BiomaLearnFoodsNutrientsGuidesAnswersEvidence

Dietary fiber: Daily Value and top food sources

Daily Value: 28 g (FDA, adults and children 4+)

Ranked by how much Dietary fiber a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 159 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Dietary fiber, per typical portion
100% DVCarob flourCarob flour: 146% DV146%Rye flour, darkRye flour, dark: 109% DV109%Rye grainRye grain: 91% DV91%Sesame seed kernels, toastedSesame seed kernels, toasted: 77% DV77%Beans, navy, mature seeds, co…Beans, navy, mature seeds, cooked: 68% DV68%Beans, yellow, mature seeds…Beans, yellow, mature seeds, cooked: 66% DV66%Beans, baked, canned, with fr…Beans, baked, canned, with franks: 64% DV64%Carrot, dehydratedCarrot, dehydrated: 62% DV62%Sesame seed kernels, driedSesame seed kernels, dried: 62% DV62%Sesame seeds, whole, driedSesame seeds, whole, dried: 61% DV61%Beans, black turtle, mature s…Beans, black turtle, mature seeds, canned: 59% DV59%Beans, black, mature seeds, c…Beans, black, mature seeds, canned: 59% DV59%

Share of the Daily Value (28 g) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Carob flour1 cup (103 g)41 g146%
Rye flour, dark1 cup (128 g)30.5 g109%
Rye grain1 cup (169 g)25.5 g91%
Sesame seed kernels, toasted1 cup (128 g)21.6 g77%
Beans, navy, mature seeds, cooked1 cup (182 g)19.1 g68%
Beans, yellow, mature seeds, cooked1 cup (177 g)18.4 g66%
Beans, baked, canned, with franks1 cup (259 g)17.9 g64%
Carrot, dehydrated1 cup (74 g)17.5 g62%
Sesame seed kernels, dried1 cup (150 g)17.4 g62%
Sesame seeds, whole, dried1 cup (144 g)17 g61%
Beans, black turtle, mature seeds, canned1 cup (240 g)16.6 g59%
Beans, black, mature seeds, canned1 cup (240 g)16.6 g59%
Almonds, oil roasted1 cup whole kernels (157 g)16.5 g59%
Lentils, mature seeds, cooked, boiled1 cup (198 g)15.6 g56%
Avocados, raw, California1 cup, pureed (230 g)15.6 g56%
Beans, pinto, mature seeds, cooked1 cup (171 g)15.4 g55%
Beans, black turtle, mature seeds, cooked1 cup (185 g)15.4 g55%
Mung beans, mature seeds, cooked, boiled1 cup (202 g)15.4 g55%
Almonds, dry roasted1 cup whole kernels (138 g)15 g54%
Beans, black, mature seeds, cooked1 cup (172 g)15 g53%
Figs, dried, uncooked1.0 cup (149 g)14.6 g52%
Almonds, blanched1 cup whole kernels (145 g)14.4 g51%
Sunflower seed kernels, oil roasted1 cup (135 g)14.3 g51%
Beans, baked, canned, no salt added1 cup (253 g)13.9 g50%
Beans, navy, mature seeds, canned1 cup (262 g)13.4 g48%

What Dietary fiber does, how much you need, and what the evidence shows: Fibre: the one nutrient almost everyone is short of, and the numbers behind it →

Related on Bioma

Pages that use this data.