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, read more
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 |
Patrizia Pepe
Rochas
Mango
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!
1Wow - black beans have that much? I'm not a grains/beans person either mandie!
2I'm half cuban so black and red beans are part of my weekly diet. I'm glad to see they're actually healthy!
3i would actually love to incorporate more black beans into my diet! its one of the few beans i actually like hehe
4Great chart! Thanks for posting
5I just posed a great salsa recipe that uses a slew of black beans! Check it out and let me know what you think
6Post New Comment
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