100 High Fiber Foods and Drink with a High Nutritional Value

Welcome to the list of the top 100 Foods and Drink highest in fiber content. Corn bran, crude contains the highest amount of fiber and has the highest nutritional value (using our nutritional density score). The amount of fiber in Corn bran, crude per 100g is 79.00 g. For the top 100 list the amount of fiber ranges from 79.00 g to 15.30 g per 100g.

The total recommended daily allowance or RDA for fiber is 25 g. For the 100g serving of Corn bran, crude, the RDA fiber percentage is 316 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Corn bran, crude has a nutritional value score of 17.00 out of 100.Comparing the fiber content and the nutritional density in 100g for Corn bran, crude; We class this as a high fiber content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of Foods high in fiber.

Other important and fiber related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Corn bran, crude, which is the top of the high fiber foods list for fiber content in your diet, the amount of Energy is 224.00 kcal (11% RDA), the amount of Protein is 8.36 g (15% RDA), the amount of Total Fat is 0.92 g (1% RDA) and the amount of Carbohydrate is 85.64 g (66% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the fiber content in Corn bran, crude from the list of high fiber foods.

Top Twenty List - highest fiber Content per 100g

Below is a basic list for fiber in high fiber foods for the top 20 high fiber foods. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings.

1. Corn bran, crude 79.00g (316%RDA)
2. Gums, seed gums (includes locust bean, guar) 77.30g (309%RDA)
3. Spices, cinnamon, ground 53.10g (212%RDA)
4. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal 46.20g (185%RDA)
5. Spices, savory, ground 45.70g (183%RDA)
6. Pinon Nuts, roasted (Navajo) 43.40g (174%RDA)
7. Wheat bran, crude 42.80g (171%RDA)
8. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 42.50g (170%RDA)
9. Spices, coriander seed 41.90g (168%RDA)
10. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 41.30g (165%RDA)
11. Spices, sage, ground 40.30g (161%RDA)
12. Spices, fennel seed 39.80g (159%RDA)
13. Carob flour 39.80g (159%RDA)
14. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares 38.50g (154%RDA)
15. Spices, caraway seed 38.00g (152%RDA)
16. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Chocolate Squares 35.20g (141%RDA)
17. Spices, paprika 34.90g (140%RDA)
18. Spices, cloves, ground 33.90g (136%RDA)
19. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 29.30g (117%RDA)
20. Spices, cardamom 28.00g (112%RDA)

Highest Amount of fiber per Serving

Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. You should also take into account portion sizes when you are considering the fiber nutritional content.

The food with the highest fiber content per typical serving is Corn bran, crude which contains 60.04 g in 1.000 cup (or 76.00 g). The percentage of the recommended daily value for this serving is 240 %. For this serving the Energy content is 170.24 kcal (9% RDA), the Protein content is 6.35 g (11% RDA), the Total Fat content is 0.7 g (1% RDA) and the Carbohydrate content is 65.09 g (50% RDA).

Grams of fiber in high fiber foods (per 100g)

The list below gives the total fiber content in the top items from the general description 'high fiber foods' each of which show the fiber amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing fiber which can be scaled for different servings and quantities.

List of Foods and Drink highest in fiber Content per 100g 1. Corn bran, crude - Fiber 79.00 g of Fiber per 100g (316% RDA) Nutritional Value = 17.00 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 79.00 g(316%) 224.00(11%) 85.64(66%) 0.92(1%) 8.36(15%) Typical Serving Amount : 1.000 cup (or 76.00g): 60.04 g(240%) 170.24 kcal(9%) 65.09 g(50%) 0.7 g(1%) 6.35 g(11%) 2. Gums, seed gums (includes locust bean, guar) - Fiber 77.30 g of Fiber per 100g (309% RDA) Nutritional Value = 15.00 / 100    Food Category - Sweets Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 77.30 g(309%) 332.00(17%) 77.30(59%) 0.50(1%) 4.60(8%) Typical Serving Amount : 1.000 oz (or 28.35g): 21.91 g(88%) 94.12 kcal(5%) 21.91 g(17%) 0.14 g(0%) 1.3 g(2%) 3. Spices, cinnamon, ground - Fiber 53.10 g of Fiber per 100g (212% RDA) Nutritional Value = 20.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 53.10 g(212%) 247.00(12%) 80.59(62%) 1.24(2%) 3.99(7%) Typical Serving Amount : 1.000 tsp (or 2.60g): 1.38 g(6%) 6.42 kcal(0%) 2.1 g(2%) 0.03 g(0%) 0.1 g(0%) Other Serving Size : 1.000 tbsp (or 7.80g): 4.14 g(17%) 19.27 kcal(1%) 6.29 g(5%) 0.1 g(0%) 0.31 g(1%) 4. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal - Fiber 46.20 g of Fiber per 100g (185% RDA) Nutritional Value = 21.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 46.20 g(185%) 207.00(10%) 84.30(65%) 2.29(4%) 6.59(12%) Typical Serving Amount : 0.500 cup (1 NLEA serving) (or 30.00g): 13.86 g(55%) 62.1 kcal(3%) 25.29 g(19%) 0.69 g(1%) 1.98 g(4%) 5. Spices, savory, ground - Fiber 45.70 g of Fiber per 100g (183% RDA) Nutritional Value = 24.