So I decided to do a little research on nuts and seeds to see how much fiber they might have. Here is what I came up with.
Nuts (Fiber Content)
Almonds
~Raw about 23 (1oz) = 3.3 g Fiber
Brazil Nuts
~Roasted and Raw (1oz) = 2 g Fiber
Cashews
~Raw (1oz) = 0.9 g Fiber
Coconut
~Raw (1oz) = 2.6 g Fiber~Dried / Shredded (1oz) = 1.3 g Fiber
Hazelnuts
~Raw about 21 (1oz) = 2.7 g Fiber
Macadamia
~Raw about 10 – 12 (1oz) = 2.4 g Fiber
Peanuts
~Raw (1oz) = 2.4 g Fiber
Pecans
~Raw about 20 jumbo halves (1oz) = 2.7 g Fiber
Walnuts
~Raw (1oz) = 1.9 g Fiber
Seeds (Fiber Content)
Pine Nut
~Raw (1oz) = 1.5 g Fiber
Pumpkin
~Roasted (1oz) = 1.1 g Fiber
Sunflower
~Raw (1oz) = 3 g Fiber
In my search for all things fiber I found the following at http://www.bodyandfitness.com/Information/Health/constipation.htm
In folk medicine the foods that get special recognition as laxatives include almonds, apples, avocados, chicory, dates, endive, figs, flaxseed, grapes, mango, papaya, persimmon, pineapple, prunes, rutabagas, soybeans, turnips, walnuts and watercress.
So what's the fiber count in those items? Well here you go!
Almonds
~Raw about 23 (1oz) = 3.3 g Fiber
Apples
~Raw medium (4.9oz) = 3.3 g Fiber
Avocados
~Whole (7.1oz) = 13.5 g Fiber
Chicory
~Raw chopped (1oz) = 1.2 g Fiber
Dates
~Raw (1oz) = 2.1 g Fiber
Endive
~1/2 cup chopped (0.9oz) = 0.8 g Fiber
Figs
~Raw small (1.4oz) = 1.2 g Fiber
Flaxseed
~Raw teaspoon whole (0.1oz) = 0.9 g Fiber
Grapes
~Raw (5oz) = 1.3 g Fiber
Mango
~Raw no skin no seed (7.3oz) = 3.7 g Fiber
Papaya
~Raw medium (10.7oz) = 5.5 g Fiber
Persimmons
~Raw (5.9oz) = 6 g Fiber
Pineapple
~Raw diced (5.5oz) = 2.2 g Fiber
Prunes
~Raw (1oz) = 2 g Fiber
Rutabagas
~Raw cup (4.9oz) = 3.5 g Fiber
Soybeans
~Raw (4oz) = 4.8 g Fiber
Turnips
~Raw small (2.2oz) = 1.1 g Fiber
Walnuts
~Raw (1oz) = 1.9 g Fiber
Watercress
~Cup Chopped (1.2oz) = 0.2 g Fiber
BTW... I pull all this information off www.calorieking.com in case you want to see how much fiber is in something else.
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