Curry powder
Spices, curry powder- Fiber, total dietary: 53 g
- Energy: 325 kcal
- Protein: 57 kcal
- Fat: 56 kcal
- Carbs: 223 kcal
Fiber, total dietary
Recommended Amounts
The Daily Value (DV) for Fiber, total dietary is 28 g daily.
Foods rich in Fiber, total dietary
Ground cinnamon
Spices, cinnamon, ground- Fiber, total dietary: 53 g
- Energy: 247 kcal
- Protein: 16 kcal
- Fat: 4.96 kcal
- Carbs: 322 kcal
Ground savory
Spices, savory, ground- Fiber, total dietary: 46 g
- Energy: 272 kcal
- Protein: 27 kcal
- Fat: 24 kcal
- Carbs: 275 kcal
Baobab powder
- Fiber, total dietary: 45 g
- Energy: 250 kcal
- Protein: 15 kcal
- Fat: 1.88 kcal
- Carbs: 319 kcal
Roasted Pinon nuts
Pinon Nuts, roasted (Navajo)- Fiber, total dietary: 43 g
- Energy: 541 kcal
- Protein: 30 kcal
- Fat: 136 kcal
- Carbs: 204 kcal
Wheat bran (crude)
Wheat bran, crude- Fiber, total dietary: 43 g
- Energy: 216 kcal
- Protein: 62 kcal
- Fat: 17 kcal
- Carbs: 258 kcal
Dried rosemary
Spices, rosemary, dried- Fiber, total dietary: 43 g
- Energy: 331 kcal
- Protein: 20 kcal
- Fat: 61 kcal
- Carbs: 256 kcal
Dried oregano
Spices, oregano, dried- Fiber, total dietary: 43 g
- Energy: 265 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 276 kcal
Coriander seed
Spices, coriander seed- Fiber, total dietary: 42 g
- Energy: 298 kcal
- Protein: 49 kcal
- Fat: 71 kcal
- Carbs: 220 kcal
Ground sage
Spices, sage, ground- Fiber, total dietary: 40 g
- Energy: 315 kcal
- Protein: 43 kcal
- Fat: 51 kcal
- Carbs: 243 kcal
Dried marjoram
Spices, marjoram, dried- Fiber, total dietary: 40 g
- Energy: 271 kcal
- Protein: 51 kcal
- Fat: 28 kcal
- Carbs: 242 kcal
Fennel seed
Spices, fennel seed- Fiber, total dietary: 40 g
- Energy: 345 kcal
- Protein: 63 kcal
- Fat: 59 kcal
- Carbs: 209 kcal
Carob flour
- Fiber, total dietary: 40 g
- Energy: 222 kcal
- Protein: 18 kcal
- Fat: 2.6 kcal
- Carbs: 356 kcal
Caraway seed
Spices, caraway seed- Fiber, total dietary: 38 g
- Energy: 333 kcal
- Protein: 79 kcal
- Fat: 58 kcal
- Carbs: 200 kcal
Dried basil
Spices, basil, dried- Fiber, total dietary: 38 g
- Energy: 233 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 191 kcal
Dried thyme
Spices, thyme, dried- Fiber, total dietary: 37 g
- Energy: 276 kcal
- Protein: 36 kcal
- Fat: 30 kcal
- Carbs: 256 kcal
Cocoa, Unsweetened powder
Cocoa, dry powder, unsweetened- Fiber, total dietary: 37 g
- Energy: 228 kcal
- Protein: 78 kcal
- Fat: 55 kcal
- Carbs: 232 kcal
Paprika
Spices, paprika- Fiber, total dietary: 35 g
- Energy: 282 kcal
- Protein: 57 kcal
- Fat: 52 kcal
- Carbs: 216 kcal
Chili powder
Spices, chili powder- Fiber, total dietary: 35 g
- Energy: 282 kcal
- Protein: 54 kcal
- Fat: 57 kcal
- Carbs: 199 kcal
Dried Chia Seeds
Seeds, chia seeds, dried- Fiber, total dietary: 34 g
- Energy: 486 kcal
- Protein: 66 kcal
- Fat: 123 kcal
- Carbs: 168 kcal
Coconut flour
Flour, coconut- Fiber, total dietary: 34 g
- Energy: 438 kcal
- Protein: 65 kcal
- Fat: 61 kcal
- Carbs: 236 kcal
Ground cloves
Spices, cloves, ground- Fiber, total dietary: 34 g
- Energy: 274 kcal
- Protein: 24 kcal
- Fat: 52 kcal
- Carbs: 262 kcal
Dried spearmint
Spearmint, dried- Fiber, total dietary: 30 g
- Energy: 285 kcal
- Protein: 80 kcal
- Fat: 24 kcal
- Carbs: 208 kcal
Sun-dried hot chile peppers
Peppers, hot chile, sun-dried- Fiber, total dietary: 29 g
- Energy: 324 kcal
- Protein: 42 kcal
- Fat: 23 kcal
- Carbs: 279 kcal
Cardamom
Spices, cardamom- Fiber, total dietary: 28 g
- Energy: 311 kcal
- Protein: 43 kcal
- Fat: 27 kcal
- Carbs: 274 kcal
Flaxseeds
Seeds, flaxseed- Fiber, total dietary: 27 g
- Energy: 534 kcal
- Protein: 73 kcal
- Fat: 169 kcal
- Carbs: 116 kcal
Red or cayenne pepper
Spices, pepper, red or cayenne- Fiber, total dietary: 27 g
- Energy: 318 kcal
- Protein: 48 kcal
- Fat: 69 kcal
- Carbs: 227 kcal
Dried parsley
Spices, parsley, dried- Fiber, total dietary: 27 g
- Energy: 292 kcal
- Protein: 107 kcal
- Fat: 22 kcal
- Carbs: 203 kcal
Dried bay leaf
Spices, bay leaf- Fiber, total dietary: 26 g
- Energy: 313 kcal
- Protein: 30 kcal
- Fat: 33 kcal
- Carbs: 300 kcal
White pepper
Spices, pepper, white- Fiber, total dietary: 26 g
- Energy: 296 kcal
- Protein: 42 kcal
- Fat: 8.48 kcal
- Carbs: 274 kcal
Freeze-dried chives
Chives, freeze-dried- Fiber, total dietary: 26 g
- Energy: 311 kcal
- Protein: 85 kcal
- Fat: 14 kcal
- Carbs: 257 kcal
Raw Winged Beans
Winged beans, mature seeds, raw- Fiber, total dietary: 26 g
- Energy: 409 kcal
- Protein: 119 kcal
- Fat: 65 kcal
- Carbs: 167 kcal
Raw Hyacinth Beans
Hyacinth beans, mature seeds, raw- Fiber, total dietary: 26 g
- Energy: 344 kcal
- Protein: 96 kcal
- Fat: 6.76 kcal
- Carbs: 243 kcal
Black pepper
Spices, pepper, black- Fiber, total dietary: 25 g
- Energy: 251 kcal
- Protein: 42 kcal
- Fat: 13 kcal
- Carbs: 256 kcal
Raw french beans
Beans, french, mature seeds, raw- Fiber, total dietary: 25 g
- Energy: 343 kcal
- Protein: 75 kcal
- Fat: 8.08 kcal
- Carbs: 256 kcal
Raw yellow beans
Beans, yellow, mature seeds, raw- Fiber, total dietary: 25 g
- Energy: 345 kcal
- Protein: 88 kcal
- Fat: 10 kcal
- Carbs: 243 kcal
Raw small white beans
Beans, small white, mature seeds, raw- Fiber, total dietary: 25 g
- Energy: 336 kcal
- Protein: 84 kcal
- Fat: 4.72 kcal
- Carbs: 249 kcal
Fenugreek seed
Spices, fenugreek seed- Fiber, total dietary: 25 g
- Energy: 323 kcal
- Protein: 92 kcal
- Fat: 26 kcal
- Carbs: 233 kcal
Dark rye flour
Rye flour, dark- Fiber, total dietary: 24 g
- Energy: 325 kcal
- Protein: 64 kcal
- Fat: 8.88 kcal
- Carbs: 275 kcal
Ground flaxseed
Flaxseed, ground- Fiber, total dietary: 23 g
- Energy: 545 kcal
- Protein: 72 kcal
- Fat: 149 kcal
- Carbs: 137 kcal
Plain rye wafer crackers
Crackers, rye, wafers, plain- Fiber, total dietary: 23 g
- Energy: 334 kcal
- Protein: 38 kcal
- Fat: 3.6 kcal
- Carbs: 322 kcal
Ground turmeric
Spices, turmeric, ground- Fiber, total dietary: 23 g
- Energy: 312 kcal
- Protein: 39 kcal
- Fat: 13 kcal
- Carbs: 269 kcal
Raw green split peas
Peas, green, split, mature seeds, raw- Fiber, total dietary: 22 g
- Energy: 364 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 247 kcal
Ground allspice
Spices, allspice, ground- Fiber, total dietary: 22 g
- Energy: 263 kcal
- Protein: 24 kcal
- Fat: 35 kcal
- Carbs: 288 kcal
Dried Ancho Peppers
Peppers, ancho, dried- Fiber, total dietary: 22 g
- Energy: 281 kcal
- Protein: 47 kcal
- Fat: 33 kcal
- Carbs: 206 kcal
Dill seed
Spices, dill seed- Fiber, total dietary: 21 g
- Energy: 305 kcal
- Protein: 64 kcal
- Fat: 58 kcal
- Carbs: 221 kcal
Ground nutmeg
Spices, nutmeg, ground- Fiber, total dietary: 21 g
- Energy: 525 kcal
- Protein: 23 kcal
- Fat: 145 kcal
- Carbs: 197 kcal
Ground mace
Spices, mace, ground- Fiber, total dietary: 20 g
- Energy: 475 kcal
- Protein: 27 kcal
- Fat: 130 kcal
- Carbs: 202 kcal
Poppy seeds
Spices, poppy seed- Fiber, total dietary: 20 g
- Energy: 525 kcal
- Protein: 72 kcal
- Fat: 166 kcal
- Carbs: 113 kcal
Raw Large Lima Beans
Lima beans, large, mature seeds, raw- Fiber, total dietary: 19 g
- Energy: 338 kcal
- Protein: 86 kcal
- Fat: 2.76 kcal
- Carbs: 254 kcal
Raw lupin beans
Lupins, mature seeds, raw- Fiber, total dietary: 19 g
- Energy: 371 kcal
- Protein: 145 kcal
- Fat: 39 kcal
- Carbs: 161 kcal
Papad
- Fiber, total dietary: 19 g
- Energy: 371 kcal
- Protein: 102 kcal
- Fat: 13 kcal
- Carbs: 239 kcal
Raw Mungo Beans
Mungo beans, mature seeds, raw- Fiber, total dietary: 18 g
- Energy: 341 kcal
- Protein: 101 kcal
- Fat: 6.56 kcal
- Carbs: 236 kcal
Unsweetened liquid baking chocolate
Baking chocolate, unsweetened, liquid- Fiber, total dietary: 18 g
- Energy: 472 kcal
- Protein: 48 kcal
- Fat: 191 kcal
- Carbs: 145 kcal
Roasted salted soybeans
Soybeans, mature seeds, roasted, salted- Fiber, total dietary: 18 g
- Energy: 469 kcal
- Protein: 154 kcal
- Fat: 102 kcal
- Carbs: 121 kcal
Hulled barley
Barley, hulled- Fiber, total dietary: 17 g
- Energy: 354 kcal
- Protein: 50 kcal
- Fat: 9.2 kcal
- Carbs: 294 kcal
Steamed white corn
Corn, white, steamed (Navajo)- Fiber, total dietary: 17 g
- Energy: 386 kcal
- Protein: 39 kcal
- Fat: 21 kcal
- Carbs: 301 kcal
Unsweetened baking chocolate squares
Baking chocolate, unsweetened, squares- Fiber, total dietary: 17 g
- Energy: 642 kcal
- Protein: 57 kcal
- Fat: 209 kcal
- Carbs: 114 kcal
Rye crispbread
Crackers, crispbread, rye- Fiber, total dietary: 17 g
- Energy: 366 kcal
- Protein: 32 kcal
- Fat: 5.2 kcal
- Carbs: 329 kcal
Raw Mung Beans
Mung beans, mature seeds, raw- Fiber, total dietary: 16 g
- Energy: 347 kcal
- Protein: 95 kcal
- Fat: 4.6 kcal
- Carbs: 250 kcal
Freeze-dried shallots
Shallots, freeze-dried- Fiber, total dietary: 16 g
- Energy: 348 kcal
- Protein: 49 kcal
- Fat: 2 kcal
- Carbs: 323 kcal
Raw pearled barley
Barley, pearled, raw- Fiber, total dietary: 16 g
- Energy: 352 kcal
- Protein: 40 kcal
- Fat: 4.64 kcal
- Carbs: 311 kcal
Raw black beans
Beans, black, mature seeds, raw- Fiber, total dietary: 16 g
- Energy: 341 kcal
- Protein: 86 kcal
- Fat: 5.68 kcal
- Carbs: 249 kcal
Raw Black Turtle Beans
Beans, black turtle, mature seeds, raw- Fiber, total dietary: 16 g
- Energy: 339 kcal
- Protein: 85 kcal
