Free tool
Add the foods you eat in a day to see your fiber total in grams. Then compare it with the 28 g Daily Value, or a goal for your age and sex, and see which foods give you the most.
Pick a food to see its fiber. It is added only if you choose Add to my day.
Today: 0 g
0% of 28 g
Estimated daily total
Add foods above.
Tap one to choose an amount and add it to your day.
More fiber, same amount
Choices from the same food group in our library. Package labels are the best way to compare brands.
| Food | Meal | Amount | Fiber | Calculation | Source |
|---|
Food A
Food B
Fiber is the part of plant foods that your body does not break down. It supports regular digestion and helps you feel full after a meal. Your total shows how one day of eating compares with a daily goal.
You have plenty of company. The Dietary Guidelines for Americans, 2020 to 2025, reported that more than 90% of women and 97% of men ate less fiber than recommended.
Your foods for this day add up to the goal you chose. Check a few different days, such as a workday and a weekend day. One day does not show your usual pattern.
Add fiber step by step over a few weeks and drink plenty of fluids. A big jump in a short time can cause gas, bloating or cramps.
| Who | Grams a day |
|---|---|
| Daily Value on U.S. food labels | 28 g |
| Women 19 to 50 | 25 g |
| Women 51 and older | 21 g |
| Men 19 to 50 | 38 g |
| Men 51 and older | 30 g |
| Pregnant | 28 g |
| Breastfeeding | 29 g |
The Daily Value comes from the FDA. The goals by age and sex are the Adequate Intakes from the National Academies. Your health care professional may set a different goal for you.
| Food and amount | Fiber |
|---|---|
| Lentils, cooked1 cup (198 g) | 15.6 g |
| Chia seeds1 oz (28.4 g) | 9.8 g |
| Raspberries1 cup (123 g) | 8.0 g |
| Black beans, cooked1/2 cup (86 g) | 7.5 g |
| Broccoli, cooked1 cup (156 g) | 5.1 g |
| Apple, with skin1 medium apple (182 g) | 4.4 g |
| Oatmeal, cooked1 cup (234 g) | 4.0 g |
| Whole wheat bread2 slices (64 g) | 3.8 g |
| White rice, cooked1 cup (158 g) | 0.6 g |
Amounts come from the same USDA data the calculator uses.
The Daily Value on U.S. food labels is 28 g a day. The National Academies set goals by age and sex. Women 19 to 50: 25 g. Women 51 and older: 21 g. Men 19 to 50: 38 g. Men 51 and older: 30 g. Your health care professional may give you a different goal.
It takes the fiber in each food from USDA data and multiplies it by the amount you ate. Then it adds up your day. For a packaged food, you can type in the fiber from the Nutrition Facts label.
On a U.S. food label, 20% of the Daily Value or more per serving is high. For fiber, that is about 5.6 g. A serving with 5% or less, about 1.4 g, is low.
Beans, lentils, whole grains, nuts, seeds, fruits and vegetables lead the list. In our food library, 1 cup of cooked lentils has 15.6 g and 1 ounce of chia seeds has 9.8 g.
Soluble fiber takes up water and turns into a gel during digestion. Insoluble fiber does not dissolve in water and adds bulk. Most plant foods have some of both. Food labels and this calculator count them together as dietary fiber.
Yes, if its Supplement Facts panel lists dietary fiber. Choose Enter fiber from a label and type the grams per serving.
No. Your foods stay in your browser and are not sent to us. They are saved on this device only if you turn on Remember my foods.
Foods from our library: fiber (g) = fiber in g per 100 g × amount eaten in grams ÷ 100.
A package label: fiber (g) = dietary fiber per serving × number of servings eaten.
Toppings: counted separately, and only when they are not already part of the food you chose.
Example: cooked lentils have 7.9 g of fiber per 100 g. A 1 cup serving (198 g) has 7.9 × 198 ÷ 100 = 15.6 g, about 56% of a 28 g goal.
Food values come from the USDA National Nutrient Database for Standard Reference, Release 28 (SR28). Each result lists the USDA record number, so you can check it.
Food library version 2026.11-f1.
Cereals, soups, crackers, tortillas, muffins and other packaged foods are marked “≈ Estimate” because brands and recipes vary. When you have the package, entering the label is the most accurate choice.
The Daily Value for dietary fiber on U.S. Nutrition Facts labels is 28 g a day, based on a 2,000 calorie diet. The goals by age and sex are the Adequate Intakes from the National Academies’ Dietary Reference Intakes. The Dietary Guidelines for Americans, 2025 to 2030, advise choosing fiber-rich whole grains but do not set a daily gram amount.
For a single food, FDA label guidance treats 5% of the Daily Value or less of fiber per serving as low and 20% or more as high. It does not assess your whole diet.
If you are adding fiber, add it gradually over a few weeks and drink plenty of fluids.
Your foods stay in this browser and are not sent to us. They are saved on this device only if you turn on Remember my foods.
This calculator gives estimates for education. It does not diagnose, treat or prevent any condition, and it is not medical advice. The goals shown are for adults. Food values are averages, and the foods you eat may differ. If you have a health condition or take medicine, ask your health care professional what fiber goal is right for you. Read our full medical disclaimer.
