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 g. For the top 100 list the amount of fiber ranges from 79 g to 15.8 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 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 Calories, Protein, 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 Calories is 224 kcal (11% RDA), the amount of Protein is 8.36 g (15% RDA), the amount of 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 Calories, Protein, 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 79g (316%RDA)
2. Spices, cinnamon, ground 53.1g (212%RDA)
3. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal 47.9g (192%RDA)
4. Spices, savory, ground 45.7g (183%RDA)
5. Pinon Nuts, roasted (Navajo) 43.4g (174%RDA)
6. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 43g (172%RDA)
7. Wheat bran, crude 42.8g (171%RDA)
8. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares 42.1g (168%RDA)
9. Spices, coriander seed 41.9g (168%RDA)
10. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 41.3g (165%RDA)
11. Spices, sage, ground 40.3g (161%RDA)
12. Spices, fennel seed 39.8g (159%RDA)
13. Carob flour 39.8g (159%RDA)
14. Spices, caraway seed 38g (152%RDA)
15. Spices, paprika 34.9g (140%RDA)
16. Spices, cloves, ground 33.9g (136%RDA)
17. Lentils, raw 30.5g (122%RDA)
18. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 29.3g (117%RDA)
19. Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch 28.2g (113%RDA)
20. Spices, cardamom 28g (112%RDA)

Comparing fiber in high fiber foods vs lentils

The amount of fiber in lentils is 7.9 per 100g.As fiber percentage of the RDA this is 32 %. Comparing with Corn bran, crude, in 100g contains 79 g of fiber. As a percentage of the RDA this is 316 %. Therefore, Corn bran, crude has 71.1 g more fiber than lentils. In terms of fiber percentage this is 900 % more fiber. Lentils has an overall nutritional value score of 18 out of 100, whereas Corn bran, crude has a nutritional value score of 17 out of 100.

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 cup (or 76 g). The percentage of the recommended daily value for this serving is 240 %. For this serving the Calories content is 170.24 kcal (9% RDA), the Protein content is 6.35 g (11% RDA), the 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 Calories, Protein, 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 g of Fiber per 100g (316% RDA) Nutritional Value = 17 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 79 g(316%) 224(11%) 85.64(66%) 0.92(1%) 8.36(15%) Typical Serving Amount : 1 cup (or 76g): 60.04 g(240%) 170.24 kcal(9%) 65.09 g(50%) 0.7 g(1%) 6.35 g(11%) 2. Spices, cinnamon, ground - Fiber 53.1 g of Fiber per 100g (212% RDA) Nutritional Value = 20 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 53.1 g(212%) 247(12%) 80.59(62%) 1.24(2%) 3.99(7%) Typical Serving Amount : 1 tbsp (or 7.8g): 4.14 g(17%) 19.27 kcal(1%) 6.29 g(5%) 0.1 g(0%) 0.31 g(1%) Other Serving Size : 1 tsp (or 2.6g): 1.38 g(6%) 6.42 kcal(0%) 2.1 g(2%) 0.03 g(0%) 0.1 g(0%) 3. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal - Fiber 47.9 g of Fiber per 100g (192% RDA) Nutritional Value = 21 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 47.9 g(192%) 200(10%) 84.6(65%) 2.2(3%) 6.5(12%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 30g): 14.37 g(57%) 60 kcal(3%) 25.38 g(20%) 0.66 g(1%) 1.95 g(3%) 4. Spices, savory, ground - Fiber 45.7 g of Fiber per 100g (183% RDA) Nutritional Value = 24 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 45.7 g(183%) 272(14%) 68.73(53%) 5.91(9%) 6.73(12%) Typical Serving Amount : 1 tbsp (or 4.4g): 2.01 g(8%) 11.97 kcal(1%) 3.02 g(2%) 0.26 g(0%) 0.3 g(1%) Other Serving Size : 1 tsp (or 1.4g): 0.64 g(3%) 3.81 kcal(0%) 0.96 g(1%) 0.08 g(0%) 0.09 g(0%) 5. Pinon Nuts, roasted (Navajo) - Fiber 43.4 g of Fiber per 100g (174% RDA) Nutritional Value = 15 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 43.4 g(174%) 541(27%) 51.06(39%) 34.08(52%) 7.41(13%) 6. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS - Fiber 43 g of Fiber per 100g (172% RDA) Nutritional Value = 21 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 43 g(172%) 250(13%) 80(62%) 2.15(3%) 7(13%) Typical Serving Amount : .333 cup (1 NLEA serving) (or 30g): 12.9 g(52%) 75 kcal(4%) 24 g(18%) 0.65 g(1%) 2.1 g(4%) 7. Wheat bran, crude - Fiber 42.8 g of Fiber per 100g (171% RDA) Nutritional Value = 21 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 42.8 g(171%) 216(11%) 64.51(50%) 4.25(7%) 15.55(28%) Typical Serving Amount : 1 cup (or 58g): 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, GENERAL MILLS, FIBER ONE 80 Calories, Honey Squares - Fiber 42.1 g of Fiber per 100g (168% RDA) Nutritional Value = 21 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 42.1 g(168%) 223(11%) 83.7(64%) 2.5(4%) 4.6(8%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g): 12.63 g(51%) 66.9 kcal(3%) 25.11 g(19%) 0.75 g(1%) 1.38 g(2%) 9. Spices, coriander seed - Fiber 41.9 g of Fiber per 100g (168% RDA) Nutritional Value = 19 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 41.9 g(168%) 298(15%) 54.99(42%) 17.77(27%) 12.37(22%) Typical Serving Amount : 1 tbsp (or 5g): 2.1 g(8%) 14.9 kcal(1%) 2.75 g(2%) 0.89 g(1%) 0.62 g(1%) Other Serving Size : 1 tsp (or 1.8g): 0.75 g(3%) 5.36 kcal(0%) 0.99 g(1%) 0.32 g(0%) 0.22 g(0%) 10. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Fiber 41.3 g of Fiber per 100g (165% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 41.3 g(165%) 200(10%) 59.51(46%) 5.16(8%) 17.56(31%) Typical Serving Amount : .25 cup (1 NLEA serving) (or 16g): 6.61 g(26%) 32 kcal(2%) 9.52 g(7%) 0.83 g(1%) 2.81 g(5%) 11. Spices, sage, ground - Fiber 40.3 g of Fiber per 100g (161% RDA) Nutritional Value = 24 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 40.3 g(161%) 315(16%) 60.73(47%) 12.75(20%) 10.63(19%) Typical Serving Amount : 1 tbsp (or 2g): 0.81 g(3%) 6.3 kcal(0%) 1.21 g(1%) 0.26 g(0%) 0.21 g(0%) Other Serving Size : 1 tsp (or 0.7g): 0.28 g(1%) 2.21 kcal(0%) 0.43 g(0%) 0.09 g(0%) 0.07 g(0%) 12. Spices, fennel seed - Fiber 39.8 g of Fiber per 100g (159% RDA) Nutritional Value = 20 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 39.8 g(159%) 345(17%) 52.29(40%) 14.87(23%) 15.8(28%) Typical Serving Amount : 1 tbsp, whole (or 5.8g): 2.31 g(9%) 20.01 kcal(1%) 3.03 g(2%) 0.86 g(1%) 0.92 g(2%) Other Serving Size : 1 tsp, whole (or 2g): 0.8 g(3%) 6.9 kcal(0%) 1.05 g(1%) 0.3 g(0%) 0.32 g(1%) 13. Carob flour - Fiber 39.8 g of Fiber per 100g (159% RDA) Nutritional Value = 18 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 39.8 g(159%) 222(11%) 88.88(68%) 0.65(1%) 4.62(8%) Typical Serving Amount : 1 cup (or 103g): 40.99 g(164%) 228.66 kcal(11%) 91.55 g(70%) 0.67 g(1%) 4.76 g(9%) Other Serving Size : 1 tbsp (or 6g): 2.39 g(10%) 13.32 kcal(1%) 5.33 g(4%) 0.04 g(0%) 0.28 g(1%) 14. Spices, caraway seed - Fiber 38 g of Fiber per 100g (152% RDA) Nutritional Value = 21 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 38 g(152%) 333(17%) 49.9(38%) 14.59(22%) 19.77(35%) Typical Serving Amount : 1 tbsp (or 6.7g): 2.55 g(10%) 22.31 kcal(1%) 3.34 g(3%) 0.98 g(2%) 1.32 g(2%) Other Serving Size : 1 tsp (or 2.1g): 0.8 g(3%) 6.99 kcal(0%) 1.05 g(1%) 0.31 g(0%) 0.42 g(1%) 15. Spices, paprika - Fiber 34.9 g of Fiber per 100g (140% RDA) Nutritional Value = 24 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 34.9 g(140%) 282(14%) 53.99(42%) 12.89(20%) 14.14(25%) Typical Serving Amount : 1 tbsp (or 6.8g): 2.37 g(9%) 19.18 kcal(1%) 3.67 g(3%) 0.88 g(1%) 0.96 g(2%) Other Serving Size : 1 tsp (or 2.3g): 0.8 g(3%) 6.49 kcal(0%) 1.24 g(1%) 0.3 g(0%) 0.33 g(1%) 16. Spices, cloves, ground - Fiber 33.9 g of Fiber per 100g (136% RDA) Nutritional Value = 21 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 33.9 g(136%) 274(14%) 65.53(50%) 13(20%) 5.97(11%) Typical Serving Amount : 1 tbsp (or 6.5g): 2.2 g(9%) 17.81 kcal(1%) 4.26 g(3%) 0.85 g(1%) 0.39 g(1%) Other Serving Size : 1 tsp (or 2.1g): 0.71 g(3%) 5.75 kcal(0%) 1.38 g(1%) 0.27 g(0%) 0.13 g(0%) 17. Lentils, raw - Fiber 30.5 g of Fiber per 100g (122% RDA) Nutritional Value = 18 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 30.5 g(122%) 353(18%) 60.08(46%) 1.06(2%) 25.8(46%) Typical Serving Amount : 1 cup (or 192g): 58.56 g(234%) 677.76 kcal(34%) 115.35 g(89%) 2.04 g(3%) 49.54 g(88%) Other Serving Size : 1 tablespoon (or 12g): 3.66 g(15%) 42.36 kcal(2%) 7.21 g(6%) 0.13 g(0%) 3.1 g(6%) 18. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Fiber 29.3 g of Fiber per 100g (117% RDA) Nutritional Value = 23 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 29.3 g(117%) 260(13%) 74.24(57%) 4.9(8%) 13.14(23%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 31g): 9.08 g(36%) 80.6 kcal(4%) 23.01 g(18%) 1.52 g(2%) 4.07 g(7%) 19. Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch - Fiber 28.2 g of Fiber per 100g (113% RDA) Nutritional Value = 21 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 28.2 g(113%) 347(17%) 81.9(63%) 4.3(7%) 9.4(17%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g): 9.02 g(36%) 111.04 kcal(6%) 26.21 g(20%) 1.38 g(2%) 3.01 g(5%) 20. Spices, cardamom - Fiber 28 g of Fiber per 100g (112% RDA) Nutritional Value = 18 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 28 g(112%) 311(16%) 68.47(53%) 6.7(10%) 10.76(19%) Typical Serving Amount : 1 tbsp, ground (or 5.8g): 1.62 g(6%) 18.04 kcal(1%) 3.97 g(3%) 0.39 g(1%) 0.62 g(1%) Other Serving Size : 1 tsp, ground (or 2g): 0.56 g(2%) 6.22 kcal(0%) 1.37 g(1%) 0.13 g(0%) 0.22 g(0%) 21. Seeds, flaxseed - Fiber 27.3 g of Fiber per 100g (109% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 27.3 g(109%) 534(27%) 28.88(22%) 