- Fat: 3.6 kcal
- Carbs: 253 kcal
Raw oat bran
Oat bran, raw- Fiber, total dietary: 15 g
- Energy: 246 kcal
- Protein: 69 kcal
- Fat: 28 kcal
- Carbs: 265 kcal
Raw navy beans
Beans, navy, mature seeds, raw- Fiber, total dietary: 15 g
- Energy: 337 kcal
- Protein: 89 kcal
- Fat: 6 kcal
- Carbs: 243 kcal
Raw White Beans
Beans, white, mature seeds, raw- Fiber, total dietary: 15 g
- Energy: 333 kcal
- Protein: 93 kcal
- Fat: 3.4 kcal
- Carbs: 241 kcal
Raw red kidney beans
Beans, kidney, red, mature seeds, raw- Fiber, total dietary: 15 g
- Energy: 337 kcal
- Protein: 90 kcal
- Fat: 4.24 kcal
- Carbs: 245 kcal
Onion powder
Spices, onion powder- Fiber, total dietary: 15 g
- Energy: 341 kcal
- Protein: 42 kcal
- Fat: 4.16 kcal
- Carbs: 316 kcal
Rye grain
- Fiber, total dietary: 15 g
- Energy: 338 kcal
- Protein: 41 kcal
- Fat: 6.52 kcal
- Carbs: 303 kcal
Air-popped popcorn (unsalted)
Snacks, popcorn, air-popped (Unsalted)- Fiber, total dietary: 15 g
- Energy: 382 kcal
- Protein: 48 kcal
- Fat: 17 kcal
- Carbs: 312 kcal
Pumpkin pie spice
Spices, pumpkin pie spice- Fiber, total dietary: 15 g
- Energy: 342 kcal
- Protein: 23 kcal
- Fat: 50 kcal
- Carbs: 277 kcal
Anise seed
Spices, anise seed- Fiber, total dietary: 15 g
- Energy: 337 kcal
- Protein: 70 kcal
- Fat: 64 kcal
- Carbs: 200 kcal
Whole-grain triticale flour
Triticale flour, whole-grain- Fiber, total dietary: 15 g
- Energy: 338 kcal
- Protein: 53 kcal
- Fat: 7.24 kcal
- Carbs: 293 kcal
Air-popped popcorn
Snacks, popcorn, air-popped- Fiber, total dietary: 15 g
- Energy: 387 kcal
- Protein: 52 kcal
- Fat: 18 kcal
- Carbs: 311 kcal
Dried Japanese persimmons
Persimmons, japanese, dried- Fiber, total dietary: 15 g
- Energy: 274 kcal
- Protein: 5.52 kcal
- Fat: 2.36 kcal
- Carbs: 294 kcal
Ground ginger
Spices, ginger, ground- Fiber, total dietary: 14 g
- Energy: 335 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 286 kcal
Fresh Rosemary
Rosemary, fresh- Fiber, total dietary: 14 g
- Energy: 131 kcal
- Protein: 13 kcal
- Fat: 23 kcal
- Carbs: 83 kcal
Fresh Thyme
Thyme, fresh- Fiber, total dietary: 14 g
- Energy: 101 kcal
- Protein: 22 kcal
- Fat: 6.72 kcal
- Carbs: 98 kcal
Rye flour
Flour, rye- Fiber, total dietary: 14 g
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 7.63 kcal
- Carbs: 309 kcal
Dried dill weed
Spices, dill weed, dried- Fiber, total dietary: 14 g
- Energy: 253 kcal
- Protein: 80 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Whole-Grain Soft Wheat Flour
Wheat flour, whole-grain, soft wheat- Fiber, total dietary: 13 g
- Energy: 332 kcal
- Protein: 38 kcal
- Fat: 7.8 kcal
- Carbs: 298 kcal
Dried Goji Berries
Goji berries, dried- Fiber, total dietary: 13 g
- Energy: 349 kcal
- Protein: 57 kcal
- Fat: 1.56 kcal
- Carbs: 308 kcal
Dry WHEATENA Cereal
Cereals, WHEATENA, dry- Fiber, total dietary: 13 g
- Energy: 357 kcal
- Protein: 52 kcal
- Fat: 12 kcal
- Carbs: 302 kcal
Barley flour
Flour, barley- Fiber, total dietary: 13 g
- Energy: 367 kcal
- Protein: 35 kcal
- Fat: 9.8 kcal
- Carbs: 310 kcal
Raw pink beans
Beans, pink, mature seeds, raw- Fiber, total dietary: 13 g
- Energy: 343 kcal
- Protein: 84 kcal
- Fat: 4.52 kcal
- Carbs: 257 kcal
Wheat, Soft white
Wheat, soft white- Fiber, total dietary: 13 g
- Energy: 340 kcal
- Protein: 43 kcal
- Fat: 7.96 kcal
- Carbs: 301 kcal
Raw adzuki beans
Beans, adzuki, mature seeds, raw- Fiber, total dietary: 13 g
- Energy: 329 kcal
- Protein: 79 kcal
- Fat: 2.12 kcal
- Carbs: 252 kcal
Almonds
Nuts, almonds- Fiber, total dietary: 13 g
- Energy: 579 kcal
- Protein: 85 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Dry Bulgur
Bulgur, dry- Fiber, total dietary: 13 g
- Energy: 342 kcal
- Protein: 49 kcal
- Fat: 5.32 kcal
- Carbs: 303 kcal
Sun-dried tomatoes
Tomatoes, sun-dried- Fiber, total dietary: 12 g
- Energy: 258 kcal
- Protein: 56 kcal
- Fat: 12 kcal
- Carbs: 223 kcal
Hard red spring wheat
Wheat, hard red spring- Fiber, total dietary: 12 g
- Energy: 329 kcal
- Protein: 62 kcal
- Fat: 7.68 kcal
- Carbs: 272 kcal
Hard red winter wheat
Wheat, hard red winter- Fiber, total dietary: 12 g
- Energy: 327 kcal
- Protein: 50 kcal
- Fat: 6.16 kcal
- Carbs: 285 kcal
Wheat, Hard white
Wheat, hard white- Fiber, total dietary: 12 g
- Energy: 342 kcal
- Protein: 45 kcal
- Fat: 6.84 kcal
- Carbs: 304 kcal
Ground mustard seed
Spices, mustard seed, ground- Fiber, total dietary: 12 g
- Energy: 508 kcal
- Protein: 104 kcal
- Fat: 145 kcal
- Carbs: 112 kcal
Celery seed
Spices, celery seed- Fiber, total dietary: 12 g
- Energy: 392 kcal
- Protein: 72 kcal
- Fat: 101 kcal
- Carbs: 165 kcal
Medium rye flour
Rye flour, medium- Fiber, total dietary: 12 g
- Energy: 349 kcal
- Protein: 44 kcal
- Fat: 6.08 kcal
- Carbs: 302 kcal
Whole dried sesame seeds
Seeds, sesame seeds, whole, dried- Fiber, total dietary: 12 g
- Energy: 573 kcal
- Protein: 71 kcal
- Fat: 199 kcal
- Carbs: 94 kcal
Whole wheat matzo crackers
Crackers, matzo, whole-wheat- Fiber, total dietary: 12 g
- Energy: 351 kcal
- Protein: 52 kcal
- Fat: 6 kcal
- Carbs: 316 kcal
Dried shiitake mushrooms
Mushrooms, shiitake, dried- Fiber, total dietary: 12 g
- Energy: 296 kcal
- Protein: 38 kcal
- Fat: 3.96 kcal
- Carbs: 301 kcal
Dried chervil
Spices, chervil, dried- Fiber, total dietary: 11 g
- Energy: 237 kcal
- Protein: 93 kcal
- Fat: 16 kcal
- Carbs: 196 kcal
Poultry seasoning
Spices, poultry seasoning- Fiber, total dietary: 11 g
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 30 kcal
- Carbs: 262 kcal
Wheat, Uncooked Kamut khorasan
Wheat, KAMUT khorasan, uncooked- Fiber, total dietary: 11 g
- Energy: 337 kcal
- Protein: 58 kcal
- Fat: 8.52 kcal
- Carbs: 282 kcal
Raw grape leaves
Grape leaves, raw- Fiber, total dietary: 11 g
- Energy: 93 kcal
- Protein: 22 kcal
- Fat: 8.48 kcal
- Carbs: 69 kcal
Raw Yardlong Beans
Yardlong beans, mature seeds, raw- Fiber, total dietary: 11 g
- Energy: 347 kcal
- Protein: 97 kcal
- Fat: 5.24 kcal
- Carbs: 248 kcal
Blanched Hazelnuts (Filberts)
Nuts, hazelnuts or filberts, blanched- Fiber, total dietary: 11 g
- Energy: 629 kcal
- Protein: 55 kcal
- Fat: 245 kcal
- Carbs: 68 kcal
Dry Gluten-Free Corn Pasta
Pasta, gluten-free, corn, dry- Fiber, total dietary: 11 g
- Energy: 357 kcal
- Protein: 30 kcal
- Fat: 8.32 kcal
- Carbs: 317 kcal
Dark chocolate (70-85% cacao solids)
Chocolate, dark, 70-85% cacao solids- Fiber, total dietary: 11 g
- Energy: 598 kcal
- Protein: 31 kcal
- Fat: 171 kcal
- Carbs: 184 kcal
Raw Pink/Red Lentils
Lentils, pink or red, raw- Fiber, total dietary: 11 g
- Energy: 358 kcal
- Protein: 96 kcal
- Fat: 8.68 kcal
- Carbs: 252 kcal
Chickpea Flour (Besan)
Chickpea flour (besan)- Fiber, total dietary: 11 g
- Energy: 387 kcal
- Protein: 90 kcal
- Fat: 27 kcal
- Carbs: 231 kcal
Raw whole almonds
Nuts, almonds, whole, raw- Fiber, total dietary: 11 g
- Energy: 626 kcal
- Protein: 86 kcal
- Fat: 204 kcal
- Carbs: 80 kcal
Raw lentils
Lentils, raw- Fiber, total dietary: 11 g
- Energy: 352 kcal
- Protein: 99 kcal
- Fat: 4.24 kcal
- Carbs: 253 kcal
Spelt (uncooked)
Spelt, uncooked- Fiber, total dietary: 11 g
- Energy: 338 kcal
- Protein: 58 kcal
- Fat: 9.72 kcal
- Carbs: 281 kcal
Raw Catjang Cowpeas
Cowpeas, catjang, mature seeds, raw- Fiber, total dietary: 11 g
- Energy: 343 kcal
- Protein: 95 kcal
- Fat: 8.28 kcal
- Carbs: 239 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Fiber, total dietary: 11 g
- Energy: 560 kcal
- Protein: 81 kcal
- Fat: 181 kcal
- Carbs: 109 kcal
Raw lemon peel
Lemon peel, raw- Fiber, total dietary: 11 g
- Energy: 47 kcal
- Protein: 6 kcal
- Fat: 1.2 kcal
- Carbs: 64 kcal
Raw Orange Peel
Orange peel, raw- Fiber, total dietary: 11 g
- Energy: 97 kcal
- Protein: 6 kcal
- Fat: 0.8 kcal
- Carbs: 100 kcal
Raw Fireweed Leaves
Fireweed, leaves, raw- Fiber, total dietary: 11 g
- Energy: 103 kcal
- Protein: 19 kcal
- Fat: 11 kcal
- Carbs: 77 kcal
Unenriched Whole Wheat Flour
Flour, whole wheat, unenriched- Fiber, total dietary: 11 g
- Energy: 370 kcal
- Protein: 60 kcal
- Fat: 11 kcal
- Carbs: 285 kcal
Dry Spinach Spaghetti
Spaghetti, spinach, dry- Fiber, total dietary: 11 g
- Energy: 372 kcal
- Protein: 53 kcal
- Fat: 6.28 kcal
- Carbs: 299 kcal
Whole grain oat flour
Flour, oat, whole grain- Fiber, total dietary: 11 g
- Energy: 389 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 280 kcal
Cumin seed
Spices, cumin seed- Fiber, total dietary: 11 g
- Energy: 375 kcal
- Protein: 71 kcal
- Fat: 89 kcal
- Carbs: 177 kcal
Low-Salt Whole-Wheat Crackers
Crackers, whole-wheat, low salt- Fiber, total dietary: 11 g
- Energy: 443 kcal
- Protein: 35 kcal
- Fat: 69 kcal
- Carbs: 274 kcal
Raw Purple Passion Fruit
Passion-fruit, (granadilla), purple, raw- Fiber, total dietary: 10 g
- Energy: 97 kcal
- Protein: 8.8 kcal
- Fat: 2.8 kcal
- Carbs: 94 kcal
Dried coriander leaf
Spices, coriander leaf, dried- Fiber, total dietary: 10 g
- Energy: 279 kcal
- Protein: 88 kcal
- Fat: 19 kcal
- Carbs: 208 kcal
White cornmeal
Cornmeal, white (Navajo)- Fiber, total dietary: 10 g
- Energy: 398 kcal
- Protein: 44 kcal
- Fat: 20 kcal
- Carbs: 309 kcal
Buckwheat flour
Flour, buckwheat- Fiber, total dietary: 10 g
- Energy: 358 kcal
- Protein: 36 kcal