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 45.70 g(183%) 272.00(14%) 68.73(53%) 5.91(9%) 6.73(12%) Typical Serving Amount : 1.000 tsp (or 1.40g): 0.64 g(3%) 3.81 kcal(0%) 0.96 g(1%) 0.08 g(0%) 0.09 g(0%) Other Serving Size : 1.000 tbsp (or 4.40g): 2.01 g(8%) 11.97 kcal(1%) 3.02 g(2%) 0.26 g(0%) 0.3 g(1%) 6. Pinon Nuts, roasted (Navajo) - Fiber 43.40 g of Fiber per 100g (174% RDA) Nutritional Value = 15.00 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 43.40 g(174%) 541.00(27%) 51.06(39%) 34.08(52%) 7.41(13%) 7. Wheat bran, crude - Fiber 42.80 g of Fiber per 100g (171% RDA) Nutritional Value = 21.00 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 42.80 g(171%) 216.00(11%) 64.51(50%) 4.25(7%) 15.55(28%) Typical Serving Amount : 1.000 cup (or 58.00g): 24.82 g(99%) 125.28 kcal(6%) 37.42 g(29%) 2.47 g(4%) 9.02 g(16%) 8. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS - Fiber 42.50 g of Fiber per 100g (170% RDA) Nutritional Value = 19.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 42.50 g(170%) 257.00(13%) 81.00(62%) 2.50(4%) 8.90(16%) Typical Serving Amount : 0.333 cup (1 NLEA serving) (or 30.00g): 12.75 g(51%) 77.1 kcal(4%) 24.3 g(19%) 0.75 g(1%) 2.67 g(5%) 9. Spices, coriander seed - Fiber 41.90 g of Fiber per 100g (168% RDA) Nutritional Value = 19.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 41.90 g(168%) 298.00(15%) 54.99(42%) 17.77(27%) 12.37(22%) Typical Serving Amount : 1.000 tsp (or 1.80g): 0.75 g(3%) 5.36 kcal(0%) 0.99 g(1%) 0.32 g(0%) 0.22 g(0%) Other Serving Size : 1.000 tbsp (or 5.00g): 2.1 g(8%) 14.9 kcal(1%) 2.75 g(2%) 0.89 g(1%) 0.62 g(1%) 10. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Fiber 41.30 g of Fiber per 100g (165% RDA) Nutritional Value = 18.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 41.30 g(165%) 200.00(10%) 59.51(46%) 5.16(8%) 17.56(31%) Typical Serving Amount : 0.250 cup (1 NLEA serving) (or 16.00g): 6.61 g(26%) 32 kcal(2%) 9.52 g(7%) 0.83 g(1%) 2.81 g(5%) 11. Spices, sage, ground - Fiber 40.30 g of Fiber per 100g (161% RDA) Nutritional Value = 24.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 40.30 g(161%) 315.00(16%) 60.73(47%) 12.75(20%) 10.63(19%) Typical Serving Amount : 1.000 tsp (or 0.70g): 0.28 g(1%) 2.21 kcal(0%) 0.43 g(0%) 0.09 g(0%) 0.07 g(0%) Other Serving Size : 1.000 tbsp (or 2.00g): 0.81 g(3%) 6.3 kcal(0%) 1.21 g(1%) 0.26 g(0%) 0.21 g(0%) 12. Spices, fennel seed - Fiber 39.80 g of Fiber per 100g (159% RDA) Nutritional Value = 20.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 39.80 g(159%) 345.00(17%) 52.29(40%) 14.87(23%) 15.80(28%) Typical Serving Amount : 1.000 tsp, whole (or 2.00g): 0.8 g(3%) 6.9 kcal(0%) 1.05 g(1%) 0.3 g(0%) 0.32 g(1%) Other Serving Size : 1.000 tbsp, whole (or 5.80g): 2.31 g(9%) 20.01 kcal(1%) 3.03 g(2%) 0.86 g(1%) 0.92 g(2%) 13. Carob flour - Fiber 39.80 g of Fiber per 100g (159% RDA) Nutritional Value = 18.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 39.80 g(159%) 222.00(11%) 88.88(68%) 0.65(1%) 4.62(8%) Typical Serving Amount : 1.000 cup (or 103.00g): 40.99 g(164%) 228.66 kcal(11%) 91.55 g(70%) 0.67 g(1%) 4.76 g(9%) Other Serving Size : 1.000 tbsp (or 6.00g): 2.39 g(10%) 13.32 kcal(1%) 5.33 g(4%) 0.04 g(0%) 0.28 g(1%) 14. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares - Fiber 38.50 g of Fiber per 100g (154% RDA) Nutritional Value = 20.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 38.50 g(154%) 248.00(12%) 85.19(66%) 2.59(4%) 4.80(9%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 30.00g): 11.55 g(46%) 74.4 kcal(4%) 25.56 g(20%) 0.78 g(1%) 1.44 g(3%) 15. Spices, caraway seed - Fiber 38.00 g of Fiber per 100g (152% RDA) Nutritional Value = 21.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 38.00 g(152%) 333.00(17%) 49.90(38%) 14.59(22%) 19.77(35%) Typical Serving Amount : 1.000 tsp (or 2.10g): 0.8 g(3%) 6.99 kcal(0%) 1.05 g(1%) 0.31 g(0%) 0.42 g(1%) Other Serving Size : 1.000 tbsp (or 6.70g): 2.55 g(10%) 22.31 kcal(1%) 3.34 g(3%) 0.98 g(2%) 1.32 g(2%) 16. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Chocolate Squares - Fiber 35.20 g of Fiber per 100g (141% RDA) Nutritional Value = 20.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 35.20 g(141%) 253.00(13%) 84.00(65%) 2.90(4%) 3.29(6%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 30.00g): 10.56 g(42%) 75.9 kcal(4%) 25.2 g(19%) 0.87 g(1%) 0.99 g(2%) 17. Spices, paprika - Fiber 34.90 g of Fiber per 100g (140% RDA) Nutritional Value = 24.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 34.90 g(140%) 282.00(14%) 53.99(42%) 12.89(20%) 14.14(25%) Typical Serving Amount : 1.000 tsp (or 2.30g): 0.8 g(3%) 6.49 kcal(0%) 1.24 g(1%) 0.3 g(0%) 0.33 g(1%) Other Serving Size : 1.000 tbsp (or 6.80g): 2.37 g(9%) 19.18 kcal(1%) 3.67 g(3%) 0.88 g(1%) 0.96 g(2%) 18. Spices, cloves, ground - Fiber 33.90 g of Fiber per 100g (136% RDA) Nutritional Value = 21.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 33.90 g(136%) 274.00(14%) 65.53(50%) 13.00(20%) 5.97(11%) Typical Serving Amount : 1.000 tsp (or 2.10g): 0.71 g(3%) 5.75 kcal(0%) 1.38 g(1%) 0.27 g(0%) 0.13 g(0%) Other Serving Size : 1.000 tbsp (or 6.50g): 2.2 g(9%) 17.81 kcal(1%) 4.26 g(3%) 0.85 g(1%) 0.39 g(1%) 19. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Fiber 29.30 g of Fiber per 100g (117% RDA) Nutritional Value = 23.