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Jadual ini diguna pakai dengan keperluan harian rata-rata untuk serat ialah 30 g. Lajur “Peratus keperluan harian” menunjukkan berapa peratus 100 gram produk yang memenuhi keperluan harian manusia untuk serat.
MAKANAN TINGGI DI SERAT:
Nama produk | Kandungan serat dalam 100g | Peratusan keperluan harian |
Dedak gandum | 43.6 g | 145% |
Cendawan putih, dikeringkan | 26.2 g | 87% |
Buah ara dikeringkan | 18.2 g | 61% |
Aprikot kering | 18 g | 60% |
Aprikot | 17.6 g | 59% |
Rai (bijirin) | 16.4 g | 55% |
Oat bran | 15.4 g | 51% |
Persik kering | 14.9 g | 50% |
Epal dikeringkan | 14.9 g | 50% |
Barli (bijirin) | 14.5 g | 48% |
Soba (bijirin) | 14 g | 47% |
Kacang soya | 13.5 g | 45% |
Tepung gandum gandum | 13.3 g | 44% |
Soba (kisar) | 12.5 g | 42% |
Rai tepung | 12.4 g | 41% |
Kacang (bijirin) | 12.4 g | 41% |
Oat (bijirin) | 12 g | 40% |
Lentil (bijirin) | 11.5 g | 38% |
Buckwheat (tanpa tanah) | 11.3 g | 38% |
Gandum (bijirin, keras) | 11.3 g | 38% |
Mash | 11.1 g | 37% |
Biji rai tepung | 10.8 g | 36% |
Gandum (bijirin, pelbagai lembut) | 10.8 g | 36% |
Briar | 10.8 g | 36% |
Kacang polong | 10.7 g | 36% |
Pistachios | 10.6 g | 35% |
Tepung buckwheat | 10 g | 33% |
Kacang kuda | 9.9 g | 33% |
Nasi (bijirin) | 9.7 g | 32% |
Kismis | 9.6 g | 32% |
Wallpaper Tepung | 9.3 g | 31% |
Prunes | 9 g | 30% |
Kacang tanah | 8.1 g | 27% |
Gandum barli | 8.1 g | 27% |
Cermin mata | 8 g | 27% |
Barley mutiara | 7.8 g | 26% |
coklat | 7.4 g | 25% |
Horseradish (akar) | 7.3 g | 24% |
Cendawan Chanterelle | 7 g | 23% |
Badam | 7 g | 23% |
Lihat senarai produk lengkap
Alpukat | 6.7 g | 22% |
Tepung gandum kelas 2 | 6.7 g | 22% |
feijoa | 6.4 g | 21% |
Cloudberry | 6.3 g | 21% |
Walnut | 6.1 g | 20% |
Cendawan aspen cendawan | 6 g | 20% |
Pear dikeringkan | 6 g | 20% |
tarikh | 6 g | 20% |
hazelnuts | 6 g | 20% |
Serpihan oat "Hercules" | 6 g | 20% |
Sesame | 5.6 g | 19% |
Kacang hijau (segar) | 5.5 g | 18% |
Cendawan Russula | 5.5 g | 18% |
Rowan merah | 5.4 g | 18% |
Cendawan cendawan | 5.1 g | 17% |
Boletus cendawan | 5.1 g | 17% |
Makaroni dari tepung 1 gred | 5.1 g | 17% |
Biji bunga matahari (biji bunga matahari) | 5 g | 17% |
Tepung gandum 1 gred | 4.9 g | 16% |
Sayuran jagung | 4.8 g | 16% |
Tepung oat (oatmeal) | 4.8 g | 16% |
Kismis hitam | 4.8 g | 16% |
Gula-gula | 4.6 g | 15% |
Alur gandum | 4.6 g | 15% |
Tepung Gandum | 4.5 g | 15% |
Parsnip (akar) | 4.5 g | 15% |
Artichoke Yerusalem | 4.5 g | 15% |
Tepung jagung | 4.4 g | 15% |
Tauge | 4.2 g | 14% |
aronia | 4.1 g | 14% |
Durian | 3.8 g | 13% |
Kiwi | 3.8 g | 13% |
kacang pain | 3.7 g | 12% |
Pasta dari tepung V / s | 3.7 g | 12% |
Raspberry | 3.7 g | 12% |
quince | 3.6 g | 12% |
Semolina | 3.6 g | 12% |
Millet lambung kerang (digilap) | 3.6 g | 12% |
Daun Dandelion (hijau) | 3.5 g | 12% |
Tepung | 3.5 g | 12% |
Gooseberry | 3.4 g | 11% |
Kismis putih | 3.4 g | 11% |