- Fat: 9.94 kcal
- Carbs: 300 kcal
Dry Roasted Buckwheat Groats
Buckwheat groats, roasted, dry- Fiber, total dietary: 10 g
- Energy: 346 kcal
- Protein: 47 kcal
- Fat: 11 kcal
- Carbs: 300 kcal
Barley flour or meal
- Fiber, total dietary: 10 g
- Energy: 345 kcal
- Protein: 42 kcal
- Fat: 6.4 kcal
- Carbs: 298 kcal
Buckwheat grain
Buckwheat- Fiber, total dietary: 10 g
- Energy: 343 kcal
- Protein: 53 kcal
- Fat: 14 kcal
- Carbs: 286 kcal
Whole-Groat Buckwheat Flour
Buckwheat flour, whole-groat- Fiber, total dietary: 10 g
- Energy: 335 kcal
- Protein: 50 kcal
- Fat: 12 kcal
- Carbs: 282 kcal
Blanched Almonds
Nuts, almonds, blanched- Fiber, total dietary: 9.9 g
- Energy: 590 kcal
- Protein: 86 kcal
- Fat: 210 kcal
- Carbs: 75 kcal
Canned Grape Leaves
Grape leaves, canned- Fiber, total dietary: 9.9 g
- Energy: 69 kcal
- Protein: 17 kcal
- Fat: 7.88 kcal
- Carbs: 47 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Fiber, total dietary: 9.8 g
- Energy: 277 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Fiber, total dietary: 9.8 g
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Dried Figs
Figs, dried, uncooked- Fiber, total dietary: 9.8 g
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.72 kcal
- Carbs: 255 kcal
Hazelnuts (Filberts)
Nuts, hazelnuts or filberts- Fiber, total dietary: 9.7 g
- Energy: 628 kcal
- Protein: 60 kcal
- Fat: 243 kcal
- Carbs: 67 kcal
Roasted Full-Fat Soy Flour
Soy flour, full-fat, roasted- Fiber, total dietary: 9.7 g
- Energy: 439 kcal
- Protein: 152 kcal
- Fat: 87 kcal
- Carbs: 122 kcal
Pecans
Nuts, pecans- Fiber, total dietary: 9.6 g
- Energy: 691 kcal
- Protein: 37 kcal
- Fat: 288 kcal
- Carbs: 55 kcal
Raw Full-Fat Soy Flour
Soy flour, full-fat, raw- Fiber, total dietary: 9.6 g
- Energy: 434 kcal
- Protein: 151 kcal
- Fat: 83 kcal
- Carbs: 128 kcal
Raw Spanish Peanuts
Peanuts, spanish, raw- Fiber, total dietary: 9.5 g
- Energy: 570 kcal
- Protein: 105 kcal
- Fat: 198 kcal
- Carbs: 63 kcal
Yellow cornmeal
Cornmeal, yellow (Navajo)- Fiber, total dietary: 9.4 g
- Energy: 384 kcal
- Protein: 39 kcal
- Fat: 24 kcal
- Carbs: 292 kcal
QUAKER Quick Oats (Dry)
Cereals, QUAKER, Quick Oats, Dry- Fiber, total dietary: 9.4 g
- Energy: 371 kcal
- Protein: 55 kcal
- Fat: 27 kcal
- Carbs: 273 kcal
Whole Grain Spelt Flour
Flour, spelt, whole grain- Fiber, total dietary: 9.34 g
- Energy: 364 kcal
- Protein: 58 kcal
- Fat: 10 kcal
- Carbs: 283 kcal
Raw Soybeans
Soybeans, mature seeds, raw- Fiber, total dietary: 9.3 g
- Energy: 446 kcal
- Protein: 146 kcal
- Fat: 80 kcal
- Carbs: 121 kcal
Canned ginkgo nuts
Nuts, ginkgo nuts, canned- Fiber, total dietary: 9.3 g
- Energy: 111 kcal
- Protein: 9.16 kcal
- Fat: 6.48 kcal
- Carbs: 88 kcal
Almond flour
Flour, almond- Fiber, total dietary: 9.27 g
- Energy: 622 kcal
- Protein: 105 kcal
- Fat: 201 kcal
- Carbs: 65 kcal
Dehydrated onion flakes
Onions, dehydrated flakes- Fiber, total dietary: 9.2 g
- Energy: 349 kcal
- Protein: 36 kcal
- Fat: 1.84 kcal
- Carbs: 333 kcal
Raw coconut meat
Nuts, coconut meat, raw- Fiber, total dietary: 9 g
- Energy: 354 kcal
- Protein: 13 kcal
- Fat: 134 kcal
- Carbs: 61 kcal
Garlic powder
Spices, garlic powder- Fiber, total dietary: 9 g
- Energy: 331 kcal
- Protein: 66 kcal
- Fat: 2.92 kcal
- Carbs: 291 kcal
Oil-roasted Spanish peanuts (salted)
Peanuts, spanish, oil-roasted, with salt- Fiber, total dietary: 8.9 g
- Energy: 579 kcal
- Protein: 112 kcal
- Fat: 196 kcal
- Carbs: 70 kcal
Chestnut flour
Flour, chestnut- Fiber, total dietary: 8.71 g
- Energy: 385 kcal
- Protein: 21 kcal
- Fat: 19 kcal
- Carbs: 322 kcal
Raw Valencia peanuts
Peanuts, valencia, raw- Fiber, total dietary: 8.7 g
- Energy: 570 kcal
- Protein: 100 kcal
- Fat: 190 kcal
- Carbs: 84 kcal
Uncooked Dried Sulfured Apples
Apples, dried, sulfured, uncooked- Fiber, total dietary: 8.7 g
- Energy: 243 kcal
- Protein: 3.72 kcal
- Fat: 1.28 kcal
- Carbs: 264 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Fiber, total dietary: 8.6 g
- Energy: 718 kcal
- Protein: 32 kcal
- Fat: 303 kcal
- Carbs: 55 kcal
Dried Sunflower Seed Kernels
Seeds, sunflower seed kernels, dried- Fiber, total dietary: 8.6 g
- Energy: 584 kcal
- Protein: 83 kcal
- Fat: 206 kcal
- Carbs: 80 kcal
Unsweetened pectin dry mix
Pectin, unsweetened, dry mix- Fiber, total dietary: 8.6 g
- Energy: 325 kcal
- Protein: 1.2 kcal
- Fat: 1.2 kcal
- Carbs: 362 kcal
Raw peanuts
Peanuts, all types, raw- Fiber, total dietary: 8.5 g
- Energy: 567 kcal
- Protein: 103 kcal
- Fat: 197 kcal
- Carbs: 65 kcal
Raw Virginia peanuts
Peanuts, virginia, raw- Fiber, total dietary: 8.5 g
- Energy: 563 kcal
- Protein: 101 kcal
- Fat: 195 kcal
- Carbs: 66 kcal
Millet (raw)
Millet, raw- Fiber, total dietary: 8.5 g
- Energy: 378 kcal
- Protein: 44 kcal
- Fat: 17 kcal
- Carbs: 291 kcal
Raw hazelnuts or filberts
Nuts, hazelnuts or filberts, raw- Fiber, total dietary: 8.41 g
- Energy: 641 kcal
- Protein: 54 kcal
- Fat: 214 kcal
- Carbs: 106 kcal
Dried sulfured peaches
Peaches, dried, sulfured, uncooked- Fiber, total dietary: 8.2 g
- Energy: 239 kcal
- Protein: 14 kcal
- Fat: 3.04 kcal
- Carbs: 245 kcal
Raw European Chestnuts (unpeeled)
Nuts, chestnuts, european, raw, unpeeled- Fiber, total dietary: 8.1 g
- Energy: 213 kcal
- Protein: 9.68 kcal
- Fat: 9.04 kcal
- Carbs: 182 kcal
Dry roasted soybeans
Soybeans, mature seeds, dry roasted- Fiber, total dietary: 8.1 g
- Energy: 449 kcal
- Protein: 173 kcal
- Fat: 86 kcal
- Carbs: 116 kcal
Raw peanuts
Peanuts, raw- Fiber, total dietary: 8.01 g
- Energy: 588 kcal
- Protein: 93 kcal
- Fat: 173 kcal
- Carbs: 106 kcal
Teff (uncooked)
Teff, uncooked- Fiber, total dietary: 8 g
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 9.52 kcal
- Carbs: 293 kcal
Deglet Noor Dates
Dates, deglet noor- Fiber, total dietary: 8 g
- Energy: 282 kcal
- Protein: 9.8 kcal
- Fat: 1.56 kcal
- Carbs: 300 kcal
Fresh Peppermint
Peppermint, fresh- Fiber, total dietary: 8 g
- Energy: 70 kcal
- Protein: 15 kcal
- Fat: 3.76 kcal
- Carbs: 60 kcal
Light rye flour
Rye flour, light- Fiber, total dietary: 8 g
- Energy: 357 kcal
- Protein: 39 kcal
- Fat: 5.32 kcal
- Carbs: 307 kcal
Unsalted chunky peanut butter
Peanut butter, chunk style, without salt- Fiber, total dietary: 8 g
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Chunky Peanut Butter with Salt
Peanut butter, chunk style, with salt- Fiber, total dietary: 8 g
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Dark chocolate (60-69% cacao solids)
Chocolate, dark, 60-69% cacao solids- Fiber, total dietary: 8 g
- Energy: 579 kcal
- Protein: 24 kcal
- Fat: 153 kcal
- Carbs: 210 kcal
Baked potato skin (no salt)
Potatoes, baked, skin, without salt- Fiber, total dietary: 7.9 g
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Baked potato skin with salt
Potatoes, baked, skin only, with salt- Fiber, total dietary: 7.9 g
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Raw wasabi root
Wasabi, root, raw- Fiber, total dietary: 7.8 g
- Energy: 109 kcal
- Protein: 19 kcal
- Fat: 2.52 kcal
- Carbs: 94 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Fiber, total dietary: 7.56 g
- Energy: 712 kcal
- Protein: 31 kcal
- Fat: 260 kcal
- Carbs: 96 kcal
Raw fava beans (in pod)
Beans, fava, in pod, raw- Fiber, total dietary: 7.5 g
- Energy: 88 kcal
- Protein: 32 kcal
- Fat: 2.92 kcal
- Carbs: 71 kcal
Dried Brazil Nuts
Nuts, brazilnuts, dried, unblanched- Fiber, total dietary: 7.5 g
- Energy: 659 kcal
- Protein: 57 kcal
- Fat: 268 kcal
- Carbs: 47 kcal
Frozen unsweetened nance
Nance, frozen, unsweetened- Fiber, total dietary: 7.5 g
- Energy: 73 kcal
- Protein: 2.64 kcal
- Fat: 4.64 kcal
- Carbs: 68 kcal
Dried Sulfured Pears (Uncooked)
Pears, dried, sulfured, uncooked- Fiber, total dietary: 7.5 g
- Energy: 262 kcal
- Protein: 7.48 kcal
- Fat: 2.52 kcal
- Carbs: 279 kcal
Baked Taco Shells (unsalted)
Taco shells, baked, without added salt- Fiber, total dietary: 7.5 g
- Energy: 468 kcal
- Protein: 29 kcal
- Fat: 90 kcal
- Carbs: 250 kcal
Sweetened dried blueberries
Blueberries, dried, sweetened- Fiber, total dietary: 7.5 g
- Energy: 317 kcal
- Protein: 10 kcal
- Fat: 10 kcal
- Carbs: 320 kcal
Dried tarragon
Spices, tarragon, dried- Fiber, total dietary: 7.4 g
- Energy: 295 kcal
- Protein: 91 kcal
- Fat: 29 kcal
- Carbs: 201 kcal
Wheat Melba Toast Crackers
Crackers, melba toast, wheat- Fiber, total dietary: 7.4 g
- Energy: 374 kcal
- Protein: 52 kcal
- Fat: 9.2 kcal
- Carbs: 306 kcal
Yellow corn grain
Corn grain, yellow- Fiber, total dietary: 7.3 g
- Energy: 365 kcal
- Protein: 38 kcal
- Fat: 19 kcal
- Carbs: 297 kcal
Cornmeal, Whole-grain yellow
Cornmeal, whole-grain, yellow- Fiber, total dietary: 7.3 g
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Cornmeal, Whole-grain white
Cornmeal, whole-grain, white- Fiber, total dietary: 7.3 g
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Corn flour, Whole-grain white
Corn flour, whole-grain, white- Fiber, total dietary: 7.3 g
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Whole-grain yellow corn flour
Corn flour, whole-grain, yellow- Fiber, total dietary: 7.3 g
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Uncooked dried sulfured apricots
