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How Much Fiber is in That? Nuts, Beans, and Grains

Getting the recommended amount of dietary fiber per day (25 grams) will help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.

Did you know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!

Nuts, legumes and whole grains are wonderful sources of fiber, so make sure you're incorporating these into your diet everyday. To check out this fiber chart,

Beans, Nuts, and Grains:

Food Serving Size Fiber in Grams
Black Beans 1/2 cup 9.7
Kidney Beans 1/2 cup 9.7
Chick Peas 1/2 cup 6
Peanuts 1/4 cup 3.25
Peanut Butter, smooth, no salt 2 tbsp 2
Almonds 1/4 cup 4
Brazil nuts 1/4 cup 2.5
Cashews 1/4 cup 1
Walnuts 1/4 cup 2
Amaranth 1/2 cup 9
Brown Rice 1/2 cup 2
Millet 1/2 cup 1
Quinoa 1/2 cup 5
Rolled oats 1/2 cup 4
Whole Wheat Pasta 1 cup 5.7
Whole Wheat English Muffin 1 whole 3.7
Whole Wheat Bread 2 slices 6
White Bread 2 slices 1.9

Source

Join The Conversation
workofiction workofiction 9 years
I just posed a great salsa recipe that uses a slew of black beans! Check it out and let me know what you think ;)
SU3 SU3 10 years
Great chart! Thanks for posting :)
mandiesoh mandiesoh 10 years
i would actually love to incorporate more black beans into my diet! its one of the few beans i actually like hehe
honeysugar28 honeysugar28 10 years
I'm half cuban so black and red beans are part of my weekly diet. I'm glad to see they're actually healthy!
amandasunly amandasunly 10 years
Wow - black beans have that much? I'm not a grains/beans person either mandie!
mandiesoh mandiesoh 10 years
i love black beans but i dont eat that often. very rarely in fact! for a chinese, i dont like grains/beans that much actually!
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