Fiber to Calories Consumed Ratios
11-13-2011, 12:21 PM
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Fiber to Calories Consumed Ratios
Here's the newest list. Basically the way to view this listing is from the top to bottom, highest to lowest. Also since all foods are weighted the same, you can get a sense for which foods are twice as good as others, or three times better, etc., relatively speaking. For instance, spinach has about three times the fiber than corn per calorie.
In order to achieve whole numbers, all ratios have been multiplied by 100. The numbers in parentheses represent the fiber content within 200 grams, divided by its corresponding calories.
As in my last thread http://www.fitday.com/fitness/forums...ed-ratios.html feel free to ask about certain foods that you'd like to see added to the list.
All beans, legumes, nuts, fruits, and vegetables are raw.
This is a work in progress and will be continually updated.
All 200 gram servings: RATIO = (grams fiber/calories) X 100 (numbers in brackets shown rounded off)
Psyllium seed husks 38.65 [154.6/400]
Endive 18.24 [6/34]
Ole Xtreme High Fiber Tortilla Wraps 16.89 [53/316]
Beet Greens 16.82 [7/44]
Raspberries 12.5 [13/104]
Swiss Chard 10.50 [4/40]
Spinach 9.57 [4.4/46]
Brussels Sprouts 8.84 [8/86]
Lentils 8.64 [61/706]
Bamboo Shoots 8.15 [4/54]
Chinese Cabbage (Bok Choy) 7.69 [2/26]
Broccoli 7.65 [5.2/68]
Split Peas 7.48 [51/682]
Carrots 6.83 [6/82]
Red Cabbage 6.77 [4.2/62]
Tomatoes 6.67 [2.4/36]
Green Peas 6.30 [10.2/162]
Oat Bran 6.26 [30.8/492]
Strawberries 6.25 [4.0/64]
Great Value High Fiber Bar (Oats & PB) 6.00 [45/750]
Zucchini 5.24
Flax Seeds 5.11 [54.6/1068]
Kiwis 4.92 [6/122]
Apple 4.62 [5/104]
Papaya 4.62 [4/78]
Mushrooms 4.55 [2/44]
Red Kidney Beans 4.51 [30/674]
Black Beans 4.46 [30.4/682]
Blueberries 4.21 [5/114]
Avocado 4.19 [13.4/320]
Winter Squash 4.14 [3/68]
Arnold Multi-Grain Bread 4.00 [19/465]
V8 Juice, low sodium (8 oz) 4.00 [2/50]
Popcorn 3.75 [29/774]
Sweet Potato, cooked 3.67 [6.6/180]
Cress 3.44 [2/64]
Wheat Germ, KRETSCHMER 3.21 [2/47]
Sweet Corn 3.14 [5.4/172]
++++++ (ALL foods above banana are listed) ++++++
Banana 2.92 [5/178]
-------------- (only select foods listed below) -------------
Sweet Onions 2.81 [2/64]
Cantaloupe 2.65 [2/68]
Oats 2.55 [19.6/768]
Soybeans 2.24 [18.6/832]
Peaches 1.91 [3.6/188]
Dried Seaweed 1.90 [11/596]
Sunflower Seeds (hulled) 1.84 [21/1140]
Peanuts 1.50 [17/1134]
Watermelon 1.33 [.8/60]
Palm Hearts 1.30 [3/130]
Brown Rice 0.96 [7/740]
In order to achieve whole numbers, all ratios have been multiplied by 100. The numbers in parentheses represent the fiber content within 200 grams, divided by its corresponding calories.
As in my last thread http://www.fitday.com/fitness/forums...ed-ratios.html feel free to ask about certain foods that you'd like to see added to the list.
All beans, legumes, nuts, fruits, and vegetables are raw.
This is a work in progress and will be continually updated.
All 200 gram servings: RATIO = (grams fiber/calories) X 100 (numbers in brackets shown rounded off)
Psyllium seed husks 38.65 [154.6/400]
Endive 18.24 [6/34]
Ole Xtreme High Fiber Tortilla Wraps 16.89 [53/316]
Beet Greens 16.82 [7/44]
Raspberries 12.5 [13/104]
Swiss Chard 10.50 [4/40]
Spinach 9.57 [4.4/46]
Brussels Sprouts 8.84 [8/86]
Lentils 8.64 [61/706]
Bamboo Shoots 8.15 [4/54]
Chinese Cabbage (Bok Choy) 7.69 [2/26]
Broccoli 7.65 [5.2/68]
Split Peas 7.48 [51/682]
Carrots 6.83 [6/82]
Red Cabbage 6.77 [4.2/62]
Tomatoes 6.67 [2.4/36]
Green Peas 6.30 [10.2/162]
Oat Bran 6.26 [30.8/492]
Strawberries 6.25 [4.0/64]
Great Value High Fiber Bar (Oats & PB) 6.00 [45/750]
Zucchini 5.24
Flax Seeds 5.11 [54.6/1068]
Kiwis 4.92 [6/122]
Apple 4.62 [5/104]
Papaya 4.62 [4/78]
Mushrooms 4.55 [2/44]
Red Kidney Beans 4.51 [30/674]
Black Beans 4.46 [30.4/682]
Blueberries 4.21 [5/114]
Avocado 4.19 [13.4/320]
Winter Squash 4.14 [3/68]
Arnold Multi-Grain Bread 4.00 [19/465]
V8 Juice, low sodium (8 oz) 4.00 [2/50]
Popcorn 3.75 [29/774]
Sweet Potato, cooked 3.67 [6.6/180]
Cress 3.44 [2/64]
Wheat Germ, KRETSCHMER 3.21 [2/47]
Sweet Corn 3.14 [5.4/172]
++++++ (ALL foods above banana are listed) ++++++
Banana 2.92 [5/178]
-------------- (only select foods listed below) -------------
Sweet Onions 2.81 [2/64]
Cantaloupe 2.65 [2/68]
Oats 2.55 [19.6/768]
Soybeans 2.24 [18.6/832]
Peaches 1.91 [3.6/188]
Dried Seaweed 1.90 [11/596]
Sunflower Seeds (hulled) 1.84 [21/1140]
Peanuts 1.50 [17/1134]
Watermelon 1.33 [.8/60]
Palm Hearts 1.30 [3/130]
Brown Rice 0.96 [7/740]
Last edited by VitoVino; 11-14-2011 at 11:34 AM. Reason: Added new foods
