TOP TEN FOODS RICH IN FIBER.

Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber, should in turn, also increase their intake for water. The current DV for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended lists of high fiber foods by nutrient density, fiber rich foods, fruits high in fiber, and grains high in fiber.
#1: Bran (Corn)
Fiber in 100g (Crude) 1 Cup (76g) 1/2 Cup (38g)
79g (316% DV) 60g (240% DV) 30g (120% DV)
Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran (99%) and Oat Bran (58%). Click to see complete nutrition facts.


#2: Cauliflower & Broccoli (Raw Cauliflower)
Fiber in 100g 1 Cup Chopped (107g) 1 Cup Cooked (124g)
2g (8% DV) 2g (8% DV) 3g (12% DV)
Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup cooked:. Click to see complete nutrition facts.


#3: Cabbage (Raw Savoy)
Fiber in 100g 1 Cup Shredded (70g) 1 Cup Cooked (145g)
3g (12% DV) 2g (9% DV) 4g (16% DV)
Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage (16%), Common Cabbage (12%) and Chinese Cabbage (8%). Click to see complete nutrition facts.


#4: Berries (Raspberries)
Fiber in 100g 1 Cup (123g) Per 10 Raspberries (19g)
7g (26% DV) 8g (32% DV) 1g (5% DV)
Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%), Gooseberries (26%), Cranberries (18%) and Strawberries (12%). Click to see complete nutrition facts.


#5: Leafy Greens (Cos or Romaine Lettuce)
Fiber in 100g 1 Cup Shredded (47g) Per 3oz Serving (85g)
2g (8% DV) 1g (4% DV) 2g (7% DV)
Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens (6%) and Spinach (3%). Click to see complete nutrition facts.


#6: Celery
Fiber in 100g 1 Cup Chopped (101g) 1 Medium Stalk (40g)
2g (6% DV) 2g (6% DV) 0.6g (2% DV)
Celery contains just 16 calories per 100g and 6 calories per medium stalk. Click to see complete nutrition facts.


#7: Squash (Baked Winter Hubbard)
Fiber in 100g 1 Cup Cubed (205g)
5g (10% DV) 10g (40% DV)
Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%), Winter, all varieties (23%), Pumpkin (11%) and Summer, all varieties (10%). Click to see complete nutrition facts.


#8: Beans (Kidney)
Fiber in 100g 1 Cup (177g) Per Tblsp (11g)
6g (26% DV) 11g (45% DV) 1g (3% DV)
Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto (62%), Black (60%) and Chickpeas (50%). Click to see complete nutrition facts.


#9: Mushrooms (Cooked White Mushrooms)
Fiber in 100g 1 Cup Pieces (156g) Per Mushroom (12g)
2g (9% DV) 3g (14% DV) 0.3g (1% DV)
Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and Portabella (11%). Click to see complete nutrition facts.


#10: Oranges (All Varieties)
Fiber in 100g 1 Cup Sections (180g) Per Fruit (131g)
2g (10% DV) 4g (17% DV) 3g (12% DV)
An average orange provides 62 calories. Click to see complete nutrition facts.

CARBOHYDRATE TO PROTEIN RATIO OF SOME COMMON EATABLES.