Currants merah | 3.4 g | 11% |
Kacang (kekacang) | 3.4 g | 11% |
Cranberry | 3.3 g | 11% |
Cendawan putih | 3.2 g | 11% |
Parsley (akar) | 3.2 g | 11% |
Rhubarb (hijau) | 3.2 g | 11% |
Saderi (akar) | 3.1 g | 10% |
blueberry | 3.1 g | 10% |
Beras | 3 g | 10% |
Bawang | 3 g | 10% |
BlackBerry | 2.9 g | 10% |
Cendawan Morel | 2.8 g | 9% |
Pear | 2.8 g | 9% |
Cilantro (hijau) | 2.8 g | 9% |
Dill (hijau) | 2.8 g | 9% |
Jagung manis | 2.7 g | 9% |
Cendawan | 2.6 g | 9% |
Brokoli | 2.6 g | 9% |
Terung | 2.5 g | 8% |
Cranberries | 2.5 g | 8% |
blueberry | 2.5 g | 8% |
Cendawan Shiitake | 2.5 g | 8% |
Buah segar | 2.5 g | 8% |
Beets | 2.5 g | 8% |
Lobak | 2.4 g | 8% |
Cendawan tiram | 2.3 g | 8% |
Tepung beras | 2.3 g | 8% |
Kue gula | 2.3 g | 8% |
Orange | 2.2 g | 7% |
Rutabaga | 2.2 g | 7% |
Halia cendawan | 2.2 g | 7% |
strawberi | 2.2 g | 7% |
Leek | 2.2 g | 7% |
Aprikot | 2.1 g | 7% |
Buku | 2.1 g | 7% |
Kembang kol | 2.1 g | 7% |
Pic | 2.1 g | 7% |
Pasli (hijau) | 2.1 g | 7% |
Lobak hitam | 2.1 g | 7% |
Akar halia) | 2 g | 7% |
Kubis | 2 g | 7% |
cashews | 2 g | 7% |
Lemon | 2 g | 7% |
Laut buckthorn | 2 g | 7% |
Labu | 2 g | 7% |
Halva bunga matahari | 2 g | 7% |
Kandungan serat dalam bijirin, produk bijirin dan kekacang:
Nama produk | Kandungan serat dalam 100g | Peratusan keperluan harian |
Kacang polong | 10.7 g | 36% |
Kacang hijau (segar) | 5.5 g | 18% |
Soba (bijirin) | 14 g | 47% |
Soba (kisar) | 12.5 g | 42% |
Buckwheat (tanpa tanah) | 11.3 g | 38% |
Sayuran jagung | 4.8 g | 16% |
Semolina | 3.6 g | 12% |
Cermin mata | 8 g | 27% |
Barley mutiara | 7.8 g | 26% |
Alur gandum | 4.6 g | 15% |
Millet lambung kerang (digilap) | 3.6 g | 12% |
Beras | 3 g | 10% |
Gandum barli | 8.1 g | 27% |
Jagung manis | 2.7 g | 9% |
Makaroni dari tepung 1 gred | 5.1 g | 17% |
Pasta dari tepung V / s | 3.7 g | 12% |
Mash | 11.1 g | 37% |
Tepung buckwheat | 10 g | 33% |
Tepung jagung | 4.4 g | 15% |
Tepung Gandum | 4.5 g | 15% |
Tepung oat (oatmeal) | 4.8 g | 16% |
Tepung gandum 1 gred | 4.9 g | 16% |
Tepung gandum kelas 2 | 6.7 g | 22% |
Tepung | 3.5 g | 12% |
Wallpaper Tepung | 9.3 g | 31% |
Rai tepung | 12.4 g | 41% |
Tepung gandum gandum | 13.3 g | 44% |
Biji rai tepung | 10.8 g | 36% |
Tepung beras | 2.3 g | 8% |
Kacang kuda | 9.9 g | 33% |
Oat (bijirin) | 12 g | 40% |
Oat bran | 15.4 g | 51% |
Dedak gandum | 43.6 g | 145% |
Gandum (bijirin, pelbagai lembut) | 10.8 g | 36% |
Gandum (bijirin, keras) | 11.3 g | 38% |
Nasi (bijirin) | 9.7 g | 32% |
Rai (bijirin) | 16.4 g | 55% |
Kacang soya | 13.5 g | 45% |
Kacang (bijirin) | 12.4 g | 41% |
Kacang (kekacang) | 3.4 g | 11% |
Serpihan oat "Hercules" | 6 g | 20% |
Lentil (bijirin) | 11.5 g | 38% |
Barli (bijirin) | 14.5 g | 48% |
Kandungan serat dalam kacang dan biji:
Nama produk | Kandungan serat dalam 100g | Peratusan keperluan harian |
Kacang tanah | 8.1 g | 27% |
Walnut | 6.1 g | 20% |
kacang pain | 3.7 g | 12% |
cashews | 2 g | 7% |