Apricots, dried, sulfured, uncooked- Fiber, total dietary: 7.3 g
- Energy: 241 kcal
- Protein: 14 kcal
- Fat: 2.04 kcal
- Carbs: 251 kcal
Raw sunflower seed kernels
Seeds, sunflower seed, kernel, raw- Fiber, total dietary: 7.22 g
- Energy: 609 kcal
- Protein: 75 kcal
- Fat: 194 kcal
- Carbs: 98 kcal
Amaranth flour
Flour, amaranth- Fiber, total dietary: 7.21 g
- Energy: 384 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 275 kcal
Dried-frozen tofu (Koyadofu)
Tofu, dried-frozen (koyadofu)- Fiber, total dietary: 7.2 g
- Energy: 477 kcal
- Protein: 210 kcal
- Fat: 121 kcal
- Carbs: 40 kcal
Dried plums (prunes)
Plums, dried (prunes), uncooked- Fiber, total dietary: 7.1 g
- Energy: 240 kcal
- Protein: 8.72 kcal
- Fat: 1.52 kcal
- Carbs: 256 kcal
Barley malt flour
- Fiber, total dietary: 7.1 g
- Energy: 361 kcal
- Protein: 41 kcal
- Fat: 7.36 kcal
- Carbs: 313 kcal
Water Biscuits Crackers
Crackers, water biscuits- Fiber, total dietary: 7.1 g
- Energy: 384 kcal
- Protein: 29 kcal
- Fat: 29 kcal
- Carbs: 291 kcal
Uncooked quinoa
Quinoa, uncooked- Fiber, total dietary: 7 g
- Energy: 368 kcal
- Protein: 56 kcal
- Fat: 24 kcal
- Carbs: 257 kcal
Raw Elderberries
Elderberries, raw- Fiber, total dietary: 7 g
- Energy: 73 kcal
- Protein: 2.64 kcal
- Fat: 2 kcal
- Carbs: 74 kcal
Dark chocolate (45-59% cacao solids)
Chocolate, dark, 45- 59% cacao solids- Fiber, total dietary: 7 g
- Energy: 546 kcal
- Protein: 20 kcal
- Fat: 125 kcal
- Carbs: 245 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Fiber, total dietary: 6.97 g
- Energy: 598 kcal
- Protein: 82 kcal
- Fat: 180 kcal
- Carbs: 111 kcal
Raw California Avocados
Avocados, raw, California- Fiber, total dietary: 6.8 g
- Energy: 167 kcal
- Protein: 7.84 kcal
- Fat: 62 kcal
- Carbs: 35 kcal
Fresh Spearmint
Spearmint, fresh- Fiber, total dietary: 6.8 g
- Energy: 44 kcal
- Protein: 13 kcal
- Fat: 2.92 kcal
- Carbs: 34 kcal
Dried black walnuts
Nuts, walnuts, black, dried- Fiber, total dietary: 6.8 g
- Energy: 619 kcal
- Protein: 96 kcal
- Fat: 237 kcal
- Carbs: 38 kcal
Seeded raisins
Raisins, seeded- Fiber, total dietary: 6.8 g
- Energy: 296 kcal
- Protein: 10 kcal
- Fat: 2.16 kcal
- Carbs: 314 kcal
Noodles, Dry enriched spinach egg
Noodles, egg, spinach, enriched, dry- Fiber, total dietary: 6.8 g
- Energy: 382 kcal
- Protein: 58 kcal
- Fat: 18 kcal
- Carbs: 281 kcal
English walnuts
Nuts, walnuts, english- Fiber, total dietary: 6.7 g
- Energy: 654 kcal
- Protein: 61 kcal
- Fat: 261 kcal
- Carbs: 55 kcal
Raw Avocados
Avocados, raw, all commercial varieties- Fiber, total dietary: 6.7 g
- Energy: 160 kcal
- Protein: 8 kcal
- Fat: 59 kcal
- Carbs: 34 kcal
Sorghum grain
- Fiber, total dietary: 6.7 g
- Energy: 329 kcal
- Protein: 42 kcal
- Fat: 14 kcal
- Carbs: 288 kcal
Medjool dates
Dates, medjool- Fiber, total dietary: 6.7 g
- Energy: 277 kcal
- Protein: 7.24 kcal
- Fat: 0.6 kcal
- Carbs: 300 kcal
Uncooked Amaranth Grain
Amaranth grain, uncooked- Fiber, total dietary: 6.7 g
- Energy: 371 kcal
- Protein: 54 kcal
- Fat: 28 kcal
- Carbs: 261 kcal
Whole wheat English muffins
Muffins, English, whole-wheat- Fiber, total dietary: 6.7 g
- Energy: 203 kcal
- Protein: 35 kcal
- Fat: 8.4 kcal
- Carbs: 162 kcal
Raw agave
Agave, raw (Southwest)- Fiber, total dietary: 6.6 g
- Energy: 68 kcal
- Protein: 2.08 kcal
- Fat: 0.6 kcal
- Carbs: 65 kcal
Whole-Grain Sorghum Flour
Sorghum flour, whole-grain- Fiber, total dietary: 6.6 g
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 307 kcal
Reduced sodium peanut butter
Peanut butter, reduced sodium- Fiber, total dietary: 6.6 g
- Energy: 590 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 87 kcal
Raw raspberries
Raspberries, raw- Fiber, total dietary: 6.5 g
- Energy: 52 kcal
- Protein: 4.8 kcal
- Fat: 2.6 kcal
- Carbs: 48 kcal
Raw kumquats
Kumquats, raw- Fiber, total dietary: 6.5 g
- Energy: 71 kcal
- Protein: 7.52 kcal
- Fat: 3.44 kcal
- Carbs: 64 kcal
Pumpernickel Bread
Bread, pumpernickel- Fiber, total dietary: 6.5 g
- Energy: 250 kcal
- Protein: 35 kcal
- Fat: 12 kcal
- Carbs: 190 kcal
Oat flour, Partially debranned
Oat flour, partially debranned- Fiber, total dietary: 6.5 g
- Energy: 404 kcal
- Protein: 59 kcal
- Fat: 36 kcal
- Carbs: 263 kcal
Raw feijoa
Feijoa, raw- Fiber, total dietary: 6.4 g
- Energy: 61 kcal
- Protein: 2.84 kcal
- Fat: 1.68 kcal
- Carbs: 61 kcal
Dried hickorynuts
Nuts, hickorynuts, dried- Fiber, total dietary: 6.4 g
- Energy: 657 kcal
- Protein: 51 kcal
- Fat: 257 kcal
- Carbs: 73 kcal
Toasted rye bread
Bread, rye, toasted- Fiber, total dietary: 6.4 g
- Energy: 284 kcal
- Protein: 38 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Corn flour, White masa enriched
Corn flour, masa, enriched, white- Fiber, total dietary: 6.4 g
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Corn flour, White masa unenriched
Corn flour, masa, unenriched, white- Fiber, total dietary: 6.4 g
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Corn flour, Yellow masa enriched
Corn flour, yellow, masa, enriched- Fiber, total dietary: 6.4 g
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Plain Melba Toast Crackers
Crackers, melba toast, plain- Fiber, total dietary: 6.3 g
- Energy: 390 kcal
- Protein: 48 kcal
- Fat: 13 kcal
- Carbs: 306 kcal
Ready-to-Bake/Fry Corn Tortillas
Tortillas, ready-to-bake or -fry, corn- Fiber, total dietary: 6.3 g
- Energy: 218 kcal
- Protein: 23 kcal
- Fat: 11 kcal
- Carbs: 179 kcal
Quinoa flour
Flour, quinoa- Fiber, total dietary: 6.3 g
- Energy: 385 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 278 kcal
Wild rice (raw)
Wild rice, raw- Fiber, total dietary: 6.2 g
- Energy: 357 kcal
- Protein: 59 kcal
- Fat: 4.32 kcal
- Carbs: 300 kcal
Raw rowal
Rowal, raw- Fiber, total dietary: 6.2 g
- Energy: 111 kcal
- Protein: 9.2 kcal
- Fat: 8 kcal
- Carbs: 96 kcal
Multigrain Bagels
Bagels, multigrain- Fiber, total dietary: 6.2 g
- Energy: 241 kcal
- Protein: 40 kcal
- Fat: 4.96 kcal
- Carbs: 190 kcal
Whole Wheat Pita Bread
Bread, pita, whole-wheat- Fiber, total dietary: 6.1 g
- Energy: 262 kcal
- Protein: 39 kcal
- Fat: 6.84 kcal
- Carbs: 224 kcal
Whole Wheat Hamburger/Hot Dog Rolls
Rolls, hamburger or hot dog, whole wheat- Fiber, total dietary: 6.1 g
- Energy: 269 kcal
- Protein: 50 kcal
- Fat: 18 kcal
- Carbs: 180 kcal
Sorghum flour
Flour, sorghum- Fiber, total dietary: 6.02 g
- Energy: 375 kcal
- Protein: 33 kcal
- Fat: 14 kcal
- Carbs: 310 kcal
Raw wild plums
Plums, wild (Northern Plains Indians)- Fiber, total dietary: 6 g
- Energy: 91 kcal
- Protein: 1.72 kcal
- Fat: 0.68 kcal
- Carbs: 88 kcal
Homemade whole wheat bread
Bread, whole-wheat, prepared from recipe- Fiber, total dietary: 6 g
- Energy: 278 kcal
- Protein: 34 kcal
- Fat: 22 kcal
- Carbs: 206 kcal
Dried Chinese jujube
Jujube, Chinese, fresh, dried- Fiber, total dietary: 6 g
- Energy: 281 kcal
- Protein: 19 kcal
- Fat: 2 kcal
- Carbs: 290 kcal
Raw brazil nuts
Nuts, brazilnuts, raw- Fiber, total dietary: 5.98 g
- Energy: 664 kcal
- Protein: 60 kcal
- Fat: 230 kcal
- Carbs: 87 kcal
Rye bread
Bread, rye- Fiber, total dietary: 5.8 g
- Energy: 259 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 193 kcal
Raw pecan halves
Nuts, pecans, halves, raw- Fiber, total dietary: 5.79 g
- Energy: 750 kcal
- Protein: 40 kcal
- Fat: 293 kcal
- Carbs: 51 kcal
Raw Green Peas
Peas, green, raw- Fiber, total dietary: 5.7 g
- Energy: 81 kcal
- Protein: 22 kcal
- Fat: 1.6 kcal
- Carbs: 58 kcal
Toasted Sprouted Wheat Bread
Bread, wheat, sprouted, toasted- Fiber, total dietary: 5.7 g
- Energy: 205 kcal
- Protein: 57 kcal
- Fat: 0 kcal
- Carbs: 147 kcal
Raw Florida Avocados
Avocados, raw, Florida- Fiber, total dietary: 5.6 g
- Energy: 120 kcal
- Protein: 8.92 kcal
- Fat: 40 kcal
- Carbs: 31 kcal
Cracked wheat bread
Bread, cracked-wheat- Fiber, total dietary: 5.5 g
- Energy: 260 kcal
- Protein: 35 kcal
- Fat: 16 kcal
- Carbs: 198 kcal
Sesame butter paste
Seeds, sesame butter, paste- Fiber, total dietary: 5.5 g
- Energy: 586 kcal
- Protein: 72 kcal
- Fat: 203 kcal
- Carbs: 96 kcal
Canned Pinto Beans
Beans, pinto, canned, drained solids- Fiber, total dietary: 5.5 g
- Energy: 114 kcal
- Protein: 28 kcal
- Fat: 3.6 kcal
- Carbs: 81 kcal
Home-prepared baked beans
Beans, baked, home prepared- Fiber, total dietary: 5.5 g
- Energy: 155 kcal
- Protein: 22 kcal
- Fat: 21 kcal
- Carbs: 87 kcal
Canned baked beans (no salt added)
Beans, baked, canned, no salt added- Fiber, total dietary: 5.5 g
- Energy: 105 kcal
- Protein: 19 kcal
- Fat: 1.6 kcal
- Carbs: 82 kcal
Potato flour
Flour, potato- Fiber, total dietary: 5.4 g
- Energy: 361 kcal
- Protein: 32 kcal
- Fat: 3.81 kcal
- Carbs: 320 kcal
Raw mamey sapote
Sapote, mamey, raw- Fiber, total dietary: 5.4 g
- Energy: 124 kcal
- Protein: 5.8 kcal
- Fat: 1.84 kcal
- Carbs: 128 kcal
Raw Common Guavas
Guavas, common, raw- Fiber, total dietary: 5.4 g
- Energy: 68 kcal
- Protein: 10 kcal
- Fat: 3.8 kcal
- Carbs: 57 kcal
Raw Artichokes
Artichokes, (globe or french), raw- Fiber, total dietary: 5.4 g
- Energy: 47 kcal
- Protein: 13 kcal
- Fat: 0.6 kcal
- Carbs: 42 kcal
Raw Strawberry Guavas
Guavas, strawberry, raw- Fiber, total dietary: 5.4 g