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 29.30 g(117%) 259.00(13%) 74.24(57%) 4.90(8%) 13.14(23%) Typical Serving Amount : 0.500 cup (1 NLEA serving) (or 31.00g): 9.08 g(36%) 80.29 kcal(4%) 23.01 g(18%) 1.52 g(2%) 4.07 g(7%) 20. Spices, cardamom - Fiber 28.00 g of Fiber per 100g (112% RDA) Nutritional Value = 18.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 28.00 g(112%) 311.00(16%) 68.47(53%) 6.70(10%) 10.76(19%) Typical Serving Amount : 1.000 tsp, ground (or 2.00g): 0.56 g(2%) 6.22 kcal(0%) 1.37 g(1%) 0.13 g(0%) 0.22 g(0%) Other Serving Size : 1.000 tbsp, ground (or 5.80g): 1.62 g(6%) 18.04 kcal(1%) 3.97 g(3%) 0.39 g(1%) 0.62 g(1%) 21. Seeds, flaxseed - Fiber 27.30 g of Fiber per 100g (109% RDA) Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 27.30 g(109%) 534.00(27%) 28.88(22%) 42.16(65%) 18.29(33%) Typical Serving Amount : 1.000 tbsp, whole (or 10.30g): 2.81 g(11%) 55 kcal(3%) 2.97 g(2%) 4.34 g(7%) 1.88 g(3%) Other Serving Size : 1.000 cup, whole (or 168.00g): 45.86 g(183%) 897.12 kcal(45%) 48.52 g(37%) 70.83 g(109%) 30.73 g(55%) Other Serving Size : 1.000 tbsp, ground (or 7.00g): 1.91 g(8%) 37.38 kcal(2%) 2.02 g(2%) 2.95 g(5%) 1.28 g(2%) Other Serving Size : 1.000 tsp, whole (or 3.40g): 0.93 g(4%) 18.16 kcal(1%) 0.98 g(1%) 1.43 g(2%) 0.62 g(1%) Other Serving Size : 1.000 tsp, ground (or 2.50g): 0.68 g(3%) 13.35 kcal(1%) 0.72 g(1%) 1.05 g(2%) 0.46 g(1%) 22. Spices, pepper, red or cayenne - Fiber 27.20 g of Fiber per 100g (109% RDA) Nutritional Value = 23.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 27.20 g(109%) 318.00(16%) 56.63(44%) 17.27(27%) 12.01(21%) Typical Serving Amount : 1.000 tsp (or 1.80g): 0.49 g(2%) 5.72 kcal(0%) 1.02 g(1%) 0.31 g(0%) 0.22 g(0%) Other Serving Size : 1.000 tbsp (or 5.30g): 1.44 g(6%) 16.85 kcal(1%) 3 g(2%) 0.92 g(1%) 0.64 g(1%) 23. Spices, bay leaf - Fiber 26.30 g of Fiber per 100g (105% RDA) Nutritional Value = 21.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 26.30 g(105%) 313.00(16%) 74.97(58%) 8.36(13%) 7.61(14%) Typical Serving Amount : 1.000 tsp, crumbled (or 0.60g): 0.16 g(1%) 1.88 kcal(0%) 0.45 g(0%) 0.05 g(0%) 0.05 g(0%) Other Serving Size : 1.000 tbsp, crumbled (or 1.80g): 0.47 g(2%) 5.63 kcal(0%) 1.35 g(1%) 0.15 g(0%) 0.14 g(0%) 24. Spices, pepper, white - Fiber 26.20 g of Fiber per 100g (105% RDA) Nutritional Value = 17.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 26.20 g(105%) 296.00(15%) 68.61(53%) 2.12(3%) 10.40(19%) Typical Serving Amount : 1.000 tsp, ground (or 2.40g): 0.63 g(3%) 7.1 kcal(0%) 1.65 g(1%) 0.05 g(0%) 0.25 g(0%) Other Serving Size : 1.000 tbsp, ground (or 7.10g): 1.86 g(7%) 21.02 kcal(1%) 4.87 g(4%) 0.15 g(0%) 0.74 g(1%) 25. Winged beans, mature seeds, raw - Fiber 25.90 g of Fiber per 100g (104% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.90 g(104%) 409.00(20%) 41.71(32%) 16.32(25%) 29.65(53%) Typical Serving Amount : 1.000 cup (or 182.00g): 47.14 g(189%) 744.38 kcal(37%) 75.91 g(58%) 29.7 g(46%) 53.96 g(96%) 26. Hyacinth beans, mature seeds, raw - Fiber 25.60 g of Fiber per 100g (102% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.60 g(102%) 344.00(17%) 60.74(47%) 1.69(3%) 23.90(43%) Typical Serving Amount : 1.000 cup (or 210.00g): 53.76 g(215%) 722.4 kcal(36%) 127.55 g(98%) 3.55 g(5%) 50.19 g(90%) 27. Peas, green, split, mature seeds, raw - Fiber 25.50 g of Fiber per 100g (102% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.50 g(102%) 352.00(18%) 63.74(49%) 1.16(2%) 23.82(43%) Typical Serving Amount : 1.000 cup (or 197.00g): 50.24 g(201%) 693.44 kcal(35%) 125.57 g(97%) 2.29 g(4%) 46.93 g(84%) Other Serving Size : 1.000 lb (or 453.60g): 115.67 g(463%) 1596.67 kcal(80%) 289.12 g(222%) 5.26 g(8%) 108.05 g(193%) 28. Spices, pepper, black - Fiber 25.30 g of Fiber per 100g (101% RDA) Nutritional Value = 19.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.30 g(101%) 251.00(13%) 63.95(49%) 3.26(5%) 10.39(19%) Typical Serving Amount : 1.000 tsp, ground (or 2.30g): 0.58 g(2%) 5.77 kcal(0%) 1.47 g(1%) 0.07 g(0%) 0.24 g(0%) Other Serving Size : 1.000 tbsp, ground (or 6.90g): 1.75 g(7%) 17.32 kcal(1%) 4.41 g(3%) 0.22 g(0%) 0.72 g(1%) Other Serving Size : 1.000 tsp, whole (or 2.90g): 0.73 g(3%) 7.28 kcal(0%) 1.85 g(1%) 0.09 g(0%) 0.3 g(1%) Other Serving Size : 1.000 dash (or 0.10g): 0.03 g(0%) 0.25 kcal(0%) 0.06 g(0%) 0 g(0%) 0.01 g(0%) 29. Beans, french, mature seeds, raw - Fiber 25.20 g of Fiber per 100g (101% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.20 g(101%) 343.00(17%) 64.11(49%) 2.02(3%) 18.81(34%) Typical Serving Amount : 1.000 cup (or 184.00g): 46.37 g(185%) 631.12 kcal(32%) 117.96 g(91%) 3.72 g(6%) 34.61 g(62%) 30. Beans, yellow, mature seeds, raw - Fiber 25.10 g of Fiber per 100g (100% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.10 g(100%) 345.00(17%) 60.70(47%) 2.60(4%) 22.00(39%) Typical Serving Amount : 1.000 cup (or 196.00g): 49.2 g(197%) 676.2 kcal(34%) 118.97 g(92%) 5.1 g(8%) 43.12 g(77%) 31. Broadbeans (fava beans), mature seeds, raw - Fiber 25.00 g of Fiber per 100g (100% RDA) Nutritional Value = 18.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.00 g(100%) 341.00(17%) 58.29(45%) 1.53(2%) 26.12(47%) Typical Serving Amount : 1.000 cup (or 150.00g): 37.5 g(150%) 511.5 kcal(26%) 87.44 g(67%) 2.3 g(4%) 39.18 g(70%) Other Serving Size : 1.000 tbsp (or 9.40g): 2.35 g(9%) 32.05 kcal(2%) 5.48 g(4%) 0.14 g(0%) 2.46 g(4%) 32. Beans, kidney, california red, mature seeds, raw - Fiber 24.90 g of Fiber per 100g (100% RDA) Nutritional Value = 18.