Fruits
Apple, (medium) w/skin = 3.3 grams
Mango (average) w/o skin = 4.9 grams
Orange (medium) = 2.7 grams
Peach, (medium) = 1.5 grams
Pear, (medium) = 5.1 grams
Tangerine, (medium) = 1.9 grams
Apricots (dried) (25g) = 2 grams
Figs (dried) (25g) = 2 grams
Vegetables
Asparagus, cooked 4 spears = 1.2 grams
Broccoli, cooked 1/2 cup = 2.6 grams
Brussels sprouts, cooked 1/2 cup = 2 grams
Cabbage, cooked 1/2 cup = 1.5 grams
Carrot, cooked 1/2 cup = 2.3 grams
Cauliflower, cooked 1/2 cup = 1.7 grams
Peas, frozen, (50g) = 2.5 grams
Potato, fresh, cooked 1 = 2.3 grams
Romaine lettuce 1 cup = 1.2 grams
Spinach, cooked 1/2 cup = 2.2 grams
Summer squash, cooked 1 cup = 2.5 grams
Tomato, raw 1 = 1 gram
Winter squash, cooked 1 cup = 5.7 grams
Beans
Baked beans, canned, plain 1/2 cup = 6.3 grams
Kidney beans, fresh, cooked 1/2 cup = 5.7 grams
Lima beans, fresh, cooked 1/2 cup = 6.6 grams
Grains
All Bran (30g) = 7.3 grams
Bread, whole-wheat 1 slice = 1.9 grams
Brown rice, cooked 1 cup = 3.5 grams
Cereal, bran flake 3/4 cup = 5.3 grams
Oatmeal, plain, cooked 3/4 cup = 3 grams
White rice, cooked 1 cup = 0.6 grams
Source: Includes material from USDA Nutrient Database for Standard Reference Release 15.