- Energy: 69 kcal
- Protein: 2.32 kcal
- Fat: 2.4 kcal
- Carbs: 69 kcal
Miso paste
Miso- Fiber, total dietary: 5.4 g
- Energy: 198 kcal
- Protein: 51 kcal
- Fat: 24 kcal
- Carbs: 101 kcal
Natto fermented soybeans
Natto- Fiber, total dietary: 5.4 g
- Energy: 211 kcal
- Protein: 78 kcal
- Fat: 44 kcal
- Carbs: 51 kcal
Pumpernickel rolls
Rolls, pumpernickel- Fiber, total dietary: 5.4 g
- Energy: 276 kcal
- Protein: 43 kcal
- Fat: 11 kcal
- Carbs: 207 kcal
Raw blackberries
Blackberries, raw- Fiber, total dietary: 5.3 g
- Energy: 43 kcal
- Protein: 5.56 kcal
- Fat: 1.96 kcal
- Carbs: 38 kcal
Raw sapodilla
Sapodilla, raw- Fiber, total dietary: 5.3 g
- Energy: 83 kcal
- Protein: 1.76 kcal
- Fat: 4.4 kcal
- Carbs: 80 kcal
Raw Sweet Potato Leaves
Sweet potato leaves, raw- Fiber, total dietary: 5.3 g
- Energy: 42 kcal
- Protein: 9.96 kcal
- Fat: 2.04 kcal
- Carbs: 35 kcal
Raw abiyuch
Abiyuch, raw- Fiber, total dietary: 5.3 g
- Energy: 69 kcal
- Protein: 6 kcal
- Fat: 0.4 kcal
- Carbs: 70 kcal
Unsweetened Frozen Boysenberries
Boysenberries, frozen, unsweetened- Fiber, total dietary: 5.3 g
- Energy: 50 kcal
- Protein: 4.4 kcal
- Fat: 1.04 kcal
- Carbs: 49 kcal
Toasted Rice Bran Bread
Bread, rice bran, toasted- Fiber, total dietary: 5.3 g
- Energy: 264 kcal
- Protein: 39 kcal
- Fat: 20 kcal
- Carbs: 189 kcal
Sprouted Wheat Bread
Bread, wheat, sprouted- Fiber, total dietary: 5.3 g
- Energy: 188 kcal
- Protein: 53 kcal
- Fat: 0 kcal
- Carbs: 136 kcal
Frozen Loganberries
Loganberries, frozen- Fiber, total dietary: 5.3 g
- Energy: 55 kcal
- Protein: 6.08 kcal
- Fat: 1.24 kcal
- Carbs: 52 kcal
Raw English walnut halves
Nuts, walnuts, English, halves, raw- Fiber, total dietary: 5.21 g
- Energy: 730 kcal
- Protein: 58 kcal
- Fat: 279 kcal
- Carbs: 44 kcal
Prepared frozen edamame
Edamame, frozen, prepared- Fiber, total dietary: 5.2 g
- Energy: 121 kcal
- Protein: 48 kcal
- Fat: 21 kcal
- Carbs: 36 kcal
Raw breadfruit seeds
Seeds, breadfruit seeds, raw- Fiber, total dietary: 5.2 g
- Energy: 191 kcal
- Protein: 30 kcal
- Fat: 22 kcal
- Carbs: 117 kcal
Raw tamarinds
Tamarinds, raw- Fiber, total dietary: 5.1 g
- Energy: 239 kcal
- Protein: 11 kcal
- Fat: 2.4 kcal
- Carbs: 250 kcal
Raw immature pigeonpeas
Pigeonpeas, immature seeds, raw- Fiber, total dietary: 5.1 g
- Energy: 136 kcal
- Protein: 29 kcal
- Fat: 6.56 kcal
- Carbs: 96 kcal
Cooked taro (without salt)
Taro, cooked, without salt- Fiber, total dietary: 5.1 g
- Energy: 142 kcal
- Protein: 2.08 kcal
- Fat: 0.44 kcal
- Carbs: 138 kcal
Roasted European chestnuts
Nuts, chestnuts, european, roasted- Fiber, total dietary: 5.1 g
- Energy: 245 kcal
- Protein: 13 kcal
- Fat: 8.8 kcal
- Carbs: 212 kcal
Cooked Taro (with salt)
Taro, cooked, with salt- Fiber, total dietary: 5.1 g
- Energy: 142 kcal
- Protein: 2.08 kcal
- Fat: 0.44 kcal
- Carbs: 138 kcal
Plain croutons
Croutons, plain- Fiber, total dietary: 5.1 g
- Energy: 407 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 294 kcal
Canned navy beans
Beans, navy, mature seeds, canned- Fiber, total dietary: 5.1 g
- Energy: 113 kcal
- Protein: 30 kcal
- Fat: 1.72 kcal
- Carbs: 82 kcal
Raw pumpkin seeds (pepitas)
Seeds, pumpkin seeds (pepitas), raw- Fiber, total dietary: 5.08 g
- Energy: 555 kcal
- Protein: 120 kcal
- Fat: 160 kcal
- Carbs: 75 kcal
Raw Immature Cowpeas (Black-eyed Peas)
Cowpeas (blackeyes), immature seeds, raw- Fiber, total dietary: 5 g
- Energy: 90 kcal
- Protein: 12 kcal
- Fat: 1.4 kcal
- Carbs: 75 kcal
Unsweetened Frozen Blackberries
Blackberries, frozen, unsweetened- Fiber, total dietary: 5 g
- Energy: 64 kcal
- Protein: 4.72 kcal
- Fat: 1.72 kcal
- Carbs: 63 kcal
Couscous (dry)
Couscous, dry- Fiber, total dietary: 5 g
- Energy: 376 kcal
- Protein: 51 kcal
- Fat: 2.56 kcal
- Carbs: 310 kcal
Egg and Onion Matzo Crackers
Crackers, matzo, egg and onion- Fiber, total dietary: 5 g
- Energy: 391 kcal
- Protein: 40 kcal
- Fat: 16 kcal
- Carbs: 308 kcal
Raw jicama
Yambean (jicama), raw- Fiber, total dietary: 4.9 g
- Energy: 38 kcal
- Protein: 2.88 kcal
- Fat: 0.36 kcal
- Carbs: 35 kcal
Raw Breadfruit
Breadfruit, raw- Fiber, total dietary: 4.9 g
- Energy: 103 kcal
- Protein: 4.28 kcal
- Fat: 0.92 kcal
- Carbs: 108 kcal
Raw immature lima beans
Lima beans, immature seeds, raw- Fiber, total dietary: 4.9 g
- Energy: 113 kcal
- Protein: 27 kcal
- Fat: 3.44 kcal
- Carbs: 81 kcal
Raw Lotus Root
Lotus root, raw- Fiber, total dietary: 4.9 g
- Energy: 74 kcal
- Protein: 10 kcal
- Fat: 0.4 kcal
- Carbs: 69 kcal
Raw Parsnips
Parsnips, raw- Fiber, total dietary: 4.9 g
- Energy: 75 kcal
- Protein: 4.8 kcal
- Fat: 1.2 kcal
- Carbs: 72 kcal
Rice Bran Bread
Bread, rice bran- Fiber, total dietary: 4.9 g
- Energy: 243 kcal
- Protein: 36 kcal
- Fat: 18 kcal
- Carbs: 174 kcal
Rye Dinner Rolls
Rolls, dinner, rye- Fiber, total dietary: 4.9 g
- Energy: 286 kcal
- Protein: 41 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Toasted oat bran bread
Bread, oat bran, toasted- Fiber, total dietary: 4.9 g
- Energy: 259 kcal
- Protein: 46 kcal
- Fat: 19 kcal
- Carbs: 175 kcal
Cassava flour
Flour, cassava- Fiber, total dietary: 4.83 g
- Energy: 357 kcal
- Protein: 3.67 kcal
- Fat: 1.98 kcal
- Carbs: 349 kcal
Smooth Peanut Butter with Salt
Peanut butter, smooth style, with salt- Fiber, total dietary: 4.8 g
- Energy: 639 kcal
- Protein: 90 kcal
- Fat: 204 kcal
- Carbs: 89 kcal
Frozen edamame (unprepared)
Edamame, frozen, unprepared- Fiber, total dietary: 4.8 g
- Energy: 109 kcal
- Protein: 45 kcal
- Fat: 19 kcal
- Carbs: 30 kcal
Boiled breadfruit seeds
Seeds, breadfruit seeds, boiled- Fiber, total dietary: 4.8 g
- Energy: 168 kcal
- Protein: 21 kcal
- Fat: 9.2 kcal
- Carbs: 128 kcal
Canned White Beans
Beans, white, mature seeds, canned- Fiber, total dietary: 4.8 g
- Energy: 114 kcal
- Protein: 29 kcal
- Fat: 1.16 kcal
- Carbs: 85 kcal
Cooked Gluten-Free Corn Pasta
Pasta, gluten-free, corn, cooked- Fiber, total dietary: 4.8 g
- Energy: 126 kcal
- Protein: 11 kcal
- Fat: 2.92 kcal
- Carbs: 112 kcal
Canned Large Lima Beans
Lima beans, large, mature seeds, canned- Fiber, total dietary: 4.8 g
- Energy: 79 kcal
- Protein: 20 kcal
- Fat: 0.68 kcal
- Carbs: 60 kcal
Toasted wheat bread
Bread, wheat, toasted- Fiber, total dietary: 4.7 g
- Energy: 313 kcal
- Protein: 52 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Toasted enriched raisin bread
Bread, raisin, enriched, toasted- Fiber, total dietary: 4.7 g
- Energy: 297 kcal
- Protein: 34 kcal
- Fat: 19 kcal
- Carbs: 228 kcal
Vegetarian Canned Refried Beans
Refried beans, canned, vegetarian- Fiber, total dietary: 4.7 g
- Energy: 83 kcal
- Protein: 21 kcal
- Fat: 3.48 kcal
- Carbs: 54 kcal
Whole Grain White Bagels
Bagels, whole grain white- Fiber, total dietary: 4.7 g
- Energy: 255 kcal
- Protein: 37 kcal
- Fat: 0 kcal
- Carbs: 218 kcal
Wheat English muffins
Muffins, English, wheat- Fiber, total dietary: 4.6 g
- Energy: 223 kcal
- Protein: 35 kcal
- Fat: 8 kcal
- Carbs: 179 kcal
Dried Litchis
Litchis, dried- Fiber, total dietary: 4.6 g
- Energy: 277 kcal
- Protein: 15 kcal
- Fat: 4.8 kcal
- Carbs: 283 kcal
Brown Rice Flour
Rice flour, brown- Fiber, total dietary: 4.6 g
- Energy: 363 kcal
- Protein: 29 kcal
- Fat: 11 kcal
- Carbs: 306 kcal
Raw oranges with peel
Oranges, raw, with peel- Fiber, total dietary: 4.5 g
- Energy: 63 kcal
- Protein: 5.2 kcal
- Fat: 1.2 kcal
- Carbs: 62 kcal
Cooked bulgur
Bulgur, cooked- Fiber, total dietary: 4.5 g
- Energy: 83 kcal
- Protein: 12 kcal
- Fat: 0.96 kcal
- Carbs: 74 kcal
Plain Dry Breadcrumbs
Bread, crumbs, dry, grated, plain- Fiber, total dietary: 4.5 g
- Energy: 395 kcal
- Protein: 53 kcal
- Fat: 21 kcal
- Carbs: 288 kcal
Oat bran bread
Bread, oat bran- Fiber, total dietary: 4.5 g
- Energy: 236 kcal
- Protein: 42 kcal
- Fat: 18 kcal
- Carbs: 159 kcal
Raw sugar-apples (sweetsop)
Sugar-apples, (sweetsop), raw- Fiber, total dietary: 4.4 g
- Energy: 94 kcal
- Protein: 8.24 kcal
- Fat: 1.16 kcal
- Carbs: 95 kcal
Dried Zante Currants
Currants, zante, dried- Fiber, total dietary: 4.4 g
- Energy: 290 kcal
- Protein: 14 kcal
- Fat: 0.88 kcal
- Carbs: 308 kcal
Raw Lion's Mane Mushroom
Mushroom, lion's mane- Fiber, total dietary: 4.38 g
- Energy: 43 kcal
- Protein: 10 kcal
- Fat: 1.03 kcal
- Carbs: 30 kcal
Raw red and white currants
Currants, red and white, raw- Fiber, total dietary: 4.3 g
- Energy: 56 kcal
- Protein: 5.6 kcal
- Fat: 0.8 kcal
- Carbs: 55 kcal
Raw Gooseberries
Gooseberries, raw- Fiber, total dietary: 4.3 g
- Energy: 44 kcal
- Protein: 3.52 kcal
- Fat: 2.32 kcal
- Carbs: 41 kcal
Frozen unsweetened red raspberries
Raspberries, frozen, red, unsweetened- Fiber, total dietary: 4.3 g
- Energy: 56 kcal
- Protein: 4.6 kcal
- Fat: 3.24 kcal
- Carbs: 50 kcal
Wheat, Cooked Kamut khorasan
Wheat, KAMUT khorasan, cooked- Fiber, total dietary: 4.3 g
- Energy: 132 kcal
- Protein: 23 kcal
- Fat: 3.32 kcal
- Carbs: 110 kcal
Raspberry puree with seeds
Raspberries, puree, with seeds- Fiber, total dietary: 4.3 g
- Energy: 55 kcal
- Protein: 4.4 kcal
- Fat: 3.88 kcal
- Carbs: 46 kcal
Toasted oatmeal bread
Bread, oatmeal, toasted- Fiber, total dietary: 4.3 g
- Energy: 292 kcal
- Protein: 37 kcal
