Recommendations for Fiber (g/day)

Life Stage Age Men (AI)Men (UL)Women (AI) Women (UL)
Infants 0-6 months*-*-
Infants 6-12 months *-*-
Children 1-3 years 19-19-
Children4-8 years 25-25-
Children 9-13 years 31-26-
Adolescents 14-18 years 38-26-
Adults 19-50 years 38-25-
Adults 51-70 years 38-25-
Adults > 70 years 38-25-
Pregnancy 14-18 years--28-
Pregnancy 19-50 years--28-
Breast-feeding 14-18 years--29-
Breast-feeding 19-50 years--29-
For Table Legend & Data Sources Information click here.

Best food sources of Fiber

FoodServing Amount of Fiber (g)% of RDA
for men
Rating % of RDA
for women
Rating
Chia seeds1 oz (28g)10.635.3Excellent42.4Excellent
Navy beans, cooked1/2 cup (91g)9.631.8Excellent38.2Excellent
Lentils, cooked1/2 cup (99g)7.826Excellent31.2Excellent
Pinto beans, cooked1/2 cup (85,5g)7.725.7Excellent30.8Excellent
Passionfruit4 medium (72g)7.625.3Excellent30.4Excellent
Flaxseed1 oz (28g)7.625.3Excellent30.4Excellent
Black beans, cooked1/2 cup (86g)7.525Excellent30Excellent
Adzuki beans, cooked1/2 cup (100g)7.324.3Excellent29.2Excellent
Artichokes, cooked1/2 cup (84g)7.224Excellent28.8Excellent
Avocadosmall (100g)6.722.3Excellent26.8Excellent
Lima beans, cooked1/2 cup (94g)6.622Excellent26.4Excellent
Kidney beans, cooked1/2 cup (88,5g)6.621.8Excellent26.2Excellent
Chickpeas, cooked1/2 cup (82g)6.320.8Excellent25Excellent
Pearmedium (178g)620Excellent24Excellent
Poppy seeds1 oz (28g)5.518.3Good22Excellent
Soybeans, cooked1/2 cup (86g)5.217.2Good20.6Excellent
Coconut meat2 oz (56g)516.7Good20Excellent
Turnip greens1 cup (144g)516.7Good20Excellent
Green peas, cooked1/2 cup (80g)4.414.7Good17.6Good
Bulgur, cooked1/2 cup (91g)4.113.7Good16.4Good
Raspberries1/2 cup (61,5g)413.3Good16Good
Blackberries1/2 cup (72g)3.812.7Good15.3Good
Spelt, cooked1/2 cup (97g)3.812.7Good15.2Good
Pomegranate arils1/2 cup (87g)3.511.7Good14Good
Boysenberries1/2 cup (66g)3.511.7Good14Good
Almonds1 oz (28g)3.411.2Good13.4Good
Sesame seeds1 oz (28g)3.311Good13.2Good
Bananamedium (118g)310-12Good
Barley, cooked1/2 cup (78,5g)310-12Good
Lemon1 oz (28g)310-12Good
Applemedium (120g)2.99.7-11.6Good
Pistachios1 oz (28g)2.99.7-11.6Good
Blackcurrants1/2 cup (56g)2.89.3-11.2Good
Parsnip, cooked1/2 cup (78g)2.89.3-11.2Good
Hazelnuts1 oz (28g)2.79.1-10.9Good
Pecans1 oz (28g)2.79-10.8Good
Collards, cooked1/2 cup (95g)2.78.8-10.6Good
Blood orangemedium (121g)2.68.8-10.5Good
Orangemedium (121g)2.68.8-10.5Good
Amaranth, cooked1/2 cup (123g)2.68.7-10.4Good
Broccoli florets, cooked1/2 cup (78g)2.68.7-10.4Good
Coconut water1 cup (240g)2.68.7-10.4Good
Kiwifruit skin on1 medium (76g)2.68.7-10.4Good
Quinoa, cooked1/2 cup (92,5g)2.68.7-10.4Good
Sweet potato, cooked1/2 cup (100g)2.58.3-10-
Macadamia1 oz (28g)2.48-9.6-
Sunflower seeds1 oz (28g)2.48-9.6-
Cranberries1/2 cup (50g)2.37.7-9.2-
Buckwheat, cooked1/2 cup (84g)2.37.5-9-
Peachmedium (150g)2.27.3-8.8-
Brazil nuts1 oz (28g)2.17-8.4-
Brussels sprouts, cooked1/2 cup (78g)26.7-8-
Red cabbage1/2 cup (75g)26.7-8-
Corn, cooked1/2 cup (82g)26.7-8-
Grapefruitmedium (123g)26.7-8-
Oats, cooked1/2 cup (117g)26.7-8-
Persimmon2 medium (50g)26.7-8-
Green beans, cooked1/2 cup (62,5g)26.7-8-
Bread, mulitgrain1 slice (26g)1.96.3-7.6-
Currants, dried1 oz (28g)1.96.3-7.6-
Dandelion greens1 cup (55g)1.96.3-7.6-
Figs1 large (64g)1.96.3-7.6-
Walnuts1 oz (28g)1.96.3-7.6-
Rye1 slice (32g)1.96.3-7.6-
Dates, pitted1 oz (28g)1.96.2-7.5-
Asparagus, cooked1/2 cup (90g)1.86-7.2-
Blueberries1/2 cup (74g)1.86-7.2-
Mung bean sprouts1 cup (100g)1.86-7.2-
Plum2 medium (132g)1.86-7.2-
Spinach, cooked1/2 cup (90g)1.86-7.2-
Brown rice, cooked1/2 cup (97,5g)1.85.8-7-
Beetroot, cooked1/2 cup (85g)1.75.7-6.8-
Carrot1 medium (61g)1.75.7-6.8-
Cocoa powder1 tsp (5g)1.75.5-6.6-
Bell pepper redsmall (74g)1.65.3-6.4-
Peanuts1 oz (28g)1.65.3-6.4-
Radish4 medium (100g)1.65.3-6.4-
Mango1/2 cup (82,5g)1.55-6-
Mushrooms, shiitake, cooked1/2 cup (72,5g)1.55-6-
Soy milk1 cup (250g)1.55-6-
Tomato1 medium (123g)1.55-6-
Wild rice, cooked1/2 cup (82g)1.55-6-
Strawberries1/2 cup (72g)1.44.8-5.8-
Apricot2 apricots (70g)1.44.7-5.6-
Beet greens1 cup (38g)1.44.7-5.6-
Cauliflower, cooked1/2 cup (62g)1.44.7-5.6-
Green cabbage, cooked1/2 cup (75g)1.44.7-5.6-
Potato, cooked1/2 cup (78g)1.44.7-5.6-
Whole wheat, cooked1/2 cup (50g)1.44.7-5.6-
Chestnuts1 oz (28g)1.44.7-5.6-
Fennel1/2 cup (43,5g)1.44.5-5.4-
Pumpkin, cooked1/2 cup (122,5g)1.44.5-5.4-
Green bell pepper1 small (74g)1.34.3-5.2-
Kale, cooked1/2 cup (65g)1.34.3-5.2-
Eggplant, cooked1/2 cup (50g)1.34.2-5-
Lychees1/2 cup (95g)1.34.2-5-
Papaya1/2 cup (70g)1.34.2-5-
Squash, cooked1/2 cup (90g)1.34.2-5-
Sour cherries, pitted1/2 cup (77,5g)1.24.1-5-
Jackfruit1/2 cup (82,5g)1.24.1-5-
For Table Legend & Data Sources Information click here.

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