Grains are a staple source of calories, carbohydrates, b-vitamins, and proteins. Grains with a high protein to carbohydrate ratio are desirable for vegans, vegetarians, and athletes, and should be to you too. The general trend is that whole, unrefined grains, provide more protein for each carb. Below is a ranking of grains that provide the most protein for each gram of carbohydrate. Click here for how-to recipes to cook a variety of whole grains.
#1 Wheat Germ
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Buy from Amazon.com 1 gram protein to 2.5 grams carbs
#2 Oat Bran
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Buy from Amazon.com 1 gram protein to 3 grams carbs
#3 Rice Bran
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Buy from Amazon.com 1 gram protein to 4 grams carbs
#4 Oats
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Buy from Amazon.com 1 gram protein to 4 grams carbs
#5 Wheat Bran
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Buy from Amazon.com 1 gram protein to 4 grams carbs
#6 Japanese Soba Noodles
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Buy from Amazon.com 1 gram protein to 4 grams carbs
#7 Hard Red Spring Wheat
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Buy from Amazon.com 1 gram protein to 4.5 grams carbs
#8 Quinoa
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Buy from Amazon.com 1 gram protein to 4.5 grams carbs
#9 Amaranth
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Buy from Amazon.com 1 gram protein to 4.5 grams carbs
#10 Kamut
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#11 Rye
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#12 Spelt
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#13 Whole-Wheat Macaroni
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#14 Wild Rice
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#15 Teff
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#16 Durum Wheat
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#17 Whole-Grain Wheat Flour
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#18 Buckwheat
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Buy from Amazon.com 1 gram protein to 5 grams carbs
#19 Triticale
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Buy from Amazon.com 1 gram protein to 6 grams carbs
#20 Hard Red Winter Wheat
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INSERTLINKforHard Red Winter Wheat 1 gram protein to 6 grams carbs
#21 Semolina
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Buy from Amazon.com 1 gram protein to 6 grams carbs
#22 Barley
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Buy from Amazon.com 1 gram protein to 6 grams carbs
#23 Bulgur
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Buy from Amazon.com 1 gram protein to 6 grams carbs
#24 Couscous
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Buy from Amazon.com 1 gram protein to 6 grams carbs
#25 Japanese Somen Noodles
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Buy from Amazon.com 1 gram protein to 7 grams carbs
#26 Sorghum
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Buy from Amazon.com 1 gram protein to 7 grams carbs
#27 Millet
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Buy from Amazon.com 1 gram protein to 7 grams carbs
#28 Hard White Wheat
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Buy from Amazon.com 1 gram protein to 7 grams carbs
#29 Chinese Chow Mein Noodles
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Buy from Amazon.com 1 gram protein to 7 grams carbs
#30 Yellow Corn
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Buy from Amazon.com 1 gram protein to 8 grams carbs
#31 White Corn
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Buy from Amazon.com 1 gram protein to 8 grams carbs
#32 Brown Rice
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Buy from Amazon.com 1 gram protein to 9 grams carbs

DAILY ROUTINE FOR A FLAT BELLY.

FOODS THAT BURN FAT.

TOP VEGETABLES RICH IN PROTEINS.

Everything in life needs protein to live, and vegetables can be a great source of protein. Below is a ranking of 34 vegetables highest in protein. The servings size for comparison is 100 grams which can be anywhere from half a cup to two cups depending on the weight and water content of the vegetables. The range of protein provided is between 3 - 14 grams per 100 gram serving. For more see the articles on high protein foods, beans and legumes highest in protein, and grains with the highest protein to carbohydrate ratio.
#1 Sun-Dried Tomatoes 258 calories Protein: 14% Carb: 56% Fat: 2% Other (water): 28%
#2 Soybean Sprouts 125 calories Protein: 13% Carb: 9% Fat: 7% Other (water): 71%
#3 Winged Beans 148 calories Protein: 12% Carb: 28% Fat: 1% Other (water): 59%
#4 Lentil Sprouts 106 calories Protein: 9% Carb: 22% Fat: 0% Other (water): 69%
#5 Baby Lima Beans 132 calories Protein: 8% Carb: 25% Fat: 0% Other (water): 67%
#6 Garlic 149 calories Protein: 6% Carb: 33% Fat: 0% Other (water): 61%
#7 Dried Seaweed(Sushi Nori) 306 calories Protein: 6% Carb: 81% Fat: 0% Other (water): 13%
#8 Grape Leaves 93 calories Protein: 6% Carb: 17% Fat: 1% Other (water): 76%
#9 Green Peas 77 calories Protein: 5% Carb: 14% Fat: 0% Other (water): 81%
#10 Succotash(Corn And Limas) 115 calories Protein: 5% Carb: 24% Fat: 1% Other (water): 70%
#11 Wasabi Root 109 calories Protein: 5% Carb: 24% Fat: 0% Other (water): 71%
#12 Portabella Mushrooms 35 calories Protein: 4% Carb: 5% Fat: 0% Other (water): 91%
#13 Spinach 34 calories Protein: 4% Carb: 5% Fat: 1% Other (water): 90%
#14 Alfalfa Sprouts 23 calories Protein: 4% Carb: 2% Fat: 1% Other (water): 93%
#15 Peas And Onions 70 calories Protein: 4% Carb: 14% Fat: 0% Other (water): 82%
#16 White Mushrooms 44 calories Protein: 4% Carb: 6% Fat: 0% Other (water): 90%
#17 Broccoli Raab 33 calories Protein: 4% Carb: 3% Fat: 0% Other (water): 93%
#18 Straw Mushrooms 32 calories Protein: 4% Carb: 5% Fat: 0% Other (water): 91%
#19 Brussels Sprouts 41 calories Protein: 4% Carb: 8% Fat: 0% Other (water): 88%
#20 Balsam-Pear (Bitter Gourd) 34 calories Protein: 4% Carb: 7% Fat: 0% Other (water): 89%
#21 Podded Peas 52 calories Protein: 4% Carb: 9% Fat: 0% Other (water): 87%
#22 Shiitake Mushrooms 48 calories Protein: 3% Carb: 8% Fat: 0% Other (water): 89%
#23 Peas And Carrots 53 calories Protein: 3% Carb: 11% Fat: 0% Other (water): 86%
#24 Turnip Greens 29 calories Protein: 3% Carb: 5% Fat: 0% Other (water): 92%
#25 Sweet Corn 108 calories Protein: 3% Carb: 25% Fat: 1% Other (water): 71%
#26 Oyster Mushrooms 43 calories Protein: 3% Carb: 6% Fat: 0% Other (water): 91%
#27 Kale 50 calories Protein: 3% Carb: 10% Fat: 0% Other (water): 87%
#28 Artichokes (Globe Or French) 47 calories Protein: 3% Carb: 11% Fat: 0% Other (water): 86%
#29 Chives 30 calories Protein: 3% Carb: 4% Fat: 1% Other (water): 92%
#30 Asparagus 24 calories Protein: 3% Carb: 4% Fat: 0% Other (water): 93%
#31 Broccoli 28 calories Protein: 3% Carb: 5% Fat: 0% Other (water): 92%
#32 Cauliflower 32 calories Protein: 3% Carb: 6% Fat: 0% Other (water): 91%
#33 Collards 36 calories Protein: 3% Carb: 7% Fat: 0% Other (water): 90%
#34 Parsley 36 calories Protein: 3% Carb: 6% Fat: 1% Other (water): 90%