42.16(65%) 18.29(33%) Typical Serving Amount : 1 cup, whole (or 168g): 45.86 g(183%) 897.12 kcal(45%) 48.52 g(37%) 70.83 g(109%) 30.73 g(55%) Other Serving Size : 1 tbsp, whole (or 10.3g): 2.81 g(11%) 55 kcal(3%) 2.97 g(2%) 4.34 g(7%) 1.88 g(3%) Other Serving Size : 1 tbsp, ground (or 7g): 1.91 g(8%) 37.38 kcal(2%) 2.02 g(2%) 2.95 g(5%) 1.28 g(2%) Other Serving Size : 1 tsp, whole (or 3.4g): 0.93 g(4%) 18.16 kcal(1%) 0.98 g(1%) 1.43 g(2%) 0.62 g(1%) Other Serving Size : 1 tsp, ground (or 2.5g): 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 27.2 g of Fiber per 100g (109% RDA) Nutritional Value = 23 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 27.2 g(109%) 318(16%) 56.63(44%) 17.27(27%) 12.01(21%) Typical Serving Amount : 1 tbsp (or 5.3g): 1.44 g(6%) 16.85 kcal(1%) 3 g(2%) 0.92 g(1%) 0.64 g(1%) Other Serving Size : 1 tsp (or 1.8g): 0.49 g(2%) 5.72 kcal(0%) 1.02 g(1%) 0.31 g(0%) 0.22 g(0%) 23. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters - Fiber 26.7 g of Fiber per 100g (107% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 26.7 g(107%) 302(15%) 85.2(66%) 2.5(4%) 6.5(12%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 52g): 13.88 g(56%) 157.04 kcal(8%) 44.3 g(34%) 1.3 g(2%) 3.38 g(6%) 24. Spices, bay leaf - Fiber 26.3 g of Fiber per 100g (105% RDA) Nutritional Value = 21 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 26.3 g(105%) 313(16%) 74.97(58%) 8.36(13%) 7.61(14%) Typical Serving Amount : 1 tbsp, crumbled (or 1.8g): 0.47 g(2%) 5.63 kcal(0%) 1.35 g(1%) 0.15 g(0%) 0.14 g(0%) Other Serving Size : 1 tsp, crumbled (or 0.6g): 0.16 g(1%) 1.88 kcal(0%) 0.45 g(0%) 0.05 g(0%) 0.05 g(0%) 25. Spices, pepper, white - Fiber 26.2 g of Fiber per 100g (105% RDA) Nutritional Value = 17 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 26.2 g(105%) 296(15%) 68.61(53%) 2.12(3%) 10.4(19%) Typical Serving Amount : 1 tbsp, ground (or 7.1g): 1.86 g(7%) 21.02 kcal(1%) 4.87 g(4%) 0.15 g(0%) 0.74 g(1%) Other Serving Size : 1 tsp, ground (or 2.4g): 0.63 g(3%) 7.1 kcal(0%) 1.65 g(1%) 0.05 g(0%) 0.25 g(0%) 26. Winged beans, mature seeds, raw - Fiber 25.9 g of Fiber per 100g (104% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.9 g(104%) 409(20%) 41.71(32%) 16.32(25%) 29.65(53%) Typical Serving Amount : 1 cup (or 182g): 47.14 g(189%) 744.38 kcal(37%) 75.91 g(58%) 29.7 g(46%) 53.96 g(96%) 27. Hyacinth beans, mature seeds, raw - Fiber 25.6 g of Fiber per 100g (102% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.6 g(102%) 344(17%) 60.74(47%) 1.69(3%) 23.9(43%) Typical Serving Amount : 1 cup (or 210g): 53.76 g(215%) 722.4 kcal(36%) 127.55 g(98%) 3.55 g(5%) 50.19 g(90%) 28. Peas, split, mature seeds, raw - Fiber 25.5 g of Fiber per 100g (102% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.5 g(102%) 341(17%) 60.37(46%) 1.16(2%) 24.55(44%) Typical Serving Amount : 1 cup (or 197g): 50.24 g(201%) 671.77 kcal(34%) 118.93 g(91%) 2.29 g(4%) 48.36 g(86%) Other Serving Size : 1 lb (or 453.6g): 115.67 g(463%) 1546.78 kcal(77%) 273.84 g(211%) 5.26 g(8%) 111.36 g(199%) 29. Spices, pepper, black - Fiber 25.3 g of Fiber per 100g (101% RDA) Nutritional Value = 19 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.3 g(101%) 251(13%) 63.95(49%) 3.26(5%) 10.39(19%) Typical Serving Amount : 1 tbsp, ground (or 6.9g): 1.75 g(7%) 17.32 kcal(1%) 4.41 g(3%) 0.22 g(0%) 0.72 g(1%) Other Serving Size : 1 tsp, ground (or 2.3g): 0.58 g(2%) 5.77 kcal(0%) 1.47 g(1%) 0.07 g(0%) 0.24 g(0%) Other Serving Size : 1 tsp, whole (or 2.9g): 0.73 g(3%) 7.28 kcal(0%) 1.85 g(1%) 0.09 g(0%) 0.3 g(1%) Other Serving Size : 1 dash (or 0.1g): 0.03 g(0%) 0.25 kcal(0%) 0.06 g(0%) 0 g(0%) 0.01 g(0%) 30. Beans, french, mature seeds, raw - Fiber 25.2 g of Fiber per 100g (101% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.2 g(101%) 343(17%) 64.11(49%) 2.02(3%) 18.81(34%) Typical Serving Amount : 1 cup (or 184g): 46.37 g(185%) 631.12 kcal(32%) 117.96 g(91%) 3.72 g(6%) 34.61 g(62%) 31. Beans, yellow, mature seeds, raw - Fiber 25.1 g of Fiber per 100g (100% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25.1 g(100%) 345(17%) 60.7(47%) 2.6(4%) 22(39%) Typical Serving Amount : 1 cup (or 196g): 49.2 g(197%) 676.2 kcal(34%) 118.97 g(92%) 5.1 g(8%) 43.12 g(77%) 32. Broadbeans (fava beans), mature seeds, raw - Fiber 25 g of Fiber per 100g (100% RDA) Nutritional Value = 18 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25 g(100%) 341(17%) 58.29(45%) 1.53(2%) 26.12(47%) Typical Serving Amount : 1 cup (or 150g): 37.5 g(150%) 511.5 kcal(26%) 87.44 g(67%) 2.3 g(4%) 39.18 g(70%) Other Serving Size : 1 tbsp (or 9.4g): 2.35 g(9%) 32.05 kcal(2%) 5.48 g(4%) 0.14 g(0%) 2.46 g(4%) 33. Beans, kidney, california red, mature seeds, raw - Fiber 24.9 g of Fiber per 100g (100% RDA) Nutritional Value = 18 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.9 g(100%) 330(17%) 59.8(46%) 