,raw
? 18.000 0.300 0.048 0.000 0.400 7.000 0.360 76.000
Lentils,sprouted,
raw
? 25.000 0.550 0.057 0.000 8.960 37.000 3.210106.00
0
Beans, navy,mature
seeds,sprouted,
cooked,boiled,
drained,
without salt
? 16.000 0.810 0.098 0.000 7.070 111.000 2.110 78.000
Nuts,acorns, raw
? 41.00023.86
03.102 0.000 6.150 62.000 0.790
387.000
Beans, navy,mature
seeds,sprouted,
raw
? 15.000 0.700 0.085 0.000 6.150 101.000 1.930 67.000
Beans,
pinto,
matureseeds,sprouted,
raw
? 43.000 0.900 0.109 0.000 5.250 53.000 1.970 62.000
Beans,kidney,
matureseeds,
sprouted,cooked,
boiled,drained,
without salt
? 19.000 0.580 0.083 0.000 4.830 23.000 0.890 33.000
Beans,
kidney,mature
seeds,
? 17.000 0.500 0.072 0.000 4.200 21.000 0.810 29.000
8/4/2019 Plant-based (Vegan) Dietary Fiber
20/20
sprouted,raw
Pumpkinleaves, raw
? 39.000 0.400 0.207 0.000 3.150 38.000 2.220 19.000