TOP TEN FRUITS RICH IN NUTRIENTS.

Fruits can be a good source of protein, though they tend to provide less than vegetables, beans, and legumes. When looking for protein, dried fruits and berries are best. Here is a list of fruits highest in protein per 100 gram serving, or 1/2 to 1 cup of fruit. For more high protein fruits use the nutrient ranking tool.


#1 Dried Apricots 320 calories Protein: 5% Carb: 83% Fat: 0% Other (water): 12%
#2 Dried Zante Currants 283 calories Protein: 4% Carb: 74% Fat: 0% Other (water): 22%
#3 Prunes 339 calories Protein: 4% Carb: 89% Fat: 1% Other (water): 6%
#4 Raisins 302 calories Protein: 3% Carb: 80% Fat: 0% Other (water): 17%
#5 Dried Figs 249 calories Protein: 3% Carb: 64% Fat: 1% Other (water): 32%
#6 Guavas 68 calories Protein: 3% Carb: 14% Fat: 1% Other (water): 82%
#7 Dates 282 calories Protein: 2% Carb: 75% Fat: 0% Other (water): 23%
#8 Avocado 120 calories Protein: 2% Carb: 8% Fat: 9% Other (water): 81%
#9 Passion-Fruit (Granadilla) 97 calories Protein: 2% Carb: 23% Fat: 1% Other (water): 74%
#10 Sugar-Apples (Sweetsop) 94 calories Protein: 2% Carb: 24% Fat: 0% Other (water): 74%
#11 Groundcherries (Cape-Gooseberries Or Poha) 53 calories Protein: 2% Carb: 11% Fat: 0% Other (water): 87%
#12 Kumquats 71 calories Protein: 2% Carb: 16% Fat: 0% Other (water): 82%
#13 Custard-Apple (Bullocks-Heart) 101 calories Protein: 2% Carb: 25% Fat: 0% Other (water): 73%
#14 Cherimoya 74 calories Protein: 2% Carb: 18% Fat: 0% Other (water): 80%
#15 Rose Hips 162 calories Protein: 2% Carb: 38% Fat: 0% Other (water): 60%
#18 Loganberries 55 calories Protein: 2% Carb: 13% Fat: 0% Other (water): 85%
#19 Jackfruit 94 calories Protein: 1% Carb: 24% Fat: 0% Other (water): 75%
#20 Durian 147 calories Protein: 1% Carb: 27% Fat: 5% Other (water): 67%
#21 Mulberries 43 calories Protein: 1% Carb: 10% Fat: 0% Other (water): 89%
#22 Black Currants 63 calories Protein: 1% Carb: 15% Fat: 0% Other (water): 84%
#23 Red Currants 56 calories Protein: 1% Carb: 14% Fat: 0% Other (water): 85%
#24 Blackberries 43 calories Protein: 1% Carb: 10% Fat: 0% Other (water): 89%