Таблица Продуктов, Богатых Клетчаткой
Полное Руководство по Продуктам с Высоким Содержанием Клетчатки
Показано 93 из 93 продуктов
| Продукт | Клетчатка (г) | Размер Порции | % Дневная Норма* |
|---|---|---|---|
| Navy beans, cooked | 19.1g | 1 cup (182g) | 68% |
| All-Bran cereal | 17g | 0.5 cup (40g) | 61% |
| Adzuki beans, cooked | 16.8g | 1 cup (179g) | 60% |
| Split peas, cooked | 16.3g | 1 cup (196g) | 58% |
| Lentils, cooked | 15.6g | 1 cup (198g) | 56% |
| Black beans, cooked | 15g | 1 cup (172g) | 54% |
| Dried figs | 14.6g | 1 cup (149g) | 52% |
| Dried pears | 14g | 1 cup (230g) | 50% |
| Lima beans, cooked | 13.2g | 1 cup (188g) | 47% |
| Whole wheat flour | 13g | 1 cup (120g) | 46% |
| Dried peaches | 13g | 1 cup (227g) | 46% |
| Chickpeas, cooked | 12.5g | 1 cup (164g) | 45% |
| Great Northern beans, cooked | 12g | 1 cup (177g) | 43% |
| Prunes | 12g | 1 cup (174g) | 43% |
| Kidney beans, cooked | 11.3g | 1 cup (177g) | 40% |
| Pomegranate | 11.3g | 1 whole (282g) | 40% |
| Pinto beans, cooked | 11.2g | 1 cup (171g) | 40% |
| Soybeans, cooked | 10.8g | 1 cup (172g) | 39% |
| Chia seeds | 10.6g | 1 oz (28g) | 38% |
| Artichoke, cooked | 10.3g | 1 medium (128g) | 37% |
| Avocado | 10g | 1 half (150g) | 36% |
| Cornmeal | 9.5g | 1 cup (138g) | 34% |
| Guava | 9g | 1 cup (230g) | 32% |
| Green peas, cooked | 8.8g | 1 cup (160g) | 31% |
| Bulgur, cooked | 8.2g | 1 cup (182g) | 29% |
| Edamame, cooked | 8g | 1 cup (155g) | 29% |
| Raspberries | 8g | 1 cup (123g) | 29% |
| Blackberries | 7.6g | 1 cup (144g) | 27% |
| Flaxseeds | 7.6g | 2 tbsp (20g) | 27% |
| Bran flakes cereal | 7g | 1 cup (53g) | 25% |
| Raisins | 6.8g | 1 cup (165g) | 24% |
| Butternut squash, cooked | 6.6g | 1 cup (205g) | 24% |
| Parsnips, cooked | 6.5g | 1 cup (156g) | 23% |
| Whole wheat pasta, cooked | 6.3g | 1 cup (140g) | 23% |
| Barley, cooked | 6g | 1 cup (157g) | 21% |
| Shredded wheat | 6g | 2 biscuits (60g) | 21% |
| Persimmon | 6g | 1 fruit (168g) | 21% |
| Brussels sprouts, cooked | 6g | 1 cup (156g) | 21% |
| Winter squash, cooked | 5.7g | 1 cup (205g) | 20% |
| Pear | 5.5g | 1 medium (178g) | 20% |
| Kiwi | 5.4g | 2 medium (178g) | 19% |
| Collard greens, cooked | 5.3g | 1 cup (190g) | 19% |
| Quinoa, cooked | 5.2g | 1 cup (185g) | 19% |
| Amaranth, cooked | 5.2g | 1 cup (246g) | 19% |
| Broccoli, cooked | 5.1g | 1 cup (156g) | 18% |
| Steel-cut oats, cooked | 5g | 1 cup (234g) | 18% |
| Turnip greens, cooked | 5g | 1 cup (164g) | 18% |
| Apple, with skin | 4.8g | 1 medium (182g) | 17% |
| Dried apricots | 4.8g | 1 cup (130g) | 17% |
| Sweet potato, cooked | 4.8g | 1 medium (128g) | 17% |
| Potato, with skin, baked | 4.8g | 1 medium (173g) | 17% |
| Carrots, cooked | 4.7g | 1 cup (156g) | 17% |
| Corn, cooked | 4.6g | 1 cup (165g) | 16% |
| Buckwheat, cooked | 4.5g | 1 cup (170g) | 16% |
| Spinach, cooked | 4.3g | 1 cup (180g) | 15% |
| Oatmeal, cooked | 4g | 1 cup (234g) | 14% |
| Rye bread | 4g | 2 slices (64g) | 14% |
| Beets, cooked | 3.8g | 1 cup (170g) | 14% |
| Okra, cooked | 3.8g | 1 cup (152g) | 14% |
| Swiss chard, cooked | 3.7g | 1 cup (175g) | 13% |
| Popcorn, air-popped | 3.6g | 3 cups (24g) | 13% |
| Blueberries | 3.6g | 1 cup (148g) | 13% |
| Asparagus, cooked | 3.6g | 1 cup (180g) | 13% |
| Red potato, with skin, baked | 3.6g | 1 medium (213g) | 13% |
| Brown rice, cooked | 3.5g | 1 cup (195g) | 13% |
| Whole wheat bread | 3.5g | 2 slices (64g) | 13% |
| Almonds | 3.5g | 1 oz (28g) | 13% |
| Cauliflower, cooked | 3.4g | 1 cup (124g) | 12% |
| Mango | 3.3g | 1 cup (165g) | 12% |
| Sesame seeds | 3.3g | 1 oz (28g) | 12% |
| Banana | 3.1g | 1 medium (118g) | 11% |
| Orange | 3.1g | 1 medium (131g) | 11% |
| Sunflower seeds | 3.1g | 1 oz (28g) | 11% |
| Wild rice, cooked | 3g | 1 cup (164g) | 11% |
| Strawberries | 3g | 1 cup (152g) | 11% |
| Pistachios | 2.9g | 1 oz (28g) | 10% |
| Grapefruit | 2.8g | 1 medium (236g) | 10% |
| Zucchini, cooked | 2.7g | 1 cup (180g) | 10% |
| Pecans | 2.7g | 1 oz (28g) | 10% |
| Hazelnuts | 2.7g | 1 oz (28g) | 10% |
| Kale, cooked | 2.6g | 1 cup (130g) | 9% |
| Papaya | 2.5g | 1 cup (140g) | 9% |
| Eggplant, cooked | 2.5g | 1 cup (82g) | 9% |
| Peanuts | 2.4g | 1 oz (28g) | 9% |
| Macadamia nuts | 2.4g | 1 oz (28g) | 9% |
| Millet, cooked | 2.3g | 1 cup (174g) | 8% |
| Pineapple | 2.3g | 1 cup (165g) | 8% |
| Brazil nuts | 2.1g | 1 oz (28g) | 8% |
| Walnuts | 1.9g | 1 oz (28g) | 7% |
| Pumpkin seeds | 1.7g | 1 oz (28g) | 6% |
| Cantaloupe | 1.6g | 1 cup (160g) | 6% |
| Hemp seeds | 1.1g | 3 tbsp (30g) | 4% |
| Cashews | 1g | 1 oz (28g) | 4% |
Ежедневные Рекомендации по Клетчатке
M
Мужчины (50 лет и младше): 38 граммов в день
W
Женщины (50 лет и младше): 25 граммов в день
P
Во время беременности: 28 граммов в день
*Дневная Норма (ДН): Основана на суточной потребности в клетчатке 28г для общего питания взрослых