| Item Name | Grams/cup | Grams/Block | Cups/Block | Fiber/Block |
| Adzuki Beans-Boiled | 230 | 46 | 0.20 | 2.3 g |
| Alfalfa Sprouts | 33 | 911 | 27.61 | 25.5 g |
| Beans, Green Snap-Raw-Boiled | 125 | 188 | 1.51 | 5.8 g |
| Barley, Whole-Dry | 184 | 16 | 0.09 | 2.8 g |
| Bok Choy Cabbage-Shredded-Raw | 70 | 759 | 10.84 | 7.6 g |
| Broccoli Pieces-Frozen-Boiled | 184 | 369 | 2.00 | 10.7 g |
| Broccoli Pieces-Raw | 88 | 368 | 4.19 | 10.3 g |
| Celery-Raw-Chopped | 120 | 439 | 3.66 | 7.0 g |
| Collard Greens-Frozen-Boiled | 170 | 239 | 1.41 | 8.0 g |
| Collard Greens-Raw | 36 | 179 | 4.97 | 3.7 g |
| Green Peppers-Raw-Chopped | 100 | 186 | 1.86 | 3.0 g |
| Kale-Frozen-Boiled | 130 | 409 | 3.15 | 12.4 g |
| Kale-Raw-Chopped | 67 | 215 | 3.20 | 12.5 g |
| Lentils-Dry | 192 | 20 | 0.10 | 2.4 g |
| Mustard Greens-Frozen-Boiled | 150 | 804 | 5.36 | 16.1 g |
| Mustard Greens-Raw | 56 | 410 | 7.32 | 11.0 g |
| Oatmeal Cereal-Cooked | 234 | 105 | 0.45 | 2.3 g |
| Oats Whole Grain | 156 | 16 | 0.10 | 1.7 g |
| Oat Bran-Dry | 94 | 18 | 0.20 | 3.2 g |
| Onions-Raw-Chopped | 160 | 128 | 0.80 | 2.0 g |
| Radish Slices | 116 | 390 | 3.36 | 5.0 g |
| Romaine Lettuce-Chopped | 56 | 700 | 12.50 | 7.6 g |
| Summer Squash Slices-Boiled | 180 | 309 | 1.72 | 4.3 g |
| Summer Squash Slices-Raw | 130 | 285 | 2.20 | 3.4 g |
| Tomatoes Ripe (June - Oct) | 123 | 262 | n/a | 3.1 g |
| Tomatoes-Canned | 240 | 301 | 1.25 | 3.9 g |
| Turnip Greens-Frozen-Boiled | 164 | 1272 | 7.76 | 54.3 g |
| Turnip Greens-Raw | 55 | 270 | 4.92 | 6.5 g |
| Zucchini Squash-Boiled | 180 | 327 | 1.82 | 3.9 g |
| Zucchini Squash-Raw | 130 | 529 | 4.07 | 6.4 g |
| Apple w/Peel-Slices | 110 | 69 | 0.63 | 1.4 g |
| Applesauce-Unsweetened | 244 | 92 | 0.38 | 1.4 g |
| Blackberries | 144 | 116 | 0.80 | 5.8 g |
| Cantaloupe Cubes | 160 | 117 | 0.73 | 0.8 g |
| Grapes, Concord | 92 | 55 | 0.59 | 0.4 g |
| Raspberries Red | 123 | 133 | 1.08 | 6.3 g |
| Watermelon Pieces | 160 | 133 | 0.83 | 0.5 g |
| Butternut Squash-Baked Cubes | 205 | 117 | 0.57 | 3.3 g |
| Carrots-Raw | 72 | 130 | 1.81 | 4.2 g |
| Corn On Cob-Boiled-Medium Ear | 77 | 45 | n/a | 2.2 g |
| Corn-Frozen-Boiled | 164 | 51 | 0.31 | 1.5 g |
| Lima Beans, Fordhook-Frozen-Cooked | 170 | 73 | 0.43 | 4.8 g |
| Peas, Green-Frozen | 144 | 104 | 0.72 | 5.2 g |
| Rice, Brown-Dry | 185 | 12 | 0.07 | 0.4 g |
| Whole Grain Wheat-Dry | 192 | 15 | 0.08 | 1.9 g |
| Whole Wheat Flour | 120 | 15 | 0.13 | 1.9 g |