- Fat: 19 kcal
- Carbs: 211 kcal
Enriched raisin bread
Bread, raisin, enriched- Fiber, total dietary: 4.3 g
- Energy: 274 kcal
- Protein: 32 kcal
- Fat: 18 kcal
- Carbs: 209 kcal
Enriched Yellow Fine Corn Flour
Flour, corn, yellow, fine meal, enriched- Fiber, total dietary: 4.3 g
- Energy: 364 kcal
- Protein: 25 kcal
- Fat: 6.96 kcal
- Carbs: 323 kcal
Cooked Vegetable Macaroni (Enriched)
Macaroni, vegetable, enriched, cooked- Fiber, total dietary: 4.3 g
- Energy: 128 kcal
- Protein: 18 kcal
- Fat: 0.44 kcal
- Carbs: 106 kcal
Dry Japanese Somen Noodles
Noodles, japanese, somen, dry- Fiber, total dietary: 4.3 g
- Energy: 356 kcal
- Protein: 45 kcal
- Fat: 3.24 kcal
- Carbs: 296 kcal
Raisin Bread
Bread, raisin, unenriched- Fiber, total dietary: 4.3 g
- Energy: 274 kcal
- Protein: 32 kcal
- Fat: 18 kcal
- Carbs: 209 kcal
Dry Vegetable Macaroni (Enriched)
Macaroni, vegetable, enriched, dry- Fiber, total dietary: 4.3 g
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 4.16 kcal
- Carbs: 300 kcal
Raw Green Soybeans
Soybeans, green, raw- Fiber, total dietary: 4.2 g
- Energy: 147 kcal
- Protein: 52 kcal
- Fat: 27 kcal
- Carbs: 44 kcal
Raw immature broadbeans
Broadbeans, immature seeds, raw- Fiber, total dietary: 4.2 g
- Energy: 72 kcal
- Protein: 22 kcal
- Fat: 2.4 kcal
- Carbs: 47 kcal
Stewed Dried Figs
Figs, dried, stewed- Fiber, total dietary: 4.2 g
- Energy: 107 kcal
- Protein: 5.68 kcal
- Fat: 1.6 kcal
- Carbs: 110 kcal
Plain brown rice crackers
Snacks, rice cracker brown rice, plain- Fiber, total dietary: 4.2 g
- Energy: 387 kcal
- Protein: 33 kcal
- Fat: 11 kcal
- Carbs: 326 kcal
Whole Wheat French/Vienna Bread
Bread, french or vienna, whole wheat- Fiber, total dietary: 4.2 g
- Energy: 239 kcal
- Protein: 33 kcal
- Fat: 4.16 kcal
- Carbs: 196 kcal
Raw Shiitake Mushrooms
Mushrooms, shiitake- Fiber, total dietary: 4.17 g
- Energy: 44 kcal
- Protein: 9.66 kcal
- Fat: 0.78 kcal
- Carbs: 33 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Fiber, total dietary: 4.1 g
- Energy: 565 kcal
- Protein: 70 kcal
- Fat: 155 kcal
- Carbs: 145 kcal
Kale (raw)
Kale, raw- Fiber, total dietary: 4.1 g
- Energy: 43 kcal
- Protein: 12 kcal
- Fat: 5.96 kcal
- Carbs: 18 kcal
Raw kale
Kale, raw- Fiber, total dietary: 4.1 g
- Energy: 35 kcal
- Protein: 12 kcal
- Fat: 5.96 kcal
- Carbs: 18 kcal
Raw yam
Yam, raw- Fiber, total dietary: 4.1 g
- Energy: 118 kcal
- Protein: 6.12 kcal
- Fat: 0.68 kcal
- Carbs: 112 kcal
Raw Taro
Taro, raw- Fiber, total dietary: 4.1 g
- Energy: 112 kcal
- Protein: 6 kcal
- Fat: 0.8 kcal
- Carbs: 106 kcal
Oat Bran Dinner Rolls
Rolls, dinner, oat bran- Fiber, total dietary: 4.1 g
- Energy: 236 kcal
- Protein: 38 kcal
- Fat: 18 kcal
- Carbs: 161 kcal
Whole grain buckwheat
Buckwheat, whole grain- Fiber, total dietary: 4.05 g
- Energy: 356 kcal
- Protein: 44 kcal
- Fat: 12 kcal
- Carbs: 285 kcal
Raw Collard Greens
Collards, raw- Fiber, total dietary: 4 g
- Energy: 32 kcal
- Protein: 12 kcal
- Fat: 2.44 kcal
- Carbs: 22 kcal
Raw chicory greens
Chicory greens, raw- Fiber, total dietary: 4 g
- Energy: 23 kcal
- Protein: 6.8 kcal
- Fat: 1.2 kcal
- Carbs: 19 kcal
Raw Pomegranates
Pomegranates, raw- Fiber, total dietary: 4 g
- Energy: 83 kcal
- Protein: 6.68 kcal
- Fat: 4.68 kcal
- Carbs: 75 kcal
Raw Lambsquarters
Lambsquarters, raw- Fiber, total dietary: 4 g
- Energy: 43 kcal
- Protein: 17 kcal
- Fat: 3.2 kcal
- Carbs: 29 kcal
Yellow prepared mustard
Mustard, prepared, yellow- Fiber, total dietary: 4 g
- Energy: 60 kcal
- Protein: 15 kcal
- Fat: 13 kcal
- Carbs: 23 kcal
Wheat bread
Bread, wheat- Fiber, total dietary: 4 g
- Energy: 274 kcal
- Protein: 43 kcal
- Fat: 18 kcal
- Carbs: 190 kcal
Frozen Mixed Vegetables
Vegetables, mixed, frozen, unprepared- Fiber, total dietary: 4 g
- Energy: 72 kcal
- Protein: 13 kcal
- Fat: 2.08 kcal
- Carbs: 54 kcal
Homemade hummus
Hummus, home prepared- Fiber, total dietary: 4 g
- Energy: 177 kcal
- Protein: 19 kcal
- Fat: 34 kcal
- Carbs: 80 kcal
Oatmeal bread
Bread, oatmeal- Fiber, total dietary: 4 g
- Energy: 269 kcal
- Protein: 34 kcal
- Fat: 18 kcal
- Carbs: 194 kcal
Hulled hemp seeds
Seeds, hemp seed, hulled- Fiber, total dietary: 4 g
- Energy: 553 kcal
- Protein: 126 kcal
- Fat: 195 kcal
- Carbs: 35 kcal
Brown rice and rye rice cakes
Snacks, rice cakes, brown rice, rye- Fiber, total dietary: 4 g
- Energy: 386 kcal
- Protein: 32 kcal
- Fat: 15 kcal
- Carbs: 320 kcal
Mexican baking chocolate squares
Baking chocolate, mexican, squares- Fiber, total dietary: 4 g
- Energy: 426 kcal
- Protein: 15 kcal
- Fat: 62 kcal
- Carbs: 310 kcal
Raw pine nuts
Nuts, pine nuts, raw- Fiber, total dietary: 3.94 g
- Energy: 689 kcal
- Protein: 63 kcal
- Fat: 245 kcal
- Carbs: 74 kcal
Raw hubbard winter squash
Squash, winter, hubbard, raw- Fiber, total dietary: 3.9 g
- Energy: 40 kcal
- Protein: 8 kcal
- Fat: 2 kcal
- Carbs: 35 kcal
Raw Muscadine Grapes
Grapes, muscadine, raw- Fiber, total dietary: 3.9 g
- Energy: 57 kcal
- Protein: 3.24 kcal
- Fat: 1.88 kcal
- Carbs: 56 kcal
Saffron
Spices, saffron- Fiber, total dietary: 3.9 g
- Energy: 310 kcal
- Protein: 46 kcal
- Fat: 23 kcal
- Carbs: 261 kcal
Degermed White Cornmeal (Enriched)
Cornmeal, degermed, enriched, white- Fiber, total dietary: 3.9 g
- Energy: 370 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 318 kcal
Degermed Yellow Cornmeal (Unenriched)
Cornmeal, degermed, unenriched, yellow- Fiber, total dietary: 3.9 g
- Energy: 370 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 318 kcal
Fried tofu
Tofu, fried- Fiber, total dietary: 3.9 g
- Energy: 270 kcal
- Protein: 75 kcal
- Fat: 81 kcal
- Carbs: 35 kcal
Spelt (cooked)
Spelt, cooked- Fiber, total dietary: 3.9 g
- Energy: 127 kcal
- Protein: 22 kcal
- Fat: 3.4 kcal
- Carbs: 106 kcal
Semolina, Enriched
Semolina, enriched- Fiber, total dietary: 3.9 g
- Energy: 360 kcal
- Protein: 51 kcal
- Fat: 4.2 kcal
- Carbs: 291 kcal
Unenriched Semolina
Semolina, unenriched- Fiber, total dietary: 3.9 g
- Energy: 360 kcal
- Protein: 51 kcal
- Fat: 4.2 kcal
- Carbs: 291 kcal
Diced toddler baby food peas
Babyfood, peas, dices, toddler- Fiber, total dietary: 3.9 g
- Energy: 64 kcal
- Protein: 16 kcal
- Fat: 3.2 kcal
- Carbs: 41 kcal
Enriched degermed yellow cornmeal
Cornmeal, degermed, enriched, yellow- Fiber, total dietary: 3.9 g
- Energy: 370 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 318 kcal
Degermed White Cornmeal
Cornmeal, degermed, unenriched, white- Fiber, total dietary: 3.9 g
- Energy: 370 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 318 kcal
Raw Brussels sprouts
Brussels sprouts, raw- Fiber, total dietary: 3.8 g
- Energy: 43 kcal
- Protein: 14 kcal
- Fat: 1.2 kcal
- Carbs: 36 kcal
Raw Succotash (Corn and Lima Beans)
Succotash, (corn and limas), raw- Fiber, total dietary: 3.8 g
- Energy: 99 kcal
- Protein: 20 kcal
- Fat: 4.08 kcal
- Carbs: 78 kcal
Raw Epazote
Epazote, raw- Fiber, total dietary: 3.8 g
- Energy: 32 kcal
- Protein: 1.32 kcal
- Fat: 2.08 kcal
- Carbs: 30 kcal
Cooked pearled barley
Barley, pearled, cooked- Fiber, total dietary: 3.8 g
- Energy: 123 kcal
- Protein: 9.04 kcal
- Fat: 1.76 kcal
- Carbs: 113 kcal
Raw chanterelle mushrooms
Mushrooms, Chanterelle, raw- Fiber, total dietary: 3.8 g
- Energy: 32 kcal
- Protein: 5.96 kcal
- Fat: 2.12 kcal
- Carbs: 27 kcal
Raw or frozen durian
Durian, raw or frozen- Fiber, total dietary: 3.8 g
- Energy: 147 kcal
- Protein: 5.88 kcal
- Fat: 21 kcal
- Carbs: 108 kcal
Frozen Brussels sprouts (unprepared)
Brussels sprouts, frozen, unprepared- Fiber, total dietary: 3.8 g
- Energy: 41 kcal
- Protein: 15 kcal
- Fat: 1.64 kcal
- Carbs: 31 kcal
Wheat Dinner Rolls
Rolls, dinner, wheat- Fiber, total dietary: 3.8 g
- Energy: 273 kcal
- Protein: 34 kcal
- Fat: 25 kcal
- Carbs: 184 kcal
Raw beet greens
Beet greens, raw- Fiber, total dietary: 3.7 g
- Energy: 22 kcal
- Protein: 8.8 kcal
- Fat: 0.52 kcal
- Carbs: 17 kcal
Raw taro leaves
Taro leaves, raw- Fiber, total dietary: 3.7 g
- Energy: 42 kcal
- Protein: 20 kcal
- Fat: 2.96 kcal
- Carbs: 27 kcal
Raw Serrano Peppers
Peppers, serrano, raw- Fiber, total dietary: 3.7 g
- Energy: 32 kcal
- Protein: 6.96 kcal
- Fat: 1.76 kcal
- Carbs: 27 kcal
Dried Pine Nuts
Nuts, pine nuts, dried- Fiber, total dietary: 3.7 g
- Energy: 673 kcal
- Protein: 55 kcal
- Fat: 273 kcal
- Carbs: 52 kcal
Traditional refried beans (canned)
Refried beans, canned, traditional style- Fiber, total dietary: 3.7 g
- Energy: 90 kcal
- Protein: 20 kcal
- Fat: 8.04 kcal
- Carbs: 54 kcal
Egg Dinner Rolls
Rolls, dinner, egg- Fiber, total dietary: 3.7 g
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 26 kcal
- Carbs: 208 kcal
Cooked tree fern (with salt)
Tree fern, cooked, with salt- Fiber, total dietary: 3.7 g
- Energy: 40 kcal
- Protein: 1.16 kcal
- Fat: 0.28 kcal
- Carbs: 43 kcal
Fine Semolina Flour
Flour, semolina, fine- Fiber, total dietary: 3.68 g
- Energy: 358 kcal
- Protein: 53 kcal
- Fat: 7.35 kcal
- Carbs: 288 kcal
Raw Cranberries
Cranberries, raw- Fiber, total dietary: 3.6 g
- Energy: 46 kcal
- Protein: 1.84 kcal
- Fat: 0.52 kcal
- Carbs: 48 kcal
Raw Asian pears
Pears, asian, raw- Fiber, total dietary: 3.6 g
- Energy: 42 kcal