0.25(0%) 24.37(44%) Typical Serving Amount : 1 cup (or 184g): 45.82 g(183%) 607.2 kcal(30%) 110.03 g(85%) 0.46 g(1%) 44.84 g(80%) 34. Beans, kidney, all types, mature seeds, raw - Fiber 24.9 g of Fiber per 100g (100% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.9 g(100%) 333(17%) 60.01(46%) 0.83(1%) 23.58(42%) Typical Serving Amount : 1 cup (or 184g): 45.82 g(183%) 612.72 kcal(31%) 110.42 g(85%) 1.53 g(2%) 43.39 g(77%) 35. Beans, kidney, royal red, mature seeds, raw - Fiber 24.9 g of Fiber per 100g (100% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.9 g(100%) 329(16%) 58.33(45%) 0.45(1%) 25.33(45%) Typical Serving Amount : 1 cup (or 184g): 45.82 g(183%) 605.36 kcal(30%) 107.33 g(83%) 0.83 g(1%) 46.61 g(83%) 36. Beans, small white, mature seeds, raw - Fiber 24.9 g of Fiber per 100g (100% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.9 g(100%) 336(17%) 62.25(48%) 1.18(2%) 21.11(38%) Typical Serving Amount : 1 cup (or 215g): 53.54 g(214%) 722.4 kcal(36%) 133.84 g(103%) 2.54 g(4%) 45.39 g(81%) 37. Beans, cranberry (roman), mature seeds, raw - Fiber 24.7 g of Fiber per 100g (99% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.7 g(99%) 335(17%) 60.05(46%) 1.23(2%) 23.03(41%) Typical Serving Amount : 1 cup (or 195g): 48.17 g(193%) 653.25 kcal(33%) 117.1 g(90%) 2.4 g(4%) 44.91 g(80%) 38. Spices, fenugreek seed - Fiber 24.6 g of Fiber per 100g (98% RDA) Nutritional Value = 18 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.6 g(98%) 323(16%) 58.35(45%) 6.41(10%) 23(41%) Typical Serving Amount : 1 tbsp (or 11.1g): 2.73 g(11%) 35.85 kcal(2%) 6.48 g(5%) 0.71 g(1%) 2.55 g(5%) Other Serving Size : 1 tsp (or 3.7g): 0.91 g(4%) 11.95 kcal(1%) 2.16 g(2%) 0.24 g(0%) 0.85 g(2%) 39. Beans, navy, mature seeds, raw - Fiber 24.4 g of Fiber per 100g (98% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.4 g(98%) 337(17%) 60.75(47%) 1.5(2%) 22.33(40%) Typical Serving Amount : 1 cup (or 208g): 50.75 g(203%) 700.96 kcal(35%) 126.36 g(97%) 3.12 g(5%) 46.45 g(83%) 40. Rose Hips, wild (Northern Plains Indians) - Fiber 24.1 g of Fiber per 100g (96% RDA) Nutritional Value = 26 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 24.1 g(96%) 162(8%) 38.22(29%) 0.34(1%) 1.6(3%) Typical Serving Amount : 1 cup (or 127g): 30.61 g(122%) 205.74 kcal(10%) 48.54 g(37%) 0.43 g(1%) 2.03 g(4%) 41. Rye flour, dark - Fiber 23.8 g of Fiber per 100g (95% RDA) Nutritional Value = 17 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 23.8 g(95%) 325(16%) 68.63(53%) 2.22(3%) 15.91(28%) Typical Serving Amount : 1 cup (or 128g): 30.46 g(122%) 416 kcal(21%) 87.85 g(68%) 2.84 g(4%) 20.36 g(36%) 42. Crackers, rye, wafers, plain - Fiber 22.9 g of Fiber per 100g (92% RDA) Nutritional Value = 16 / 100    Food Category - Baked Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 22.9 g(92%) 334(17%) 80.4(62%) 0.9(1%) 9.6(17%) Typical Serving Amount : .5 oz (or 14.2g): 3.25 g(13%) 47.43 kcal(2%) 11.42 g(9%) 0.13 g(0%) 1.36 g(2%) Other Serving Size : 1 cup, crushed (or 61g): 13.97 g(56%) 203.74 kcal(10%) 49.04 g(38%) 0.55 g(1%) 5.86 g(10%) Other Serving Size : 1 cracker (4-1/2 x 2-1/2 x 1/8) (or 11g): 2.52 g(10%) 36.74 kcal(2%) 8.84 g(7%) 0.1 g(0%) 1.06 g(2%) Other Serving Size : 1 cracker, triple (or 25g): 5.73 g(23%) 83.5 kcal(4%) 20.1 g(15%) 0.23 g(0%) 2.4 g(4%) 43. Formulated bar, high fiber, chewy, oats and chocolate - Fiber 22.5 g of Fiber per 100g (90% RDA) Nutritional Value = 16 / 100    Food Category - Snacks Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 22.5 g(90%) 350(18%) 69.78(54%) 10(15%) 5(9%) Typical Serving Amount : 1 bar (or 40g): 9 g(36%) 140 kcal(7%) 27.91 g(21%) 4 g(6%) 2 g(4%) 44. Cereals ready-to-eat, KASHI GOOD FRIENDS - Fiber 21.7 g of Fiber per 100g (87% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.7 g(87%) 299(15%) 79.3(61%) 3.2(5%) 9.4(17%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 53g): 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 21.6 g of Fiber per 100g (86% RDA) Nutritional Value = 19 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.6 g(86%) 263(13%) 72.12(55%) 8.69(13%) 6.09(11%) Typical Serving Amount : 1 tbsp (or 6g): 1.3 g(5%) 15.78 kcal(1%) 4.33 g(3%) 0.52 g(1%) 0.37 g(1%) Other Serving Size : 1 tsp (or 1.9g): 0.41 g(2%) 5 kcal(0%) 1.37 g(1%) 0.17 g(0%) 0.12 g(0%) 46. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters - Fiber 21.3 g of Fiber per 100g (85% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.3 g(85%) 312(16%) 85.4(66%) 2(3%) 5.2(9%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 55g): 11.72 g(47%) 171.6 kcal(9%) 46.97 g(36%) 1.1 g(2%) 2.86 g(5%) 47. Spices, dill seed - Fiber 21.1 g of Fiber per 100g (84% RDA) Nutritional Value = 20 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.1 g(84%) 305(15%) 55.17(42%) 14.54(22%) 15.98(29%) Typical Serving Amount : 1 tbsp (or 6.6g): 1.39 g(6%) 20.13 kcal(1%) 3.64 g(3%) 0.96 g(1%) 1.05 g(2%) Other Serving Size : 1 tsp (or 2.1g): 0.44 g(2%) 6.41 kcal(0%) 1.16 g(1%) 0.31 g(0%) 0.34 g(1%) 48. Spices, turmeric, ground - Fiber 21.1 g of Fiber per 100g (84% RDA) Nutritional Value = 18 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21.1 g(84%) 354(18%) 64.93(50%) 9.88(15%) 7.83(14%) Typical Serving Amount : 1 tbsp (or 6.8g): 1.43 g(6%) 24.07 kcal(1%) 4.42 g(3%) 0.67 g(1%) 0.53 g(1%) Other Serving Size : 1 tsp (or 2.2g): 0.46 g(2%) 7.79 kcal(0%) 1.43 g(1%) 0.22 g(0%) 0.17 g(0%) 49. Rice bran, crude - Fiber 21 g of Fiber per 100g (84% RDA) Nutritional Value = 18 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 21 g(84%) 316(16%) 49.69(38%) 20.85(32%) 13.35(24%) Typical Serving Amount : 1 cup (or 118g): 24.78 g(99%) 372.88 kcal(19%) 58.63 g(45%) 24.6 g(38%) 15.75 g(28%) 50. Crackers, rye, wafers, seasoned - Fiber 20.9 g of Fiber per 100g (84% RDA) Nutritional Value = 15 / 100    Food Category - Baked Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.9 g(84%) 381(19%) 73.8(57%) 9.2(14%) 9(16%) Typical Serving Amount : .5 oz (or 14.2g): 2.97 g(12%) 54.1 kcal(3%) 10.48 g(8%) 1.31 g(2%) 1.28 g(2%) Other Serving Size : 1 cracker, triple (or 22g): 4.6 g(18%) 83.82 kcal(4%) 16.24 g(12%) 2.02 g(3%) 1.98 g(4%) 51. Spices, nutmeg, ground - Fiber 20.8 g of Fiber per 100g (83% RDA) Nutritional Value = 14 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.8 g(83%) 525(26%) 49.29(38%) 36.31(56%) 5.84(10%) Typical Serving Amount : 1 tbsp (or 7g): 1.46 g(6%) 36.75 kcal(2%) 3.45 g(3%) 2.54 g(4%) 0.41 g(1%) Other Serving Size : 1 tsp (or 2.2g): 0.46 g(2%) 11.55 kcal(1%) 1.08 g(1%) 0.8 g(1%) 0.13 g(0%) 52. Lima beans, thin seeded (baby), mature seeds, raw - Fiber 20.6 g of Fiber per 100g (82% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.6 g(82%) 335(17%) 62.83(48%) 0.93(1%) 20.62(37%) Typical Serving Amount : 1 cup (or 202g): 41.61 g(166%) 676.7 kcal(34%) 126.92 g(98%) 1.88 g(3%) 41.65 g(74%) 53. Cereals ready-to-eat, UNCLE SAM CEREAL - Fiber 20.3 g of Fiber per 100g (81% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.3 g(81%) 346(17%) 65.78(51%) 11.6(18%) 15.98(29%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 55g): 11.17 g(45%) 190.3 kcal(10%) 36.18 g(28%) 6.38 g(10%) 8.79 g(16%) 54. Beans, great northern, mature seeds, raw - Fiber 20.2 g of Fiber per 100g (81% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.2 g(81%) 339(17%) 62.37(48%) 1.14(2%) 21.86(39%) Typical Serving Amount : 1 cup (or 183g): 36.97 g(148%) 620.37 kcal(31%) 114.14 g(88%) 2.09 g(3%) 40 g(71%) 55. Spices, mace, ground - Fiber 20.2 g of Fiber per 100g (81% RDA) Nutritional Value = 16 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20.2 g(81%) 475(24%) 50.5(39%) 32.38(50%) 6.71(12%) Typical Serving Amount : 1 tbsp (or 5.3g): 1.07 g(4%) 25.18 kcal(1%) 2.68 g(2%) 1.72 g(3%) 0.36 g(1%) Other Serving Size : 1 tsp (or 1.7g): 0.34 g(1%) 8.08 kcal(0%) 0.86 g(1%) 0.55 g(1%) 0.11 g(0%) 56. Chokecherries, raw, pitted (Northern Plains Indians) - Fiber 20 g of Fiber per 100g (80% RDA) Nutritional Value = 18 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20 g(80%) 162(8%) 33.62(26%) 1.69(3%) 3.04(5%) Typical Serving Amount : 1 cup (or 154g): 30.8 g(123%) 249.48 kcal(12%) 51.77 g(40%) 2.6 g(4%) 4.68 g(8%) 57. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM - Fiber 20 g of Fiber per 100g (80% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 20 g(80%) 327(16%) 69.09(53%) 4.55(7%) 16.36(29%) Typical Serving Amount : 1 cup (or 55g): 11 g(44%) 179.85 kcal(9%) 38 g(29%) 2.5 g(4%) 9 g(16%) 58. Cereals ready-to-eat, KASHI GOLEAN - Fiber 19.6 g of Fiber per 100g (78% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.6 g(78%) 284(14%) 58(45%) 1.9(3%) 26.1(47%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 52g): 10.19 g(41%) 147.68 kcal(7%) 30.16 g(23%) 0.99 g(2%) 13.57 g(24%) 59. MURRAY, SUGAR FREE, Chocolate Bites Cookies - Fiber 19.6 g of Fiber per 100g (78% RDA) Nutritional Value = 14 / 100    Food Category - Baked Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.6 g(78%) 363(18%) 74.9(58%) 12.7(20%) 8.1(14%) Typical Serving Amount : 1 pouch (or 21g): 4.12 g(16%) 76.23 kcal(4%) 15.73 g(12%) 2.67 g(4%) 1.7 g(3%) 60. Spices, poppy seed - Fiber 19.5 g of Fiber per 100g (78% RDA) Nutritional Value = 17 / 100    Food Category - Spices and Herbs Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.5 g(78%) 525(26%) 28.13(22%) 41.56(64%) 17.99(32%) Typical Serving Amount : 1 tbsp (or 8.8g): 1.72 g(7%) 46.2 kcal(2%) 2.48 g(2%) 3.66 g(6%) 1.58 g(3%) Other Serving Size : 1 tsp (or 2.8g): 0.55 g(2%) 14.7 kcal(1%) 0.79 g(1%) 1.16 g(2%) 0.5 g(1%) 61. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight - Fiber 19.1 g of Fiber per 100g (76% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19.1 g(76%) 344(17%) 82.7(64%) 5.8(9%) 5.8(10%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 50g): 9.55 g(38%) 172 kcal(9%) 41.35 g(32%) 2.9 g(4%) 2.9 g(5%) 62. Lima beans, large, mature seeds, raw - Fiber 19 g of Fiber per 100g (76% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 19 g(76%) 338(17%) 63.38(49%) 0.69(1%) 21.46(38%) Typical Serving Amount : 1 cup (or 178g): 33.82 g(135%) 601.64 kcal(30%) 112.82 g(87%) 1.23 g(2%) 38.2 g(68%) Other Serving Size : 1 tbsp (or 11.1g): 2.11 g(8%) 37.52 kcal(2%) 7.04 g(5%) 0.08 g(0%) 2.38 g(4%) 63. Cereals ready-to-eat, KELLOGG's FIBERPLUS Berry Yogurt Crunch - Fiber 18.9 g of Fiber per 100g (76% RDA) Nutritional Value = 19 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.9 g(76%) 315(16%) 80.9(62%) 1.8(3%) 6.6(12%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 53g): 10.02 g(40%) 166.95 kcal(8%) 42.88 g(33%) 0.95 g(1%) 3.5 g(6%) 64. Lupins, mature seeds, raw - Fiber 18.9 g of Fiber per 100g (76% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.9 g(76%) 371(19%) 40.37(31%) 9.74(15%) 36.17(65%) Typical Serving Amount : 1 cup (or 180g): 34.02 g(136%) 667.8 kcal(33%) 72.67 g(56%) 17.53 g(27%) 65.11 g(116%) 65. Cereals ready-to-eat, KASHI Berry Blossom - Fiber 18.8 g of Fiber per 100g (75% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.8 g(75%) 329(16%) 84.9(65%) 3(5%) 7.5(13%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g): 5.64 g(23%) 98.7 kcal(5%) 25.47 g(20%) 0.9 g(1%) 2.25 g(4%) 66. Papad - Fiber 18.6 g of Fiber per 100g (74% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.6 g(74%) 371(19%) 59.87(46%) 3.25(5%) 25.56(46%) 67. Seeds, pumpkin and squash seeds, whole, roasted, without salt - Fiber 18.4 g of Fiber per 100g (74% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.4 g(74%) 446(22%) 53.75(41%) 19.4(30%) 18.55(33%) Typical Serving Amount : 1 cup (or 64g): 11.78 g(47%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1 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%) 68. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - Fiber 18.4 g of Fiber per 100g (74% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.4 g(74%) 446(22%) 53.75(41%) 19.4(30%) 18.55(33%) Typical Serving Amount : 1 cup (or 64g): 11.78 g(47%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1 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%) 69. Mungo beans, mature seeds, raw - Fiber 18.3 g of Fiber per 100g (73% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.3 g(73%) 341(17%) 58.99(45%) 1.64(3%) 25.21(45%) Typical Serving Amount : 1 cup (or 207g): 37.88 g(152%) 705.87 kcal(35%) 122.11 g(94%) 3.39 g(5%) 52.18 g(93%) 70. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM - Fiber 18.2 g of Fiber per 100g (73% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18.2 g(73%) 345(17%) 73.37(56%) 4.55(7%) 14.55(26%) Typical Serving Amount : 1 cup (or 55g): 10.01 g(40%) 189.75 kcal(9%) 40.35 g(31%) 2.5 g(4%) 8 g(14%) 71. Candies, gum drops, dietetic or low calorie (sorbitol) - Fiber 18 g of Fiber per 100g (72% RDA) Nutritional Value = 12 / 100    Food Category - Sweets Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18 g(72%) 162(8%) 88(68%) 0.2(0%) 0(0%) Typical Serving Amount : 1 cup (or 182g): 32.76 g(131%) 294.84 kcal(15%) 160.16 g(123%) 0.36 g(1%) 0 g(0%) Other Serving Size : 1 piece (or 5g): 0.9 g(4%) 8.1 kcal(0%) 4.4 g(3%) 0.01 g(0%) 0 g(0%) 72. Cereals ready-to-eat, KASHI Honey Sunshine - Fiber 17.8 g of Fiber per 100g (71% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.8 g(71%) 343(17%) 84(65%) 4.1(6%) 7.6(14%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g): 5.34 g(21%) 102.9 kcal(5%) 25.2 g(19%) 1.23 g(2%) 2.28 g(4%) 73. Soybeans, mature seeds, roasted, salted - Fiber 17.7 g of Fiber per 100g (71% RDA) Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.7 g(71%) 471(24%) 33.55(26%) 25.4(39%) 35.22(63%) Typical Serving Amount : 1 cup (or 172g): 30.44 g(122%) 810.12 kcal(41%) 57.71 g(44%) 43.69 g(67%) 60.58 g(108%) 74. Soybeans, mature seeds, roasted, no salt added - Fiber 17.7 g of Fiber per 100g (71% RDA) Nutritional Value = 15 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.7 g(71%) 471(24%) 33.55(26%) 25.4(39%) 35.22(63%) Typical Serving Amount : 1 cup (or 172g): 30.44 g(122%) 810.12 kcal(41%) 57.71 g(44%) 43.69 g(67%) 60.58 g(108%) 75. Cereals ready-to-eat, bran flakes, single brand - Fiber 17.6 g of Fiber per 100g (70% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.6 g(70%) 320(16%) 80.4(62%) 2.2(3%) 9.4(17%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g): 5.28 g(21%) 96 kcal(5%) 24.12 g(19%) 0.66 g(1%) 2.82 g(5%) 76. Cereals ready-to-eat, KASHI GOLEAN CRISP Cinnamon Crumble - Fiber 17.6 g of Fiber per 100g (70% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.6 g(70%) 382(19%) 66.1(51%) 7.6(12%) 19.8(35%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 51g): 8.98 g(36%) 194.82 kcal(10%) 33.71 g(26%) 3.88 g(6%) 10.1 g(18%) 77. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Fiber 17.5 g of Fiber per 100g (70% RDA) Nutritional Value = 22 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.5 g(70%) 318(16%) 79(61%) 2(3%) 10(18%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g): 5.08 g(20%) 92.22 kcal(5%) 22.91 g(18%) 0.58 g(1%) 2.9 g(5%) 78. Soy flour, defatted - Fiber 17.5 g of Fiber per 100g (70% RDA) Nutritional Value = 19 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.5 g(70%) 330(17%) 38.37(30%) 1.22(2%) 47.01(84%) Typical Serving Amount : 1 cup (or 105g): 18.38 g(74%) 346.5 kcal(17%) 40.29 g(31%) 1.28 g(2%) 49.36 g(88%) Other Serving Size : 1 tbsp (or 6.6g): 1.16 g(5%) 21.78 kcal(1%) 2.53 g(2%) 0.08 g(0%) 3.1 g(6%) 79. Meat extender - Fiber 17.5 g of Fiber per 100g (70% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.5 g(70%) 313(16%) 38.32(29%) 2.97(5%) 38.11(68%) Typical Serving Amount : 1 cup (or 88g): 15.4 g(62%) 275.44 kcal(14%) 33.72 g(26%) 2.61 g(4%) 33.54 g(60%) Other Serving Size : 1 oz (or 28.35g): 4.96 g(20%) 88.74 kcal(4%) 10.86 g(8%) 0.84 g(1%) 10.8 g(19%) 80. Chickpeas (garbanzo beans, bengal gram), mature seeds, raw - Fiber 17.4 g of Fiber per 100g (70% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.4 g(70%) 364(18%) 60.65(47%) 6.04(9%) 19.3(34%) Typical Serving Amount : 1 cup (or 200g): 34.8 g(139%) 728 kcal(36%) 121.3 g(93%) 12.08 g(19%) 38.6 g(69%) Other Serving Size : 1 tbsp (or 12.5g): 2.18 g(9%) 45.5 kcal(2%) 7.58 g(6%) 0.76 g(1%) 2.41 g(4%) 81. Cereals ready-to-eat, KASHI GOLEAN CRISP Toasted Berry Crumble - Fiber 17.4 g of Fiber per 100g (70% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.4 g(70%) 361(18%) 68.7(53%) 7.2(11%) 18.1(32%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 51g): 8.87 g(35%) 184.11 kcal(9%) 35.04 g(27%) 3.67 g(6%) 9.23 g(16%) 82. Barley, hulled - Fiber 17.3 g of Fiber per 100g (69% RDA) Nutritional Value = 16 / 100    Food Category - Cereal Grains and Pasta Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.3 g(69%) 354(18%) 73.48(57%) 2.3(4%) 12.48(22%) Typical Serving Amount : 1 cup (or 184g): 31.83 g(127%) 651.36 kcal(33%) 135.2 g(104%) 4.23 g(7%) 22.96 g(41%) 83. MURRAY, SUGAR FREE, Vanilla Sugar Wafer - Fiber 17.2 g of Fiber per 100g (69% RDA) Nutritional Value = 13 / 100    Food Category - Baked Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17.2 g(69%) 458(23%) 68.5(53%) 27.6(42%) 3.2(6%) Typical Serving Amount : 4 cookies (or 28g): 4.82 g(19%) 128.24 kcal(6%) 19.18 g(15%) 7.73 g(12%) 0.9 g(2%) 84. Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus - Fiber 17 g of Fiber per 100g (68% RDA) Nutritional Value = 22 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17 g(68%) 349(17%) 47.8(37%) 9.7(15%) 33.7(60%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g): 4.93 g(20%) 101.21 kcal(5%) 13.86 g(11%) 2.81 g(4%) 9.77 g(17%) 85. Chokecherries, raw, pitted (Shoshone Bannock) - Fiber 17 g of Fiber per 100g (68% RDA) Nutritional Value = 17 / 100    Food Category - American Indian/Alaska Native Foods Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 17 g(68%) 156(8%) 33.88(26%) 0.98(2%) 2.89(5%) 86. Cereals ready-to-eat, Ralston Enriched Bran flakes - Fiber 16.9 g of Fiber per 100g (68% RDA) Nutritional Value = 22 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.9 g(68%) 310(16%) 79.77(61%) 3.36(5%) 10.21(18%) Typical Serving Amount : 1 serving (NLEA serving size = 0.75 cup) (or 29g): 4.9 g(20%) 89.9 kcal(4%) 23.13 g(18%) 0.97 g(1%) 2.96 g(5%) Other Serving Size : 1 cup (or 42g): 7.1 g(28%) 130.2 kcal(7%) 33.5 g(26%) 1.41 g(2%) 4.29 g(8%) 87. Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Fiber 16.9 g of Fiber per 100g (68% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.9 g(68%) 567(28%) 26.04(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 cup (or 128g): 21.63 g(87%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1 oz (or 28.35g): 4.79 g(19%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 88. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Fiber 16.9 g of Fiber per 100g (68% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.9 g(68%) 567(28%) 26.04(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 cup (or 128g): 21.63 g(87%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1 oz (or 28.35g): 4.79 g(19%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 89. Cereals ready-to-eat, KASHI, GOOD FRIENDS, Cinna-Raisin Crunch - Fiber 16.6 g of Fiber per 100g (66% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.6 g(66%) 317(16%) 80.3(62%) 3(5%) 7.6(14%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 50g): 8.3 g(33%) 158.5 kcal(8%) 40.15 g(31%) 1.5 g(2%) 3.8 g(7%) 90. Baking chocolate, unsweetened, squares - Fiber 16.6 g of Fiber per 100g (66% RDA) Nutritional Value = 15 / 100    Food Category - Sweets Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.6 g(66%) 501(25%) 29.84(23%) 52.31(80%) 12.9(23%) Typical Serving Amount : 1 square (or 29g): 4.81 g(19%) 145.29 kcal(7%) 8.65 g(7%) 15.17 g(23%) 3.74 g(7%) Other Serving Size : 1 cup, grated (or 132g): 21.91 g(88%) 661.32 kcal(33%) 39.39 g(30%) 69.05 g(106%) 17.03 g(30%) 91. Crackers, crispbread, rye - Fiber 16.5 g of Fiber per 100g (66% RDA) Nutritional Value = 15 / 100    Food Category - Baked Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.5 g(66%) 366(18%) 82.2(63%) 1.3(2%) 7.9(14%) Typical Serving Amount : .5 oz (or 14.2g): 2.34 g(9%) 51.97 kcal(3%) 11.67 g(9%) 0.18 g(0%) 1.12 g(2%) Other Serving Size : 1 cup, crushed (or 55g): 9.08 g(36%) 201.3 kcal(10%) 45.21 g(35%) 0.72 g(1%) 4.35 g(8%) Other Serving Size : 1 crispbread (or 10g): 1.65 g(7%) 36.6 kcal(2%) 8.22 g(6%) 0.13 g(0%) 0.79 g(1%) Other Serving Size : 1 wafer, thin (or 2g): 0.33 g(1%) 7.32 kcal(0%) 1.64 g(1%) 0.03 g(0%) 0.16 g(0%) Other Serving Size : 1 wafer (or 10g): 1.65 g(7%) 36.6 kcal(2%) 8.22 g(6%) 0.13 g(0%) 0.79 g(1%) Other Serving Size : 1 cracker, Norwegian flatbread (4-3/4 x 2-3/4 x 1/16) (or 5.8g): 0.96 g(4%) 21.23 kcal(1%) 4.77 g(4%) 0.08 g(0%) 0.46 g(1%) Other Serving Size : 1 wafer, Rye Krisp (triple cracker) (or 25g): 4.13 g(17%) 91.5 kcal(5%) 20.55 g(16%) 0.33 g(1%) 1.98 g(4%) Other Serving Size : 1 crispbread, Wasa rye (or 10g): 1.65 g(7%) 36.6 kcal(2%) 8.22 g(6%) 0.13 g(0%) 0.79 g(1%) 92. KELLOGG'S, ALL-BRAN, Multigrain Crackers - Fiber 16.4 g of Fiber per 100g (66% RDA) Nutritional Value = 14 / 100    Food Category - Baked Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.4 g(66%) 415(21%) 65.7(51%) 20(31%) 8.6(15%) Typical Serving Amount : 18 crackers (or 30g): 4.92 g(20%) 124.5 kcal(6%) 19.71 g(15%) 6 g(9%) 2.58 g(5%) 93. Mung beans, mature seeds, raw - Fiber 16.3 g of Fiber per 100g (65% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.3 g(65%) 347(17%) 62.62(48%) 1.15(2%) 23.86(43%) Typical Serving Amount : 1 cup (or 207g): 33.74 g(135%) 718.29 kcal(36%) 129.62 g(100%) 2.38 g(4%) 49.39 g(88%) Other Serving Size : 1 tbsp (or 13g): 2.12 g(8%) 45.11 kcal(2%) 8.14 g(6%) 0.15 g(0%) 3.1 g(6%) 94. KELLOGG'S, ALL-BRAN, Garlic and Herb Crackers - Fiber 16.3 g of Fiber per 100g (65% RDA) Nutritional Value = 14 / 100    Food Category - Baked Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.3 g(65%) 467(23%) 63.5(49%) 19.9(31%) 8.6(15%) Typical Serving Amount : 18 crackers (or 30g): 4.89 g(20%) 140.1 kcal(7%) 19.05 g(15%) 5.97 g(9%) 2.58 g(5%) 95. Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax - Fiber 16.2 g of Fiber per 100g (65% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16.2 g(65%) 381(19%) 67(52%) 8.3(13%) 16.6(30%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 53g): 8.59 g(34%) 201.93 kcal(10%) 35.51 g(27%) 4.4 g(7%) 8.8 g(16%) 96. Soy flour, low-fat - Fiber 16 g of Fiber per 100g (64% RDA) Nutritional Value = 18 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16 g(64%) 375(19%) 34.93(27%) 8.9(14%) 45.51(81%) Typical Serving Amount : 1 cup, stirred (or 88g): 14.08 g(56%) 330 kcal(17%) 30.74 g(24%) 7.83 g(12%) 40.05 g(72%) Other Serving Size : 1 tbsp (or 5.5g): 0.88 g(4%) 20.63 kcal(1%) 1.92 g(1%) 0.49 g(1%) 2.5 g(4%) 97. Soy flour, defatted, crude protein basis (N x 6.25) - Fiber 16 g of Fiber per 100g (64% RDA) Nutritional Value = 18 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16 g(64%) 372(19%) 30.63(24%) 8.9(14%) 49.81(89%) Typical Serving Amount : 1 cup, stirred (or 100g): 16 g(64%) 372 kcal(19%) 30.63 g(24%) 8.9 g(14%) 49.81 g(89%) 98. Cereals ready-to-eat, KASHI GOLEAN CRUNCH! - Fiber 16 g of Fiber per 100g (64% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 16 g(64%) 373(19%) 69(53%) 5.7(9%) 18.3(33%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 53g): 8.48 g(34%) 197.69 kcal(10%) 36.57 g(28%) 3.02 g(5%) 9.7 g(17%) 99. Peanut flour, defatted - Fiber 15.8 g of Fiber per 100g (63% RDA) Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.8 g(63%) 327(16%) 34.7(27%) 0.55(1%) 52.2(93%) Typical Serving Amount : 1 cup (or 60g): 9.48 g(38%) 196.2 kcal(10%) 20.82 g(16%) 0.33 g(1%) 31.32 g(56%) Other Serving Size : 1 oz (or 28.35g): 4.48 g(18%) 92.7 kcal(5%) 9.84 g(8%) 0.16 g(0%) 14.8 g(26%) 100. Peanut flour, low fat - Fiber 15.8 g of Fiber per 100g (63% RDA) Nutritional Value = 15 / 100    Food Category - Legumes and Legume Products Fiber (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 15.8 g(63%) 428(21%) 31.27(24%) 21.9(34%) 33.8(60%) Typical Serving Amount : 1 cup (or 60g): 9.48 g(38%) 256.8 kcal(13%) 18.76 g(14%) 13.14 g(20%) 20.28 g(36%) Other Serving Size : 1 oz (or 28.35g): 4.48 g(18%) 121.34 kcal(6%) 8.87 g(7%) 6.21 g(10%) 9.58 g(17%)