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.90 g(100%) 330.00(17%) 59.80(46%) 0.25(0%) 24.37(44%) Typical Serving Amount : 1.000 cup (or 184.00g): 45.82 g(183%) 607.2 kcal(30%) 110.03 g(85%) 0.46 g(1%) 44.84 g(80%) 33. Beans, kidney, royal red, mature seeds, raw - Fiber 24.90 g of Fiber per 100g (100% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.90 g(100%) 329.00(16%) 58.33(45%) 0.45(1%) 25.33(45%) Typical Serving Amount : 1.000 cup (or 184.00g): 45.82 g(183%) 605.36 kcal(30%) 107.33 g(83%) 0.83 g(1%) 46.61 g(83%) 34. Beans, kidney, all types, mature seeds, raw - Fiber 24.90 g of Fiber per 100g (100% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.90 g(100%) 333.00(17%) 60.01(46%) 0.83(1%) 23.58(42%) Typical Serving Amount : 1.000 cup (or 184.00g): 45.82 g(183%) 612.72 kcal(31%) 110.42 g(85%) 1.53 g(2%) 43.39 g(77%) 35. Beans, small white, mature seeds, raw - Fiber 24.90 g of Fiber per 100g (100% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.90 g(100%) 336.00(17%) 62.25(48%) 1.18(2%) 21.11(38%) Typical Serving Amount : 1.000 cup (or 215.00g): 53.54 g(214%) 722.4 kcal(36%) 133.84 g(103%) 2.54 g(4%) 45.39 g(81%) 36. Beans, cranberry (roman), mature seeds, raw - Fiber 24.70 g of Fiber per 100g (99% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.70 g(99%) 335.00(17%) 60.05(46%) 1.23(2%) 23.03(41%) Typical Serving Amount : 1.000 cup (or 195.00g): 48.17 g(193%) 653.25 kcal(33%) 117.1 g(90%) 2.4 g(4%) 44.91 g(80%) 37. Spices, fenugreek seed - Fiber 24.60 g of Fiber per 100g (98% RDA) Nutritional Value = 18.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.60 g(98%) 323.00(16%) 58.35(45%) 6.41(10%) 23.00(41%) Typical Serving Amount : 1.000 tsp (or 3.70g): 0.91 g(4%) 11.95 kcal(1%) 2.16 g(2%) 0.24 g(0%) 0.85 g(2%) Other Serving Size : 1.000 tbsp (or 11.10g): 2.73 g(11%) 35.85 kcal(2%) 6.48 g(5%) 0.71 g(1%) 2.55 g(5%) 38. Rose Hips, wild (Northern Plains Indians) - Fiber 24.10 g of Fiber per 100g (96% RDA) Nutritional Value = 26.00 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.10 g(96%) 162.00(8%) 38.22(29%) 0.34(1%) 1.60(3%) Typical Serving Amount : 1.000 cup (or 127.00g): 30.61 g(122%) 205.74 kcal(10%) 48.54 g(37%) 0.43 g(1%) 2.03 g(4%) 39. Rye flour, dark - Fiber 23.80 g of Fiber per 100g (95% RDA) Nutritional Value = 17.00 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 23.80 g(95%) 325.00(16%) 68.63(53%) 2.22(3%) 15.91(28%) Typical Serving Amount : 1.000 cup (or 128.00g): 30.46 g(122%) 416 kcal(21%) 87.85 g(68%) 2.84 g(4%) 20.36 g(36%) 40. Crackers, rye, wafers, plain - Fiber 22.90 g of Fiber per 100g (92% RDA) Nutritional Value = 16.00 / 100    Food Category - Baked Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 22.90 g(92%) 334.00(17%) 80.40(62%) 0.90(1%) 9.60(17%) Typical Serving Amount : 0.500 oz (or 14.20g): 3.25 g(13%) 47.43 kcal(2%) 11.42 g(9%) 0.13 g(0%) 1.36 g(2%) Other Serving Size : 1.000 cup, crushed (or 61.00g): 13.97 g(56%) 203.74 kcal(10%) 49.04 g(38%) 0.55 g(1%) 5.86 g(10%) Other Serving Size : 1.000 cracker (4-1/2" x 2-1/2" x 1/8") (or 11.00g): 2.52 g(10%) 36.74 kcal(2%) 8.84 g(7%) 0.1 g(0%) 1.06 g(2%) Other Serving Size : 1.000 cracker, triple (or 25.00g): 5.73 g(23%) 83.5 kcal(4%) 20.1 g(15%) 0.23 g(0%) 2.4 g(4%) 41. Spices, turmeric, ground - Fiber 22.70 g of Fiber per 100g (91% RDA) Nutritional Value = 19.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 22.70 g(91%) 312.00(16%) 67.14(52%) 3.25(5%) 9.68(17%) Typical Serving Amount : 1.000 tsp (or 3.00g): 0.68 g(3%) 9.36 kcal(0%) 2.01 g(2%) 0.1 g(0%) 0.29 g(1%) Other Serving Size : 1.000 tbsp (or 9.40g): 2.13 g(9%) 29.33 kcal(1%) 6.31 g(5%) 0.31 g(0%) 0.91 g(2%) 42. Formulated bar, high fiber, chewy, oats and chocolate - Fiber 22.50 g of Fiber per 100g (90% RDA) Nutritional Value = 16.00 / 100    Food Category - Snacks Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 22.50 g(90%) 350.00(18%) 69.78(54%) 10.00(15%) 5.00(9%) Typical Serving Amount : 1.000 bar (or 40.00g): 9 g(36%) 140 kcal(7%) 27.91 g(21%) 4 g(6%) 2 g(4%) 43. Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber - Fiber 22.30 g of Fiber per 100g (89% RDA) Nutritional Value = 17.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 22.30 g(89%) 366.00(18%) 75.67(58%) 4.80(7%) 8.79(16%) Typical Serving Amount : 1.000 packet (1 NLEA serving) (or 45.00g): 10.04 g(40%) 164.7 kcal(8%) 34.05 g(26%) 2.16 g(3%) 3.96 g(7%) 44. Cereals ready-to-eat, KASHI GOOD FRIENDS - Fiber 21.70 g of Fiber per 100g (87% RDA) Nutritional Value = 16.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.70 g(87%) 299.00(15%) 79.30(61%) 3.20(5%) 9.40(17%) Typical Serving Amount : 1.000 cup (1 NLEA serving) (or 53.00g): 11.5 g(46%) 158.47 kcal(8%) 42.03 g(32%) 1.7 g(3%) 4.98 g(9%) 45. Spices, allspice, ground - Fiber 21.60 g of Fiber per 100g (86% RDA) Nutritional Value = 19.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.60 g(86%) 263.00(13%) 72.12(55%) 8.69(13%) 6.09(11%) Typical Serving Amount : 1.000 tsp (or 1.90g): 0.41 g(2%) 5 kcal(0%) 1.37 g(1%) 0.17 g(0%) 0.12 g(0%) Other Serving Size : 1.000 tbsp (or 6.00g): 1.3 g(5%) 15.78 kcal(1%) 4.33 g(3%) 0.52 g(1%) 0.37 g(1%) 46. Spices, dill seed - Fiber 21.10 g of Fiber per 100g (84% RDA) Nutritional Value = 20.