AKN / Carbohydrate / Complex Carbohydrates /
What is fiber?
Fiber is a type of carbohydrate that the body cannot digest. (1)
Fiber is also called bulk, or roughage.
What are types of fiber?
soluble fiber
insoluble fiber
What is the RDA for fiber?
25 grams for women (4)
38 grams for men (4)
What foods contain fiber?
1 cup of raw oats contains 16.5 grams (4)
1 cup of cooked split peas contains 16.3 grams (4)
100 grams of almonds contains 13.3 grams (4)
1 cup of cooked lentils contains 13.1 grams (4)
1 cup of cooked chickpeas contains 12.5 grams (4)
1 cup of cooked kidney beans contains 12.2 grams (4)
100 grams of sunflower seeds contains 11.1 grams (4)
1 cup of raw avocado contains 10 grams (4)
100 grams of pistachios contains 10 grams (4)
1 oz of chia seeds contains 9.75 grams (4)
100 grams of fresh coconut contains 9 grams (4)
1 cup of cooked black beans contains 8.7 grams (4)
1 cup of raw raspberries contains 8 grams (4)
1 raw globe or French artichoke contains 6.9 grams (4)
100 grams of walnuts contains 6.7 grams (4)
100 grams of pumpkins seeds contains 6.5 grams (4)
1 medium pear contains 5.5 grams (4)
1 cup of cooked baked beans contains 5.5 grams (4)
100 grams of blackberries contains 5.3 grams (4)
1 cup of cooked edamame contains 5.2 grams (4)
1 cup of cooked quinoa contains 5.2 grams (4)
1 medium apple contains 4.4 grams (4)
100 grams of raw kale contains 4.1 grams (5)
1 cup of raw beets contains 3.8 grams (4)
1 medium boiled sweet potato (without skin) contains 3.8 grams (4)
1 cup of raw carrots contains 3.6 grams (4)
1 cup of raw Brussels sprouts contains 3.3 grams (4)
1 medium banana contains 3.1 grams (4)
1 oz of 70 to 80% cacao dark chocolate contains 3.1 grams (4)
1 cup of fresh strawberries contains 3 grams (4)
1 cup of broccoli contains 2.4 grams (4)
100 grams of blueberries contains 2.4 grams (4)
100 grams of spinach contains 2.2 grams (4)
100 grams of tomatoes contains 1.2 grams (4)
1 cup of air-popped popcorn contains 1.15 grams (4)
vegetables (3)
nuts
fruits
whole grains (4)
beans (3)
Resources
1. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
2. https://www.goodrx.com/well-being/diet-nutrition/what-is-fiber-why-is-it-good-for-you
3. https://byjus.com/chemistry/complex-carbohydrates/
4. https://www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_2
5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/323505/nutrients
