From: altar@beaufort.sfu.ca (Ted Wayn Altar)
Subject: Fibre: Content in Some Common Foods
Organization: Simon Fraser University, Burnaby, B.C., Canada
Date: Mon, 11 Jan 1993 08:45:24 GMT



XI.  DIETARY FIBRE OF SOME COMMON FOODS

Because definitional problems there are different ways to measure
fibre depending own what is being tested.  Earlier tables only
measure for crude fibre (cellulose & lignin) and did not measure
for the "noncellulosic polysaccharides like pectin,
hemicellulose, and other polysaccharides (e.g., gums, mucilages
and algal polysaccharides).  The figures for total dietary fibre
in the following table may be larger than some other tables you
may have, but that may be due simply the following table being
more inclusive in what is being measured as "fibre".)


                    Dietary Fiber Content of Some Common Foods
                    =========================================

                        Total   Cellulose  Noncellulose   Lignin
                       dietary               poly-
                        fiber                saccharides
                       (g/100g)  (g/100g)   (g/100g)    (g/100g)


bread
 white                   2.72       .71        2.01       trace
 whole meal              8.5       1.31        5.95        1.24

Vegetables
 broccoli                4.10       .85        2.92         .03
 beans, baked            7.27      1.41        5.67         .19
 cabbage (boiled)        2.83       .69        1.76         .38
 corn (canned)           5.68       .64        4.97         .08
 lettuce                 1.53      1.06         .47        trace
 onions (raw)            2.10       .55        1.55        trace
 peas (raw, frozen)      7.75      2.09        5.48         .18
 carrots (boiled)        3.70      1.48        2.22        trace
 tomato (fresh)          1.40       .45         .65         .30

Fruits
 apple (flesh)           1.42       .48         .94         .01
 apples (peels           3.71      1.01        2.21         .49
 banana                  1.75       .37        1.12         .26
 peach (flesh & skin)    2.28       .2         1.46         .62
 pear (flesh)            2.44       .67        1.32         .45
 pear (peels)            8.59      2.18        3.72        2.67
 strawberries            2.12       .33         .98         .81

Preserves
 strawberry jam         1.12       .11          .85         .15

Peanuts               9.30        1.69         6.40        1.21
 peanut butter         7.55       1.91         5.64       trace
    (adapted from Southgate et al., A guide to calculating
    intakes of dietary fiber.  J. HUM. NUTR., 1976, 30:303-13)




To put things in more practical terms, consider again the above
foods but this time in terms of the kinds of actual servings
on is more likely to consume at any one meal.


                    Dietary Fiber Content of Some Common Foods
                    =========================================

                       Serving           Serving   Total dietary
                        size             weight     fiber/serving
                                          (g)          (g)

bread
 white                1 slice              23            .63
 whole meal           1 slice              23           1.96

Vegetables
 broccoli             1/2 cup              73           2.99
 beans, baked         1/3 cup              85           6.18
 cabbage (boiled)     1/2 cup              73           2.07
 corn (canned)        1/2 cup              83           4.72
 lettuce              1/2 cup              55            .84
 onions (raw)         9/4" onion          100           2.10
 peas (raw, frozen)   1/2 cup              73           5.66
 carrots (boiled)     1/2 cup              75           2.78
 tomato (fresh)       small tomato        100           1.40

Fruits
 apple (flesh)        1 medium apple      141           2.00
 apples (peels        1 medium apple       11            .41
 banana               6" banana           100           1.75
 peach (flesh & skin) 1 medium peach      100           2.28
 pear (flesh)         1/2 medium pear      87           1.12
 pear (peels)         1/2 medium pear     11            .95
 strawberries        10 large berries     100           2.12

Preserves
 strawberry jam       1 Tbsp               20            .22

Peanuts               1 Tbsp                9            .84
 peanut butter        1 Tbsp               15           1.13
    (adapted from Southgate et al., A guide to calculating
    intakes of dietary fiber.  J. HUM. NUTR., 1976, 30:303-13)


								Cheers,
									ted
Newsgroups: rec.food.veg