- Protein: 2 kcal
- Fat: 0.92 kcal
- Carbs: 43 kcal
Raw kohlrabi
Kohlrabi, raw- Fiber, total dietary: 3.6 g
- Energy: 27 kcal
- Protein: 6.8 kcal
- Fat: 0.4 kcal
- Carbs: 25 kcal
Raw Japanese persimmons
Persimmons, japanese, raw- Fiber, total dietary: 3.6 g
- Energy: 70 kcal
- Protein: 2.32 kcal
- Fat: 0.76 kcal
- Carbs: 74 kcal
Stir-fried shiitake mushrooms
Mushrooms, shiitake, stir-fried- Fiber, total dietary: 3.6 g
- Energy: 39 kcal
- Protein: 14 kcal
- Fat: 1.4 kcal
- Carbs: 31 kcal
Raw prickly pears
Prickly pears, raw- Fiber, total dietary: 3.6 g
- Energy: 41 kcal
- Protein: 2.92 kcal
- Fat: 2.04 kcal
- Carbs: 38 kcal
Frozen Chopped Collard Greens
Collards, frozen, chopped, unprepared- Fiber, total dietary: 3.6 g
- Energy: 33 kcal
- Protein: 11 kcal
- Fat: 1.48 kcal
- Carbs: 26 kcal
Oat bran bagel
Bagels, oat bran- Fiber, total dietary: 3.6 g
- Energy: 255 kcal
- Protein: 43 kcal
- Fat: 4.8 kcal
- Carbs: 213 kcal
Cooked Guava Sauce
Guava sauce, cooked- Fiber, total dietary: 3.6 g
- Energy: 36 kcal
- Protein: 1.28 kcal
- Fat: 0.56 kcal
- Carbs: 38 kcal
Hopi blue corn somiviki bread
Bread, blue corn, somiviki (Hopi)- Fiber, total dietary: 3.6 g
- Energy: 186 kcal
- Protein: 12 kcal
- Fat: 6.12 kcal
- Carbs: 159 kcal
Raw Dandelion Greens
Dandelion greens, raw- Fiber, total dietary: 3.5 g
- Energy: 45 kcal
- Protein: 11 kcal
- Fat: 2.8 kcal
- Carbs: 37 kcal
Uncle Ben's dry parboiled brown rice
Rice, brown, parboiled, dry, UNCLE BEN'S- Fiber, total dietary: 3.5 g
- Energy: 370 kcal
- Protein: 30 kcal
- Fat: 11 kcal
- Carbs: 315 kcal
Frozen peas and onions (unprepared)
Peas and onions, frozen, unprepared- Fiber, total dietary: 3.5 g
- Energy: 70 kcal
- Protein: 16 kcal
- Fat: 1.28 kcal
- Carbs: 54 kcal
Fried green plantains
Plantains, green, fried- Fiber, total dietary: 3.5 g
- Energy: 309 kcal
- Protein: 6 kcal
- Fat: 47 kcal
- Carbs: 197 kcal
Millet Flour
Millet flour- Fiber, total dietary: 3.5 g
- Energy: 382 kcal
- Protein: 43 kcal
- Fat: 17 kcal
- Carbs: 300 kcal
Whole Grain White English Muffins
English muffins, whole grain white- Fiber, total dietary: 3.5 g
- Energy: 245 kcal
- Protein: 28 kcal
- Fat: 7 kcal
- Carbs: 201 kcal
Raw Banana Pepper
Pepper, banana, raw- Fiber, total dietary: 3.4 g
- Energy: 27 kcal
- Protein: 6.64 kcal
- Fat: 1.8 kcal
- Carbs: 21 kcal
Raw Yellow Snap Beans
Beans, snap, yellow, raw- Fiber, total dietary: 3.4 g
- Energy: 31 kcal
- Protein: 7.28 kcal
- Fat: 0.48 kcal
- Carbs: 29 kcal
Frozen Peas and Carrots
Peas and carrots, frozen, unprepared- Fiber, total dietary: 3.4 g
- Energy: 53 kcal
- Protein: 14 kcal
- Fat: 1.88 kcal
- Carbs: 45 kcal
Microwaved green snap beans
Beans, snap, green, microwaved- Fiber, total dietary: 3.4 g
- Energy: 33 kcal
- Protein: 9.24 kcal
- Fat: 2 kcal
- Carbs: 26 kcal
Arrowroot Flour
Arrowroot flour- Fiber, total dietary: 3.4 g
- Energy: 357 kcal
- Protein: 1.2 kcal
- Fat: 0.4 kcal
- Carbs: 353 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Fiber, total dietary: 3.3 g
- Energy: 553 kcal
- Protein: 73 kcal
- Fat: 175 kcal
- Carbs: 121 kcal
Fresh Parsley
Parsley, fresh- Fiber, total dietary: 3.3 g
- Energy: 36 kcal
- Protein: 12 kcal
- Fat: 3.16 kcal
- Carbs: 25 kcal
Raw burdock root
Burdock root, raw- Fiber, total dietary: 3.3 g
- Energy: 72 kcal
- Protein: 6.12 kcal
- Fat: 0.6 kcal
- Carbs: 69 kcal
Raw soursop
Soursop, raw- Fiber, total dietary: 3.3 g
- Energy: 66 kcal
- Protein: 4 kcal
- Fat: 1.2 kcal
- Carbs: 67 kcal
Raw Immature Hyacinth Beans
Hyacinth-beans, immature seeds, raw- Fiber, total dietary: 3.3 g
- Energy: 46 kcal
- Protein: 8.4 kcal
- Fat: 0.8 kcal
- Carbs: 37 kcal
Raw young cowpea pods with seeds
Cowpeas, young pods with seeds, raw- Fiber, total dietary: 3.3 g
- Energy: 44 kcal
- Protein: 13 kcal
- Fat: 1.2 kcal
- Carbs: 38 kcal
Golden seedless raisins
Raisins, golden, seedless- Fiber, total dietary: 3.3 g
- Energy: 301 kcal
- Protein: 13 kcal
- Fat: 0.8 kcal
- Carbs: 320 kcal
Raw Salsify (Vegetable Oyster)
Salsify, (vegetable oyster), raw- Fiber, total dietary: 3.3 g
- Energy: 82 kcal
- Protein: 13 kcal
- Fat: 0.8 kcal
- Carbs: 74 kcal
Prune puree
- Fiber, total dietary: 3.3 g
- Energy: 257 kcal
- Protein: 8.4 kcal
- Fat: 0.8 kcal
- Carbs: 260 kcal
Noodles, Dry enriched egg
Noodles, egg, dry, enriched- Fiber, total dietary: 3.3 g
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Frozen Mustard Greens (unprepared)
Mustard greens, frozen, unprepared- Fiber, total dietary: 3.3 g
- Energy: 20 kcal
- Protein: 9.96 kcal
- Fat: 1.08 kcal
- Carbs: 14 kcal
Noodles, Dry unenriched egg
Noodles, egg, dry, unenriched- Fiber, total dietary: 3.3 g
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Cooked Green Cauliflower (with salt)
Cauliflower, green, cooked, with salt- Fiber, total dietary: 3.3 g
- Energy: 32 kcal
- Protein: 12 kcal
- Fat: 1.24 kcal
- Carbs: 25 kcal
Coarse Semolina Flour
Flour, semolina, coarse and semi-coarse- Fiber, total dietary: 3.22 g
- Energy: 357 kcal
- Protein: 47 kcal
- Fat: 6.39 kcal
- Carbs: 295 kcal
Frozen Unprepared Carrots
Carrots, frozen, unprepared- Fiber, total dietary: 3.2 g
- Energy: 39 kcal
- Protein: 3.24 kcal
- Fat: 1.88 kcal
- Carbs: 32 kcal
Raw Okra
Okra, raw- Fiber, total dietary: 3.2 g
- Energy: 33 kcal
- Protein: 7.72 kcal
- Fat: 0.76 kcal
- Carbs: 30 kcal
Raw turnip greens
Turnip greens, raw- Fiber, total dietary: 3.2 g
- Energy: 32 kcal
- Protein: 6 kcal
- Fat: 1.2 kcal
- Carbs: 29 kcal
Raw Shallots
Shallots, raw- Fiber, total dietary: 3.2 g
- Energy: 72 kcal
- Protein: 10 kcal
- Fat: 0.4 kcal
- Carbs: 67 kcal
Raw Green Cauliflower
Cauliflower, green, raw- Fiber, total dietary: 3.2 g
- Energy: 31 kcal
- Protein: 12 kcal
- Fat: 1.2 kcal
- Carbs: 24 kcal
Raw Mustard Greens
Mustard greens, raw- Fiber, total dietary: 3.2 g
- Energy: 27 kcal
- Protein: 11 kcal
- Fat: 1.68 kcal
- Carbs: 19 kcal
Raw Wild Blackberries
Blackberries, wild, raw (Alaska Native)- Fiber, total dietary: 3.2 g
- Energy: 52 kcal
- Protein: 3.36 kcal
- Fat: 4.28 kcal
- Carbs: 39 kcal
Home-prepared hash browns
Potatoes, hash brown, home-prepared- Fiber, total dietary: 3.2 g
- Energy: 265 kcal
- Protein: 12 kcal
- Fat: 50 kcal
- Carbs: 140 kcal
Canned capers
Capers, canned- Fiber, total dietary: 3.2 g
- Energy: 23 kcal
- Protein: 9.44 kcal
- Fat: 3.44 kcal
- Carbs: 20 kcal
Pasta, Dry enriched
Pasta, dry, enriched- Fiber, total dietary: 3.2 g
- Energy: 371 kcal
- Protein: 52 kcal
- Fat: 6.04 kcal
- Carbs: 299 kcal
Dry Pasta (Unenriched)
Pasta, dry, unenriched- Fiber, total dietary: 3.2 g
- Energy: 371 kcal
- Protein: 52 kcal
- Fat: 6.04 kcal
- Carbs: 299 kcal
French Rolls
Rolls, french- Fiber, total dietary: 3.2 g
- Energy: 277 kcal
- Protein: 34 kcal
- Fat: 17 kcal
- Carbs: 201 kcal
Beech mushroom
Mushroom, beech- Fiber, total dietary: 3.14 g
- Energy: 40 kcal
- Protein: 8.72 kcal
- Fat: 1.8 kcal
- Carbs: 27 kcal
Raw Bartlett Pears
Pears, raw, bartlett- Fiber, total dietary: 3.1 g
- Energy: 63 kcal
- Protein: 1.52 kcal
- Fat: 0.64 kcal
- Carbs: 60 kcal
Raw Pears
Pears, raw- Fiber, total dietary: 3.1 g
- Energy: 57 kcal
- Protein: 1.44 kcal
- Fat: 0.56 kcal
- Carbs: 61 kcal
Raw endive
Endive, raw- Fiber, total dietary: 3.1 g
- Energy: 17 kcal
- Protein: 5 kcal
- Fat: 0.8 kcal
- Carbs: 13 kcal
Raw savoy cabbage
Cabbage, savoy, raw- Fiber, total dietary: 3.1 g
- Energy: 27 kcal
- Protein: 8 kcal
- Fat: 0.4 kcal
- Carbs: 24 kcal
Raw Fennel Bulb
Fennel, bulb, raw- Fiber, total dietary: 3.1 g
- Energy: 31 kcal
- Protein: 4.96 kcal
- Fat: 0.8 kcal
- Carbs: 29 kcal
Raw Chicory (Witloof)
Chicory, witloof, raw- Fiber, total dietary: 3.1 g
- Energy: 17 kcal
- Protein: 3.6 kcal
- Fat: 0.4 kcal
- Carbs: 16 kcal
Frozen edible-podded peas (unprepared)
Peas, edible-podded, frozen, unprepared- Fiber, total dietary: 3.1 g
- Energy: 42 kcal
- Protein: 11 kcal
- Fat: 1.2 kcal
- Carbs: 29 kcal
Salted mustard cabbage
Cabbage, mustard, salted- Fiber, total dietary: 3.1 g
- Energy: 28 kcal
- Protein: 4.4 kcal
- Fat: 0.4 kcal
- Carbs: 23 kcal
Japanese fresh pickled cabbage
Cabbage, japanese style, fresh, pickled- Fiber, total dietary: 3.1 g
- Energy: 30 kcal
- Protein: 6.4 kcal
- Fat: 0.4 kcal
- Carbs: 23 kcal
Raw mature carrots
Carrots, mature, raw- Fiber, total dietary: 3.1 g
- Energy: 48 kcal
- Protein: 3.77 kcal
- Fat: 1.4 kcal
- Carbs: 41 kcal
Maitake mushroom
Mushroom, maitake- Fiber, total dietary: 3.07 g
- Energy: 38 kcal
- Protein: 8.81 kcal
- Fat: 1.06 kcal
- Carbs: 26 kcal
Raw unenriched long-grain brown rice
Rice, brown, long grain, unenriched, raw- Fiber, total dietary: 3.02 g
- Energy: 366 kcal
- Protein: 29 kcal
- Fat: 13 kcal
- Carbs: 307 kcal
Raw green snap beans
Beans, snap, green, raw- Fiber, total dietary: 3.01 g
- Energy: 40 kcal
- Protein: 7.88 kcal
- Fat: 1.1 kcal
- Carbs: 30 kcal
King oyster mushroom
Mushroom, king oyster- Fiber, total dietary: 3.01 g
- Energy: 46 kcal
- Protein: 9.63 kcal
- Fat: 1.23 kcal
- Carbs: 34 kcal
Raw Green Kiwifruit
Kiwifruit, green, raw- Fiber, total dietary: 3 g
- Energy: 64 kcal
- Protein: 4.24 kcal
- Fat: 1.76 kcal
- Carbs: 56 kcal
Raw cherimoya
Cherimoya, raw- Fiber, total dietary: 3 g
- Energy: 75 kcal
- Protein: 6.28 kcal
