Nutrient guide
High-fiber foods
Beans, lentils, whole grains, seeds, fruit and vegetables are the best sources of dietary fiber. Here is how much adults are advised to get each day, and 15 common foods ranked by fiber per serving.
What is dietary fiber?
Dietary fiber is the part of plant foods the body does not digest. It passes through the gut largely intact, adds bulk, and some types feed the bacteria that live there.
Beans, lentils, whole grains, vegetables, fruit, nuts and seeds all provide it. Foods made from refined flour contain less, and meat, fish, eggs and dairy contain none.
How much fiber do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 28 g | 34 g |
| 31–50 years | 25 g | 31 g |
| 51 years and older | 22 g | 28 g |
Type of value: 14 g of fiber per 1,000 calories, at the calorie level the Dietary Guidelines assume for each group. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder.
Fiber in common foods
| Food | Serving | Per serving (g) | Per 100 g (g) |
|---|---|---|---|
| Chia seeds | 1 oz (28 g) | 9.8 | 34 |
| Navy beans (cooked) | ½ cup (91 g) | 9.6 | 11 |
| Raspberries | 1 cup (123 g) | 8 | 6.5 |
| Lentils (cooked) | ½ cup (99 g) | 7.8 | 7.9 |
| Black beans (cooked) | ½ cup (86 g) | 7.5 | 8.7 |
| Artichoke (cooked) | 1 piece (120 g) | 6.8 | 5.7 |
| Avocado | ½ piece (101 g) | 6.7 | 6.7 |
| Chickpeas (cooked) | ½ cup (82 g) | 6.2 | 7.6 |
| Pearl barley (cooked) | 1 cup (157 g) | 6 | 3.8 |
| Kidney beans (cooked) | ½ cup (89 g) | 5.7 | 6.4 |
| Pear | 1 piece (178 g) | 5.5 | 3.1 |
| Quinoa (cooked) | 1 cup (185 g) | 5.2 | 2.8 |
| Whole-wheat pasta (cooked) | 1 cup (117 g) | 4.6 | 3.9 |
| Acorn squash (baked) | ½ cup (103 g) | 4.5 | 4.4 |
| Apple with skin | 1 piece (182 g) | 4.4 | 2.4 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170554, 173746, 167755, 172421, 173735, 168386, 171705, 173757, 170285, 173740, 169118, 168917, 168910, 169293, 171688.
How to see your own fiber intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Fiber is one of four micronutrients on the Track Macro dashboard, shown as a share of your own target next to omega-3, potassium and magnesium.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much fiber do adults need per day?
U.S. reference values for adults are 22–28 g a day for women and 28–34 g for men, depending on age. The table above lists each age group.
Which foods are highest in fiber?
Among the foods in the table, chia seeds (9.8 g), navy beans (9.6 g), and raspberries (8 g) have the most per serving. Per 100 g, the most concentrated are chia seeds (34 g), navy beans (11 g), and black beans (8.7 g).
How can I track my fiber intake?
Log your meals in Track Macro. Fiber appears on the dashboard against your own target, and the free All nutrients view shows it today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.