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.10 g(84%) 305.00(15%) 55.17(42%) 14.54(22%) 15.98(29%) Typical Serving Amount : 1.000 tsp (or 2.10g): 0.44 g(2%) 6.41 kcal(0%) 1.16 g(1%) 0.31 g(0%) 0.34 g(1%) Other Serving Size : 1.000 tbsp (or 6.60g): 1.39 g(6%) 20.13 kcal(1%) 3.64 g(3%) 0.96 g(1%) 1.05 g(2%) 47. Rice bran, crude - Fiber 21.00 g of Fiber per 100g (84% RDA) Nutritional Value = 18.00 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.00 g(84%) 316.00(16%) 49.69(38%) 20.85(32%) 13.35(24%) Typical Serving Amount : 1.000 cup (or 118.00g): 24.78 g(99%) 372.88 kcal(19%) 58.63 g(45%) 24.6 g(38%) 15.75 g(28%) 48. Crackers, rye, wafers, seasoned - Fiber 20.90 g of Fiber per 100g (84% RDA) Nutritional Value = 15.00 / 100    Food Category - Baked Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.90 g(84%) 381.00(19%) 73.80(57%) 9.20(14%) 9.00(16%) Typical Serving Amount : 0.500 oz (or 14.20g): 2.97 g(12%) 54.1 kcal(3%) 10.48 g(8%) 1.31 g(2%) 1.28 g(2%) Other Serving Size : 1.000 cracker, triple (or 22.00g): 4.6 g(18%) 83.82 kcal(4%) 16.24 g(12%) 2.02 g(3%) 1.98 g(4%) 49. Spices, nutmeg, ground - Fiber 20.80 g of Fiber per 100g (83% RDA) Nutritional Value = 15.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.80 g(83%) 525.00(26%) 49.29(38%) 36.31(56%) 5.84(10%) Typical Serving Amount : 1.000 tsp (or 2.20g): 0.46 g(2%) 11.55 kcal(1%) 1.08 g(1%) 0.8 g(1%) 0.13 g(0%) Other Serving Size : 1.000 tbsp (or 7.00g): 1.46 g(6%) 36.75 kcal(2%) 3.45 g(3%) 2.54 g(4%) 0.41 g(1%) 50. Lima beans, thin seeded (baby), mature seeds, raw - Fiber 20.60 g of Fiber per 100g (82% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.60 g(82%) 335.00(17%) 62.83(48%) 0.93(1%) 20.62(37%) Typical Serving Amount : 1.000 cup (or 202.00g): 41.61 g(166%) 676.7 kcal(34%) 126.92 g(98%) 1.88 g(3%) 41.65 g(74%) 51. Cereals ready-to-eat, UNCLE SAM CEREAL - Fiber 20.30 g of Fiber per 100g (81% RDA) Nutritional Value = 16.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.30 g(81%) 346.00(17%) 65.78(51%) 11.60(18%) 15.98(29%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 55.00g): 11.17 g(45%) 190.3 kcal(10%) 36.18 g(28%) 6.38 g(10%) 8.79 g(16%) 52. Beans, great northern, mature seeds, raw - Fiber 20.20 g of Fiber per 100g (81% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.20 g(81%) 339.00(17%) 62.37(48%) 1.14(2%) 21.86(39%) Typical Serving Amount : 1.000 cup (or 183.00g): 36.97 g(148%) 620.37 kcal(31%) 114.14 g(88%) 2.09 g(3%) 40 g(71%) 53. Spices, mace, ground - Fiber 20.20 g of Fiber per 100g (81% RDA) Nutritional Value = 16.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.20 g(81%) 475.00(24%) 50.50(39%) 32.38(50%) 6.71(12%) Typical Serving Amount : 1.000 tsp (or 1.70g): 0.34 g(1%) 8.08 kcal(0%) 0.86 g(1%) 0.55 g(1%) 0.11 g(0%) Other Serving Size : 1.000 tbsp (or 5.30g): 1.07 g(4%) 25.18 kcal(1%) 2.68 g(2%) 1.72 g(3%) 0.36 g(1%) 54. Cereals ready-to-eat, KASHI GOLEAN - Fiber 20.10 g of Fiber per 100g (80% RDA) Nutritional Value = 17.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.10 g(80%) 311.00(16%) 67.19(52%) 2.20(3%) 24.89(44%) Typical Serving Amount : 1.000 cup (1 NLEA serving) (or 52.00g): 10.45 g(42%) 161.72 kcal(8%) 34.94 g(27%) 1.14 g(2%) 12.94 g(23%) 55. Chokecherries, raw, pitted (Northern Plains Indians) - Fiber 20.00 g of Fiber per 100g (80% RDA) Nutritional Value = 18.00 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.00 g(80%) 162.00(8%) 33.62(26%) 1.69(3%) 3.04(5%) Typical Serving Amount : 1.000 cup (or 154.00g): 30.8 g(123%) 249.48 kcal(12%) 51.77 g(40%) 2.6 g(4%) 4.68 g(8%) 56. Spices, poppy seed - Fiber 19.50 g of Fiber per 100g (78% RDA) Nutritional Value = 17.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.50 g(78%) 525.00(26%) 28.13(22%) 41.56(64%) 17.99(32%) Typical Serving Amount : 1.000 tsp (or 2.80g): 0.55 g(2%) 14.7 kcal(1%) 0.79 g(1%) 1.16 g(2%) 0.5 g(1%) Other Serving Size : 1.000 tbsp (or 8.80g): 1.72 g(7%) 46.2 kcal(2%) 2.48 g(2%) 3.66 g(6%) 1.58 g(3%) 57. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight - Fiber 19.10 g of Fiber per 100g (76% RDA) Nutritional Value = 17.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.10 g(76%) 344.00(17%) 82.69(64%) 5.80(9%) 5.80(10%) Typical Serving Amount : 1.000 cup (1 NLEA serving) (or 50.00g): 9.55 g(38%) 172 kcal(9%) 41.35 g(32%) 2.9 g(4%) 2.9 g(5%) 58. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS - Fiber 19.00 g of Fiber per 100g (76% RDA) Nutritional Value = 17.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.00 g(76%) 323.00(16%) 83.90(65%) 2.59(4%) 7.69(14%) Typical Serving Amount : 1.000 cup (1 NLEA serving) (or 52.00g): 9.88 g(40%) 167.96 kcal(8%) 43.63 g(34%) 1.35 g(2%) 4 g(7%) 59. Lima beans, large, mature seeds, raw - Fiber 19.00 g of Fiber per 100g (76% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.00 g(76%) 338.00(17%) 63.38(49%) 0.69(1%) 21.46(38%) Typical Serving Amount : 1.000 cup (or 178.00g): 33.82 g(135%) 601.64 kcal(30%) 112.82 g(87%) 1.23 g(2%) 38.2 g(68%) Other Serving Size : 1.000 tbsp (or 11.10g): 2.11 g(8%) 37.52 kcal(2%) 7.04 g(5%) 0.08 g(0%) 2.38 g(4%) 60. Lupins, mature seeds, raw - Fiber 18.90 g of Fiber per 100g (76% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.90 g(76%) 371.00(19%) 40.37(31%) 9.74(15%) 36.17(65%) Typical Serving Amount : 1.000 cup (or 180.00g): 34.02 g(136%) 667.8 kcal(33%) 72.67 g(56%) 17.53 g(27%) 65.11 g(116%) 61. Cereals ready-to-eat, KASHI Berry Blossom - Fiber 18.90 g of Fiber per 100g (76% RDA) Nutritional Value = 15.