Sesame | 5.6 g | 19% |
Badam | 7 g | 23% |
Biji bunga matahari (biji bunga matahari) | 5 g | 17% |
Pistachios | 10.6 g | 35% |
hazelnuts | 6 g | 20% |
Serat dalam buah-buahan, buah-buahan kering dan buah beri:
Nama produk | Kandungan serat dalam 100g | Peratusan keperluan harian |
Aprikot | 2.1 g | 7% |
Alpukat | 6.7 g | 22% |
quince | 3.6 g | 12% |
Plum | 1.8 g | 6% |
Nenas | 1.2 g | 4% |
Orange | 2.2 g | 7% |
Tembikai | 0.4 g | 1% |
Banana | 1.7 g | 6% |
Cranberries | 2.5 g | 8% |
anggur | 1.6 g | 5% |
Cherry | 1.8 g | 6% |
blueberry | 2.5 g | 8% |
Garnet | 0.9 g | 3% |
Grapefruit | 1.8 g | 6% |
Pear | 2.8 g | 9% |
Pear dikeringkan | 6 g | 20% |
Durian | 3.8 g | 13% |
Melon | 0.9 g | 3% |
BlackBerry | 2.9 g | 10% |
strawberi | 2.2 g | 7% |
Kismis | 9.6 g | 32% |
Buah segar | 2.5 g | 8% |
Buah ara dikeringkan | 18.2 g | 61% |
Kiwi | 3.8 g | 13% |
Cranberry | 3.3 g | 11% |
Gooseberry | 3.4 g | 11% |
Aprikot kering | 18 g | 60% |
Lemon | 2 g | 7% |
Raspberry | 3.7 g | 12% |
Mango | 1.6 g | 5% |
Mandarin | 1.9 g | 6% |
Cloudberry | 6.3 g | 21% |
Nectarine | 1.7 g | 6% |
Laut buckthorn | 2 g | 7% |
Betik | 1.7 g | 6% |
Pic | 2.1 g | 7% |
Persik kering | 14.9 g | 50% |
Grapefruit | 1 g | 3% |
Rowan merah | 5.4 g | 18% |
aronia | 4.1 g | 14% |
Mengalirkan | 1.5 g | 5% |
Kismis putih | 3.4 g | 11% |
Currants merah | 3.4 g | 11% |
Kismis hitam | 4.8 g | 16% |
Aprikot | 17.6 g | 59% |
feijoa | 6.4 g | 21% |
tarikh | 6 g | 20% |
kesemak | 1.6 g | 5% |
Cherry | 1.1 g | 4% |
blueberry | 3.1 g | 10% |
Prunes | 9 g | 30% |
Briar | 10.8 g | 36% |
Apples | 1.8 g | 6% |
Epal dikeringkan | 14.9 g | 50% |
Kandungan serat sayur-sayuran dan herba:
Nama produk | Kandungan serat dalam 100g | Peratusan keperluan harian |
Selasih (hijau) | 1.6 g | 5% |
Terung | 2.5 g | 8% |
Rutabaga | 2.2 g | 7% |
Akar halia) | 2 g | 7% |
Zucchini | 1 g | 3% |
Kubis | 2 g | 7% |
Brokoli | 2.6 g | 9% |
Tauge | 4.2 g | 14% |
kohlrabi | 1.7 g | 6% |
Kubis, merah, | 1.9 g | 6% |
Kubis | 1.2 g | 4% |
Kubis Savoy | 0.5 g | 2% |
Kembang kol | 2.1 g | 7% |
Kentang | 1.4 g | 5% |
Cilantro (hijau) | 2.8 g | 9% |
Selim (hijau) | 1.1 g | 4% |
Daun Dandelion (hijau) | 3.5 g | 12% |
Bawang hijau (pena) | 1.2 g | 4% |
Leek | 2.2 g | 7% |
Bawang | 3 g | 10% |
Lobak | 2.4 g | 8% |
Rumpai Laut | 0.6 g | 2% |
Timun | 1 g | 3% |
Parsnip (akar) | 4.5 g | 15% |
Lada manis (Bulgaria) | 1.9 g | 6% |
Pasli (hijau) | 2.1 g | 7% |
Parsley (akar) | 3.2 g | 11% |
Tomato (tomato) | 1.4 g | 5% |
Rhubarb (hijau) | 3.2 g | 11% |
Radishes | 1.6 g | 5% |
Lobak hitam | 2.1 g | 7% |
Turnips | 1.9 g | 6% |
Selada (hijau) | 1.2 g | 4% |
Beets | 2.5 g | 8% |
Saderi (hijau) | 1.8 g | 6% |
Saderi (akar) | 3.1 g | 10% |
Asparagus (hijau) | 1.5 g | 5% |
Artichoke Yerusalem | 4.5 g | 15% |
Labu | 2 g | 7% |
Dill (hijau) | 2.8 g | 9% |
Horseradish (akar) | 7.3 g | 24% |
Bawang putih | 1.5 g | 5% |
Bayam (hijau) | 1.3 g | 4% |
Sorrel (hijau) | 1.2 g | 4% |