Nutrition Myths

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

FoodServingAmount of Fiber (g)% of RDA
for men
Rating% of RDA
for women
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.

Related Posts

Chestnuts are more similar to whole grains than to nuts The culinary characteristics and the nutritional value of chestnuts are quite different from other nuts. They resemble more to whole grains in their carbohydrate to fat ratio.
How many calories are in fiber? Scientists have shown that an accurate measure for dietary fiber is 2 calories per gram of energy. This was adopted by most countries as a standard, except the U.S that still assigns 4 calories per gram of energy.
Difference between glucose and fructose Fructose and glucose are monosaccharides that have the same caloric value and molecular formula. However, the way they are metabolized and their health effects differ greatly.
What are healthy carbs? Healthy carbohydrates can be defined as unrefined carbohydrates that have a low impact on blood sugar levels, are low in fructose and high in dietary fiber. The list of healthy carbohydrates includes whole vegetables, fr...
Toxic effects of fructose metabolism Fructose is mostly metabolized in the liver. The result of this process produces a high amount of harmful substances which lead to metabolic syndrome and related diseases.

Get updates

Receive regular updates on nutrition myths, facts and curiosities. All based on the latest scientific evidence.