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.90 g(76%) 322.00(16%) 83.09(64%) 3.00(5%) 7.50(13%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 30.00g): 5.67 g(23%) 96.6 kcal(5%) 24.93 g(19%) 0.9 g(1%) 2.25 g(4%) 62. Papad - Fiber 18.60 g of Fiber per 100g (74% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.60 g(74%) 371.00(19%) 59.87(46%) 3.25(5%) 25.56(46%) 63. Cereals ready-to-eat, BARBARA'S PUFFINS, original - Fiber 18.50 g of Fiber per 100g (74% RDA) Nutritional Value = 16.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.50 g(74%) 333.00(17%) 84.00(65%) 3.70(6%) 7.41(13%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 27.00g): 5 g(20%) 89.91 kcal(4%) 22.68 g(17%) 1 g(2%) 2 g(4%) 64. Seeds, pumpkin and squash seeds, whole, roasted, without salt - Fiber 18.40 g of Fiber per 100g (74% RDA) Nutritional Value = 16.00 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.40 g(74%) 446.00(22%) 53.75(41%) 19.40(30%) 18.55(33%) Typical Serving Amount : 1.000 cup (or 64.00g): 11.78 g(47%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1.000 oz (85 seeds) (or 28.35g): 5.22 g(21%) 126.44 kcal(6%) 15.24 g(12%) 5.5 g(8%) 5.26 g(9%) 65. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - Fiber 18.40 g of Fiber per 100g (74% RDA) Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.40 g(74%) 446.00(22%) 53.75(41%) 19.40(30%) 18.55(33%) Typical Serving Amount : 1.000 cup (or 64.00g): 11.78 g(47%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1.000 oz (85 seeds) (or 28.35g): 5.22 g(21%) 126.44 kcal(6%) 15.24 g(12%) 5.5 g(8%) 5.26 g(9%) 66. Cereals ready-to-eat, POST Bran Flakes - Fiber 18.30 g of Fiber per 100g (73% RDA) Nutritional Value = 18.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.30 g(73%) 328.00(16%) 80.50(62%) 2.10(3%) 9.90(18%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 30.00g): 5.49 g(22%) 98.4 kcal(5%) 24.15 g(19%) 0.63 g(1%) 2.97 g(5%) 67. Mungo beans, mature seeds, raw - Fiber 18.30 g of Fiber per 100g (73% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.30 g(73%) 341.00(17%) 58.99(45%) 1.64(3%) 25.21(45%) Typical Serving Amount : 1.000 cup (or 207.00g): 37.88 g(152%) 705.87 kcal(35%) 122.11 g(94%) 3.39 g(5%) 52.18 g(93%) 68. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Nutty Clusters & Almonds - Fiber 18.20 g of Fiber per 100g (73% RDA) Nutritional Value = 15.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.20 g(73%) 348.00(17%) 79.50(61%) 6.80(10%) 7.90(14%) Typical Serving Amount : 1.000 cup (1 NLEA serving) (or 55.00g): 10.01 g(40%) 191.4 kcal(10%) 43.73 g(34%) 3.74 g(6%) 4.35 g(8%) 69. Cereals ready-to-eat, KASHI Honey Sunshine - Fiber 17.90 g of Fiber per 100g (72% RDA) Nutritional Value = 16.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.90 g(72%) 332.00(17%) 82.00(63%) 4.09(6%) 7.80(14%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 30.00g): 5.37 g(21%) 99.6 kcal(5%) 24.6 g(19%) 1.23 g(2%) 2.34 g(4%) 70. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, RAISIN BRAN CLUSTERS - Fiber 17.90 g of Fiber per 100g (72% RDA) Nutritional Value = 16.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.90 g(72%) 317.00(16%) 83.40(64%) 2.29(4%) 6.30(11%) Typical Serving Amount : 1.000 cup (1 NLEA serving) (or 55.00g): 9.85 g(39%) 174.35 kcal(9%) 45.87 g(35%) 1.26 g(2%) 3.47 g(6%) 71. Soybeans, mature seeds, roasted, salted - Fiber 17.70 g of Fiber per 100g (71% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.70 g(71%) 469.00(23%) 30.22(23%) 25.40(39%) 38.55(69%) Typical Serving Amount : 1.000 cup (or 172.00g): 30.44 g(122%) 806.68 kcal(40%) 51.98 g(40%) 43.69 g(67%) 66.31 g(118%) 72. Soybeans, mature seeds, roasted, no salt added - Fiber 17.70 g of Fiber per 100g (71% RDA) Nutritional Value = 15.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.70 g(71%) 469.00(23%) 30.22(23%) 25.40(39%) 38.55(69%) Typical Serving Amount : 1.000 cup (or 172.00g): 30.44 g(122%) 806.68 kcal(40%) 51.98 g(40%) 43.69 g(67%) 66.31 g(118%) 73. Soy flour, defatted - Fiber 17.50 g of Fiber per 100g (70% RDA) Nutritional Value = 19.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.50 g(70%) 327.00(16%) 33.92(26%) 1.22(2%) 51.46(92%) Typical Serving Amount : 1.000 cup (or 105.00g): 18.38 g(74%) 343.35 kcal(17%) 35.62 g(27%) 1.28 g(2%) 54.03 g(96%) Other Serving Size : 1.000 tbsp (or 6.60g): 1.16 g(5%) 21.58 kcal(1%) 2.24 g(2%) 0.08 g(0%) 3.4 g(6%) 74. Meat extender - Fiber 17.50 g of Fiber per 100g (70% RDA) Nutritional Value = 18.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.50 g(70%) 311.00(16%) 34.71(27%) 2.97(5%) 41.71(74%) Typical Serving Amount : 1.000 cup (or 88.00g): 15.4 g(62%) 273.68 kcal(14%) 30.54 g(23%) 2.61 g(4%) 36.7 g(66%) Other Serving Size : 1.000 oz (or 28.35g): 4.96 g(20%) 88.17 kcal(4%) 9.84 g(8%) 0.84 g(1%) 11.82 g(21%) 75. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Fiber 17.30 g of Fiber per 100g (69% RDA) Nutritional Value = 21.