- Fat: 2.72 kcal
- Carbs: 71 kcal
Raw green kiwifruit
Kiwifruit, green, raw- Fiber, total dietary: 3 g
- Energy: 61 kcal
- Protein: 4.56 kcal
- Fat: 2.08 kcal
- Carbs: 59 kcal
Raw Eggplant
Eggplant, raw- Fiber, total dietary: 3 g
- Energy: 25 kcal
- Protein: 3.92 kcal
- Fat: 0.72 kcal
- Carbs: 24 kcal
Raw red anjou pears
Pears, raw, red anjou- Fiber, total dietary: 3 g
- Energy: 62 kcal
- Protein: 1.32 kcal
- Fat: 0.56 kcal
- Carbs: 60 kcal
Raw Chinese water chestnuts
Waterchestnuts, chinese, (matai), raw- Fiber, total dietary: 3 g
- Energy: 97 kcal
- Protein: 5.6 kcal
- Fat: 0.4 kcal
- Carbs: 96 kcal
Raw mamey apple
Mammy-apple, (mamey), raw- Fiber, total dietary: 3 g
- Energy: 51 kcal
- Protein: 2 kcal
- Fat: 2 kcal
- Carbs: 50 kcal
Raw garland chrysanthemum
Chrysanthemum, garland, raw- Fiber, total dietary: 3 g
- Energy: 24 kcal
- Protein: 13 kcal
- Fat: 2.24 kcal
- Carbs: 12 kcal
Raw chrysanthemum leaves
Chrysanthemum leaves, raw- Fiber, total dietary: 3 g
- Energy: 24 kcal
- Protein: 13 kcal
- Fat: 2.24 kcal
- Carbs: 12 kcal
Frozen chopped broccoli (unprepared)
Broccoli, frozen, chopped, unprepared- Fiber, total dietary: 3 g
- Energy: 26 kcal
- Protein: 11 kcal
- Fat: 1.16 kcal
- Carbs: 19 kcal
Plain Breadsticks
Bread, sticks, plain- Fiber, total dietary: 3 g
- Energy: 412 kcal
- Protein: 48 kcal
- Fat: 38 kcal
- Carbs: 274 kcal
Plain matzo crackers
Crackers, matzo, plain- Fiber, total dietary: 3 g
- Energy: 395 kcal
- Protein: 40 kcal
- Fat: 5.6 kcal
- Carbs: 335 kcal
Enoki mushroom
Mushroom, enoki- Fiber, total dietary: 2.95 g
- Energy: 44 kcal
- Protein: 9.67 kcal
- Fat: 0.98 kcal
- Carbs: 33 kcal
Raw Figs
Figs, raw- Fiber, total dietary: 2.9 g
- Energy: 74 kcal
- Protein: 3 kcal
- Fat: 1.2 kcal
- Carbs: 77 kcal
Raw baby carrots
Carrots, baby, raw- Fiber, total dietary: 2.9 g
- Energy: 35 kcal
- Protein: 2.56 kcal
- Fat: 0.52 kcal
- Carbs: 33 kcal
Raw dock leaves
Dock, raw- Fiber, total dietary: 2.9 g
- Energy: 22 kcal
- Protein: 8 kcal
- Fat: 2.8 kcal
- Carbs: 13 kcal
Canned Pumpkin (with salt)
Pumpkin, canned, with salt- Fiber, total dietary: 2.9 g
- Energy: 34 kcal
- Protein: 4.4 kcal
- Fat: 1.12 kcal
- Carbs: 32 kcal
Canned pumpkin (without salt)
Pumpkin, canned, without salt- Fiber, total dietary: 2.9 g
- Energy: 34 kcal
- Protein: 4.4 kcal
- Fat: 1.12 kcal
- Carbs: 32 kcal
Canned Sauerkraut
Sauerkraut, canned, solids and liquids- Fiber, total dietary: 2.9 g
- Energy: 19 kcal
- Protein: 3.64 kcal
- Fat: 0.56 kcal
- Carbs: 17 kcal
Raw Oyster Mushroom
Mushroom, oyster- Fiber, total dietary: 2.85 g
- Energy: 41 kcal
- Protein: 12 kcal
- Fat: 0.75 kcal
- Carbs: 28 kcal
Raw Carrots
Carrots, raw- Fiber, total dietary: 2.8 g
- Energy: 41 kcal
- Protein: 3.72 kcal
- Fat: 0.96 kcal
- Carbs: 38 kcal
Raw jalapeno peppers
Peppers, jalapeno, raw- Fiber, total dietary: 2.8 g
- Energy: 29 kcal
- Protein: 3.64 kcal
- Fat: 1.48 kcal
- Carbs: 26 kcal
Raw Beets
Beets, raw- Fiber, total dietary: 2.8 g
- Energy: 43 kcal
- Protein: 6.44 kcal
- Fat: 0.68 kcal
- Carbs: 38 kcal
Raw morel mushrooms
Mushrooms, morel, raw- Fiber, total dietary: 2.8 g
- Energy: 31 kcal
- Protein: 12 kcal
- Fat: 2.28 kcal
- Carbs: 20 kcal
Raw limes
Limes, raw- Fiber, total dietary: 2.8 g
- Energy: 30 kcal
- Protein: 2.8 kcal
- Fat: 0.8 kcal
- Carbs: 42 kcal
Raw Carambola (Starfruit)
Carambola, (starfruit), raw- Fiber, total dietary: 2.8 g
- Energy: 31 kcal
- Protein: 4.16 kcal
- Fat: 1.32 kcal
- Carbs: 27 kcal
Raw lemons (peeled)
Lemons, raw, without peel- Fiber, total dietary: 2.8 g
- Energy: 29 kcal
- Protein: 4.4 kcal
- Fat: 1.2 kcal
- Carbs: 37 kcal
Raw cilantro leaves
Coriander (cilantro) leaves, raw- Fiber, total dietary: 2.8 g
- Energy: 23 kcal
- Protein: 8.52 kcal
- Fat: 2.08 kcal
- Carbs: 15 kcal
Cooked broccoli raab
Broccoli raab, cooked- Fiber, total dietary: 2.8 g
- Energy: 25 kcal
- Protein: 15 kcal
- Fat: 2.08 kcal
- Carbs: 12 kcal
Cooked Quinoa
Quinoa, cooked- Fiber, total dietary: 2.8 g
- Energy: 120 kcal
- Protein: 18 kcal
- Fat: 7.68 kcal
- Carbs: 85 kcal
Raw mustard spinach
Mustard spinach, (tendergreen), raw- Fiber, total dietary: 2.8 g
- Energy: 22 kcal
- Protein: 8.8 kcal
- Fat: 1.2 kcal
- Carbs: 16 kcal
Raw balsam-pear pods
Balsam-pear (bitter gourd), pods, raw- Fiber, total dietary: 2.8 g
- Energy: 17 kcal
- Protein: 4 kcal
- Fat: 0.68 kcal
- Carbs: 15 kcal
Cooked Teff
Teff, cooked- Fiber, total dietary: 2.8 g
- Energy: 101 kcal
- Protein: 15 kcal
- Fat: 2.6 kcal
- Carbs: 79 kcal
Homemade Hush Puppies
Hush puppies, prepared from recipe- Fiber, total dietary: 2.8 g
- Energy: 337 kcal
- Protein: 31 kcal
- Fat: 54 kcal
- Carbs: 184 kcal
Egg matzo crackers
Crackers, matzo, egg- Fiber, total dietary: 2.8 g
- Energy: 391 kcal
- Protein: 49 kcal
- Fat: 8.4 kcal
- Carbs: 314 kcal
Junior baby food pears
Babyfood, fruit, pears, junior- Fiber, total dietary: 2.8 g
- Energy: 44 kcal
- Protein: 1.2 kcal
- Fat: 0.4 kcal
- Carbs: 46 kcal
Strained pear baby food
Babyfood, fruit, pears, strained- Fiber, total dietary: 2.8 g
- Energy: 42 kcal
- Protein: 1.2 kcal
- Fat: 0.8 kcal
- Carbs: 43 kcal
Pioppini mushroom
Mushroom, pioppini- Fiber, total dietary: 2.75 g
- Energy: 39 kcal
- Protein: 14 kcal
- Fat: 0.96 kcal
- Carbs: 23 kcal
Raw Maitake Mushrooms
Mushrooms, maitake, raw- Fiber, total dietary: 2.7 g
- Energy: 31 kcal
- Protein: 7.76 kcal
- Fat: 0.76 kcal
- Carbs: 28 kcal
Raw Garlic
Garlic, raw- Fiber, total dietary: 2.7 g
- Energy: 143 kcal
- Protein: 26 kcal
- Fat: 1.52 kcal
- Carbs: 113 kcal
Raw broccoli raab
Broccoli raab, raw- Fiber, total dietary: 2.7 g
- Energy: 22 kcal
- Protein: 13 kcal
- Fat: 1.96 kcal
- Carbs: 11 kcal
Raw Enoki Mushrooms
Mushrooms, enoki, raw- Fiber, total dietary: 2.7 g
- Energy: 37 kcal
- Protein: 11 kcal
- Fat: 1.16 kcal
- Carbs: 31 kcal
Raw green snap beans
Beans, snap, green, raw- Fiber, total dietary: 2.7 g
- Energy: 31 kcal
- Protein: 7.32 kcal
- Fat: 0.88 kcal
- Carbs: 28 kcal
Raw white sweet corn
Corn, sweet, white, raw- Fiber, total dietary: 2.7 g
- Energy: 86 kcal
- Protein: 13 kcal
- Fat: 4.72 kcal
- Carbs: 76 kcal
Cooked Roasted Buckwheat Groats
Buckwheat groats, roasted, cooked- Fiber, total dietary: 2.7 g
- Energy: 92 kcal
- Protein: 14 kcal
- Fat: 2.48 kcal
- Carbs: 80 kcal
Puffed millet
Millet, puffed- Fiber, total dietary: 2.7 g
- Energy: 354 kcal
- Protein: 52 kcal
- Fat: 14 kcal
- Carbs: 320 kcal
Cooked WHEATENA Cereal
Cereals, WHEATENA, cooked with water- Fiber, total dietary: 2.7 g
- Energy: 56 kcal
- Protein: 8 kcal
- Fat: 2 kcal
- Carbs: 47 kcal
Raw baby carrots
Carrots, baby, raw- Fiber, total dietary: 2.69 g
- Energy: 41 kcal
- Protein: 3.22 kcal
- Fat: 0.55 kcal
- Carbs: 36 kcal
00 Flour
Flour, 00- Fiber, total dietary: 2.66 g
- Energy: 357 kcal
- Protein: 46 kcal
- Fat: 6.08 kcal
- Carbs: 298 kcal
Whole grain millet
Millet, whole grain- Fiber, total dietary: 2.62 g
- Energy: 376 kcal
- Protein: 40 kcal
- Fat: 17 kcal
- Carbs: 298 kcal
Raw broccoli
Broccoli, raw- Fiber, total dietary: 2.6 g
- Energy: 34 kcal
- Protein: 11 kcal
- Fat: 1.48 kcal
- Carbs: 27 kcal
Raw banana
Bananas, raw- Fiber, total dietary: 2.6 g
- Energy: 89 kcal
- Protein: 4.36 kcal
- Fat: 1.32 kcal
- Carbs: 91 kcal
Raw edible-podded peas
Peas, edible-podded, raw- Fiber, total dietary: 2.6 g
- Energy: 42 kcal
- Protein: 11 kcal
- Fat: 0.8 kcal
- Carbs: 30 kcal
Raw Chinese Broccoli
Broccoli, chinese, raw- Fiber, total dietary: 2.6 g
- Energy: 26 kcal
- Protein: 4.8 kcal
- Fat: 3.04 kcal
- Carbs: 19 kcal
Boiled green plantains
Plantains, green, boiled- Fiber, total dietary: 2.6 g
- Energy: 121 kcal
- Protein: 4.36 kcal
- Fat: 0.32 kcal
- Carbs: 117 kcal
Butter Croissants
Croissants, butter- Fiber, total dietary: 2.6 g
- Energy: 406 kcal
- Protein: 33 kcal
- Fat: 84 kcal
- Carbs: 183 kcal
Homemade Mince Pie
Pie, mince, prepared from recipe- Fiber, total dietary: 2.6 g
- Energy: 289 kcal
- Protein: 10 kcal
- Fat: 43 kcal
- Carbs: 192 kcal
Cooked oat bran
Oat bran, cooked- Fiber, total dietary: 2.6 g
- Energy: 40 kcal
- Protein: 13 kcal
- Fat: 3.44 kcal
- Carbs: 46 kcal
Homemade Irish Soda Bread
Bread, irish soda, prepared from recipe- Fiber, total dietary: 2.6 g
- Energy: 290 kcal
- Protein: 26 kcal
- Fat: 20 kcal
- Carbs: 224 kcal
Peppers, Canned hot pickled
Peppers, hot pickled, canned- Fiber, total dietary: 2.6 g
- Energy: 22 kcal
- Protein: 3.2 kcal
- Fat: 1.6 kcal
- Carbs: 18 kcal
Cracker meal
Cracker, meal- Fiber, total dietary: 2.6 g
- Energy: 383 kcal
- Protein: 37 kcal
- Fat: 6.8 kcal
- Carbs: 324 kcal
Apache plain bread
Tennis Bread, plain (Apache)- Fiber, total dietary: 2.6 g
- Energy: 258 kcal
- Protein: 36 kcal
- Fat: 4.2 kcal
- Carbs: 213 kcal
Raw Granny Smith Apples (with skin)
Apples, granny smith, with skin, raw- Fiber, total dietary: 2.51 g
- Energy: 59 kcal
- Protein: 1.06 kcal
- Fat: 0.55 kcal
- Carbs: 57 kcal
Raw cabbage
Cabbage, raw- Fiber, total dietary: 2.5 g
- Energy: 25 kcal
- Protein: 5.12 kcal
- Fat: 0.4 kcal
- Carbs: 23 kcal
Raw Granny Smith Apples (with skin)
Apples, granny smith, with skin, raw- Fiber, total dietary: 2.5 g
- Energy: 59 kcal
- Protein: 1.08 kcal
- Fat: 0.56 kcal
- Carbs: 57 kcal