Nutrient lists · USDA FNDDS 2021–2023
Foods high in fiber
Per serving, the top food in USDA’s FNDDS is Dal, with 18 g of fiber in 1 cup (240 g), 64% of the Daily Value. Passion fruit, raw, Pinto beans, from fast food / restaurant and Cereal, oat bran, ready-to-eat come next. Per 100 grams, Wheat bran ranks first, at 42.8 g.
Per serving
Serving size a usual portion
| Food | Serving | Fiber | % DV |
|---|---|---|---|
| 1Dal | 1 cup · 240 g | 18 g | 64% |
| 2Passion fruit, raw | ½ cup · 118 g | 12.3 g | 44% |
| 3Pinto beans, from fast food / restaurant | ½ cup · 130 g | 10.5 g | 38% |
| 4Cereal, oat bran, ready-to-eat | 1 cup · 80 g | 10.3 g | 37% |
| 5Cereal, bran flakes, plain | 1 cup · 50 g | 10.2 g | 37% |
| 6Black beans, from fast food / restaurant | ½ cup · 130 g | 10.1 g | 36% |
| 7Refried beans, from fast food / restaurant | ½ cup · 130 g | 10.1 g | 36% |
| 8Pear, Asian, raw | 1 fruit · 275 g | 9.9 g | 35% |
| 9Cereal or granola bar (General Mills Fiber One Chewy Bar) | 1 bar · 40 g | 9 g | 32% |
| 10Peruvian beans, from dried | ½ cup · 92.5 g | 8.97 g | 32% |
| 11Kidney beans, from fast food / restaurant | ½ cup · 130 g | 8.71 g | 31% |
| 12Beans and tomatoes, no added fat | ½ cup · 127.5 g | 8.16 g | 29% |
| 13Cereal, granola | 1 cup · 110 g | 8.14 g | 29% |
| 14Beans, from dried, NS as to type, no added fat | ½ cup · 90 g | 8.01 g | 29% |
| 15Fig, dried | ½ cup · 80 g | 7.84 g | 28% |
% Daily Value: the share of the FDA’s 28 g a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Fiber | % DV |
|---|---|---|
| 1Wheat bran | 42.8 g | 153% |
| 2Chia seeds | 34.4 g | 123% |
| 3Yeast | 26.9 g | 96% |
| 4Flax seeds | 23.1 g | 83% |
| 5Cereal or granola bar (General Mills Fiber One Chewy Bar) | 22.5 g | 80% |
| 6Cereal, bran flakes, plain | 20.5 g | 73% |
| 7Papad, grilled or broiled | 18.6 g | 66% |
| 8Vegetable mixture, dried | 18.5 g | 66% |
| 9Soy nuts | 17.7 g | 63% |
| 10Crackers, crispbread | 16.5 g | 59% |
| 11Cookie, oatmeal, reduced fat, NS as to raisins | 16.1 g | 58% |
| 12Wheat germ | 15.1 g | 54% |
| 13Cereal, multigrain | 14.6 g | 52% |
| 14Popcorn, air-popped, no butter added | 14.4 g | 51% |
| 15Cookie, sugar wafer, sugar free | 14.3 g | 51% |
% Daily Value: the share of the FDA’s 28 g a day in 100 g.
About fiber in this data
Fiber here is FNDDS’s total dietary fiber, soluble and insoluble together. The FDA’s Daily Value is 28 g, and Calorie Tape tracks fiber beside your macros with that as the daily minimum until you set your own. Bran and seeds pack the most into 100 g; beans catch up per serving because a serving of beans is bigger than a spoonful of bran.
For how the FDA sets its Daily Value for fiber, see Dietary Fiber, FDA Interactive Nutrition Facts Label.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track fiber in Calorie Tape
Calorie Tape logs every nutrient a food reports, fiber included, and shows which foods your day’s fiber came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in magnesiumTop per serving: Muffin, oat bran
- Foods high in potassiumTop per serving: Potato, baked, peel eaten, with butter
- Foods high in proteinTop per serving: Beef, steak, T-bone, lean only eaten
- Foods high in folateTop per serving: Cereal, oat bunches
- Compare the top twoDal vs Passion fruit, raw, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Dietary Fiber, FDA Interactive Nutrition Facts Label.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.