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.30 g(69%) 327.00(16%) 81.60(63%) 2.50(4%) 10.20(18%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 29.00g): 5.02 g(20%) 94.83 kcal(5%) 23.66 g(18%) 0.73 g(1%) 2.96 g(5%) 76. Barley, hulled - Fiber 17.30 g of Fiber per 100g (69% RDA) Nutritional Value = 16.00 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.30 g(69%) 354.00(18%) 73.48(57%) 2.30(4%) 12.48(22%) Typical Serving Amount : 1.000 cup (or 184.00g): 31.83 g(127%) 651.36 kcal(33%) 135.2 g(104%) 4.23 g(7%) 22.96 g(41%) 77. Cereals ready-to-eat, KASHI GOLEAN Vanilla Graham Clusters - Fiber 17.30 g of Fiber per 100g (69% RDA) Nutritional Value = 15.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.30 g(69%) 330.00(17%) 70.09(54%) 2.59(4%) 21.50(38%) Typical Serving Amount : 1.000 Cup (1 NLEA serving) (or 51.00g): 8.82 g(35%) 168.3 kcal(8%) 35.75 g(28%) 1.32 g(2%) 10.97 g(20%) 78. Chokecherries, raw, pitted (Shoshone Bannock) - Fiber 17.00 g of Fiber per 100g (68% RDA) Nutritional Value = 17.00 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.00 g(68%) 156.00(8%) 33.88(26%) 0.98(2%) 2.89(5%) 79. Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes - Fiber 16.90 g of Fiber per 100g (68% RDA) Nutritional Value = 22.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.90 g(68%) 310.00(16%) 79.77(61%) 3.36(5%) 10.21(18%) Typical Serving Amount : 1.000 serving (NLEA serving size = 0.75 cup) (or 29.00g): 4.9 g(20%) 89.9 kcal(4%) 23.13 g(18%) 0.97 g(1%) 2.96 g(5%) Other Serving Size : 1.000 cup (or 42.00g): 7.1 g(28%) 130.2 kcal(7%) 33.5 g(26%) 1.41 g(2%) 4.29 g(8%) 80. Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Fiber 16.90 g of Fiber per 100g (68% RDA) Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.90 g(68%) 567.00(28%) 26.04(20%) 48.00(74%) 16.96(30%) Typical Serving Amount : 1.000 cup (or 128.00g): 21.63 g(87%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1.000 oz (or 28.35g): 4.79 g(19%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 81. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Fiber 16.90 g of Fiber per 100g (68% RDA) Nutritional Value = 15.00 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.90 g(68%) 567.00(28%) 26.04(20%) 48.00(74%) 16.96(30%) Typical Serving Amount : 1.000 cup (or 128.00g): 21.63 g(87%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1.000 oz (or 28.35g): 4.79 g(19%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 82. Cereals ready-to-eat, KASHI GOLEAN CRISP Cinnamon Crumble - Fiber 16.80 g of Fiber per 100g (67% RDA) Nutritional Value = 15.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.80 g(67%) 362.00(18%) 62.59(48%) 8.19(13%) 22.10(39%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 51.00g): 8.57 g(34%) 184.62 kcal(9%) 31.92 g(25%) 4.18 g(6%) 11.27 g(20%) 83. Baking chocolate, unsweetened, squares - Fiber 16.60 g of Fiber per 100g (66% RDA) Nutritional Value = 15.00 / 100    Food Category - Sweets Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.60 g(66%) 642.00(32%) 28.42(22%) 52.31(80%) 14.32(26%) Typical Serving Amount : 1.000 oz square Bakers (or 29.00g): 4.81 g(19%) 186.18 kcal(9%) 8.24 g(6%) 15.17 g(23%) 4.15 g(7%) Other Serving Size : 1.000 cup, grated (or 132.00g): 21.91 g(88%) 847.44 kcal(42%) 37.51 g(29%) 69.05 g(106%) 18.9 g(34%) Other Serving Size : 0.500 oz Hersheys (or 14.20g): 2.36 g(9%) 91.16 kcal(5%) 4.04 g(3%) 7.43 g(11%) 2.03 g(4%) 84. Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes - Fiber 16.60 g of Fiber per 100g (66% RDA) Nutritional Value = 15.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.60 g(66%) 350.00(18%) 75.27(58%) 5.46(8%) 11.91(21%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 30.00g): 4.98 g(20%) 105 kcal(5%) 22.58 g(17%) 1.64 g(3%) 3.57 g(6%) 85. Crackers, crispbread, rye - Fiber 16.50 g of Fiber per 100g (66% RDA) Nutritional Value = 15.00 / 100    Food Category - Baked Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.50 g(66%) 366.00(18%) 82.20(63%) 1.30(2%) 7.90(14%) Typical Serving Amount : 0.500 oz (or 14.20g): 2.34 g(9%) 51.97 kcal(3%) 11.67 g(9%) 0.18 g(0%) 1.12 g(2%) Other Serving Size : 1.000 cup, crushed (or 55.00g): 9.08 g(36%) 201.3 kcal(10%) 45.21 g(35%) 0.72 g(1%) 4.35 g(8%) Other Serving Size : 1.000 crispbread (or 10.00g): 1.65 g(7%) 36.6 kcal(2%) 8.22 g(6%) 0.13 g(0%) 0.79 g(1%) Other Serving Size : 1.000 wafer, thin (or 2.00g): 0.33 g(1%) 7.32 kcal(0%) 1.64 g(1%) 0.03 g(0%) 0.16 g(0%) Other Serving Size : 1.000 wafer (or 10.00g): 1.65 g(7%) 36.6 kcal(2%) 8.22 g(6%) 0.13 g(0%) 0.79 g(1%) Other Serving Size : 1.000 cracker, Norwegian flatbread (4-3/4" x 2-3/4" x 1/16") (or 5.80g): 0.96 g(4%) 21.23 kcal(1%) 4.77 g(4%) 0.08 g(0%) 0.46 g(1%) Other Serving Size : 1.000 wafer, Rye Krisp (triple cracker) (or 25.00g): 4.13 g(17%) 91.5 kcal(5%) 20.55 g(16%) 0.33 g(1%) 1.98 g(4%) Other Serving Size : 1.000 crispbread, Wasa rye (or 10.00g): 1.65 g(7%) 36.6 kcal(2%) 8.22 g(6%) 0.13 g(0%) 0.79 g(1%) 86. KELLOGG'S, ALL-BRAN, Multigrain Crackers - Fiber 16.40 g of Fiber per 100g (66% RDA) Nutritional Value = 14.00 / 100    Food Category - Baked Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.40 g(66%) 415.00(21%) 65.70(51%) 20.00(31%) 8.60(15%) Typical Serving Amount : 18.000 crackers (or 30.00g): 4.92 g(20%) 124.5 kcal(6%) 19.71 g(15%) 6 g(9%) 2.58 g(5%) 87. Mung beans, mature seeds, raw - Fiber 16.30 g of Fiber