Apple, Pear

Medium, with skin = 5 gm

Banana, Orange

Medium = 3 gm

Avocado

1/2 piece = 5 gm

Mixed berries

1 cup = 5 gm

Green peas

1/2 cup, = 4 gm

Broccoli

1 cup, cooked = 5 gm

Beans

1 cup, cooked = 10 – 18 gm

Mixed Vegetables

1 cup = 3 gm

Potato with skin

Medium, peeled = 3 gm

Carrot

1 Medium, chopped = 3.5 gm

sweet potato

1 cup, cubes = 4 gm

Brussels Sprouts

5 pieces = 3.5 gm

Chia seeds

1 tablespoon = 5.5 gm

Whole/Multi Grain

1 slice =  3 – 5 gm

Oatmeal

1 cup cooked = 5 gm

Brown rice

1 cup, cooked = 3 gm

Low in fiber

White bread

1 slice = 0.8 gm

White rice

1 cup, cooked = 0.6 gm

Meat / Fish

0 gm

Dairy

0 gm