Daily goal 30g or more
reset all
split peas 1 cup 16g
lentils 1 cup 15.5g
black beans 1 cup 15 g
kidney beans 1 cup 13.1g
butter beans 1 cup 13g
chickpeas 1 cup 12.5g
green peas 1 cup 9g
oats, cooked 1 cup 4g
quinoa, cooked 1 cup 5g
rice, brown 1 cup 3.5g
rice, white 1 cup 0.6g
buckwheat 1 cup 4.5g
pasta, whole wheat 1 cup 6.3g
pasta, white 1 cup 2.4g
popcorn, air-popped 2 cups 1.7g
bread, whole wheat 1 slice 2g
bread, rye 1 slice 2g
hazelnuts 1/4 cup 1.1g
almonds, 10, 1.7g
pistachios, 20, 1.5g
walnuts, 7, 1.9g
peanuts, 10, 1g
cashews, 20, 0.5g
chia seeds 1tbsp 5g
flaxseeds 1tbsp 1g
sunflower seeds 1/4 cup 1g
mushrooms 1 cup 1g
dark chocolate 70% 1/2 bar 5.5g
butternut squash 1 cup 7g
kale 2 cups 5.2g
broccoli 1 cup 5g
artichoke 1 cup 5g
beetroot 1 cup 3.8g
corn, cooked 1 cup 3.5g
green beans 1 cup 3.4g
eggplant 1 cup 2.5g
cabbage 1 cup 2.2g
avocado, half 2.1g
cauliflower 1 cup 2g
brussels sprouts 1/2 cup 2g
sweet potato 1 cup 3.6g
potatoes, white 1 cup 1.8g
turnips 1/2 cup 1.7g
celery 1 cup 1.6g
spinach, raw 2 cups 1.4g
tomato, medium 1.5g
carrot, medium 1.5g
zucchini 1 cup 1.2g
lettuce 2 cups 1g
pear, medium 6g
mango, medium 5g
guava, medium 9g
apple, medium 4.5g
banana, medium 3g
orange, medium 2.3g
kiwifruit, medium 2.5g
nectarine, medium 1.4g
apricots, three 1.4g
prunes 1/2 cup 6g
persimmon, medium 6g
pomegranate 1/2 cup 3.5g
figs 1/4 cup 1.9g
blackberries 1/2 cup 3.5g
rasberries 1/2 cup 4g
strawberries 1/2 cup 1.5g