per 100g (65% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.30 g(65%) 347.00(17%) 62.62(48%) 1.15(2%) 23.86(43%) Typical Serving Amount : 1.000 cup (or 207.00g): 33.74 g(135%) 718.29 kcal(36%) 129.62 g(100%) 2.38 g(4%) 49.39 g(88%) Other Serving Size : 1.000 tbsp (or 13.00g): 2.12 g(8%) 45.11 kcal(2%) 8.14 g(6%) 0.15 g(0%) 3.1 g(6%) 88. KELLOGG'S, ALL-BRAN, Garlic and Herb Crackers - Fiber 16.30 g of Fiber per 100g (65% RDA) Nutritional Value = 14.00 / 100    Food Category - Baked Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.30 g(65%) 467.00(23%) 63.50(49%) 19.90(31%) 8.60(15%) Typical Serving Amount : 18.000 crackers (or 30.00g): 4.89 g(20%) 140.1 kcal(7%) 19.05 g(15%) 5.97 g(9%) 2.58 g(5%) 89. MARY'S GONE CRACKERS, Original Crackers, Organic Gluten Free - Fiber 16.20 g of Fiber per 100g (65% RDA) Nutritional Value = 14.00 / 100    Food Category - Baked Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.20 g(65%) 446.00(22%) 64.29(49%) 15.63(24%) 12.06(22%) Typical Serving Amount : 3.000 crackers (or 7.40g): 1.2 g(5%) 33 kcal(2%) 4.76 g(4%) 1.16 g(2%) 0.89 g(2%) 90. Cookies, oatmeal, reduced fat - Fiber 16.10 g of Fiber per 100g (64% RDA) Nutritional Value = 14.00 / 100    Food Category - Baked Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.10 g(64%) 365.00(18%) 64.62(50%) 10.04(15%) 4.02(7%) Typical Serving Amount : 1.000 cookie (or 25.00g): 4.03 g(16%) 91.25 kcal(5%) 16.16 g(12%) 2.51 g(4%) 1.01 g(2%) 91. Soy flour, low-fat - Fiber 16.00 g of Fiber per 100g (64% RDA) Nutritional Value = 18.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.00 g(64%) 372.00(19%) 30.63(24%) 8.90(14%) 49.81(89%) Typical Serving Amount : 1.000 cup, stirred (or 88.00g): 14.08 g(56%) 327.36 kcal(16%) 26.95 g(21%) 7.83 g(12%) 43.83 g(78%) Other Serving Size : 1.000 tbsp (or 5.50g): 0.88 g(4%) 20.46 kcal(1%) 1.68 g(1%) 0.49 g(1%) 2.74 g(5%) 92. Peanut flour, defatted - Fiber 15.80 g of Fiber per 100g (63% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.80 g(63%) 327.00(16%) 34.70(27%) 0.55(1%) 52.20(93%) Typical Serving Amount : 1.000 cup (or 60.00g): 9.48 g(38%) 196.2 kcal(10%) 20.82 g(16%) 0.33 g(1%) 31.32 g(56%) Other Serving Size : 1.000 oz (or 28.35g): 4.48 g(18%) 92.7 kcal(5%) 9.84 g(8%) 0.16 g(0%) 14.8 g(26%) 93. Peanut flour, low fat - Fiber 15.80 g of Fiber per 100g (63% RDA) Nutritional Value = 15.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.80 g(63%) 428.00(21%) 31.27(24%) 21.90(34%) 33.80(60%) Typical Serving Amount : 1.000 cup (or 60.00g): 9.48 g(38%) 256.8 kcal(13%) 18.76 g(14%) 13.14 g(20%) 20.28 g(36%) Other Serving Size : 1.000 oz (or 28.35g): 4.48 g(18%) 121.34 kcal(6%) 8.87 g(7%) 6.21 g(10%) 9.58 g(17%) 94. Cereals ready-to-eat, KASHI GOLEAN CRISP Toasted Berry Crumble - Fiber 15.80 g of Fiber per 100g (63% RDA) Nutritional Value = 15.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.80 g(63%) 368.00(18%) 66.69(51%) 8.19(13%) 18.00(32%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 51.00g): 8.06 g(32%) 187.68 kcal(9%) 34.01 g(26%) 4.18 g(6%) 9.18 g(16%) 95. Barley, pearled, raw - Fiber 15.60 g of Fiber per 100g (62% RDA) Nutritional Value = 15.00 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.60 g(62%) 352.00(18%) 77.72(60%) 1.16(2%) 9.91(18%) Typical Serving Amount : 1.000 cup (or 200.00g): 31.2 g(125%) 704 kcal(35%) 155.44 g(120%) 2.32 g(4%) 19.82 g(35%) 96. Beans, pinto, mature seeds, raw - Fiber 15.50 g of Fiber per 100g (62% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.50 g(62%) 347.00(17%) 62.55(48%) 1.23(2%) 21.42(38%) Typical Serving Amount : 1.000 cup (or 193.00g): 29.92 g(120%) 669.71 kcal(33%) 120.72 g(93%) 2.37 g(4%) 41.34 g(74%) Other Serving Size : 1.000 tbsp (or 12.00g): 1.86 g(7%) 41.64 kcal(2%) 7.51 g(6%) 0.15 g(0%) 2.57 g(5%) 97. Beans, black turtle, mature seeds, raw - Fiber 15.50 g of Fiber per 100g (62% RDA) Nutritional Value = 17.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.50 g(62%) 339.00(17%) 63.25(49%) 0.90(1%) 21.25(38%) Typical Serving Amount : 1.000 cup (or 184.00g): 28.52 g(114%) 623.76 kcal(31%) 116.38 g(90%) 1.66 g(3%) 39.1 g(70%) 98. Beans, black, mature seeds, raw - Fiber 15.50 g of Fiber per 100g (62% RDA) Nutritional Value = 16.00 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.50 g(62%) 341.00(17%) 62.36(48%) 1.42(2%) 21.60(39%) Typical Serving Amount : 1.000 cup (or 194.00g): 30.07 g(120%) 661.54 kcal(33%) 120.98 g(93%) 2.75 g(4%) 41.9 g(75%) Other Serving Size : 1.000 tbsp (or 12.10g): 1.88 g(8%) 41.26 kcal(2%) 7.55 g(6%) 0.17 g(0%) 2.61 g(5%) 99. Oat bran, raw - Fiber 15.40 g of Fiber per 100g (62% RDA) Nutritional Value = 16.00 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.40 g(62%) 246.00(12%) 66.22(51%) 7.03(11%) 17.30(31%) Typical Serving Amount : 1.000 cup (or 94.00g): 14.48 g(58%) 231.24 kcal(12%) 62.25 g(48%) 6.61 g(10%) 16.26 g(29%) 100. Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN - Fiber 15.30 g of Fiber per 100g (61% RDA) Nutritional Value = 16.00 / 100    Food Category - Fiber (%RDA) Energy (%RDA) Carbohydrate (%RDA) Total Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.30 g(61%) 331.00(17%) 83.68(64%) 4.06(6%) 6.37(11%) Typical Serving Amount : 0.750 cup (1 NLEA serving) (or 27.00g): 4.13 g(17%) 89.37 kcal(4%) 22.59 g(17%) 1.1 g(2%) 1.72 g(3%)