Nutrient
Fiber: the Daily Value and where it comes from
The FDA Daily Value for fiber is 28 g for adults and children 4 and over (21 CFR 101.9(c)). How much a day: MedlinePlus puts it at 21 to 38 g for older children and adults; the federal goal is 14 g per 1,000 calories, 22 to 34 g for adults by age and sex (table below). Of 4,251 USDA reference foods with a typical portion, 865 give at least 10% of it (2.8 g) in one portion and 282 give 20% (5.6 g).
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
- Daily Value
- 28g
- the reference on every Nutrition Facts label
- Good source
- 2.8g
- per serving, 10% DV (21 CFR 101.54(c))
- High in fiber
- 5.6g
- per serving, 20% DV (21 CFR 101.54(b))
Portions that give the most fiber
Passion-fruit, (granadilla), purple, raw (25 g in 1 cup, 89% DV), Beans, navy, mature seeds, cooked, boiled, without salt (19 g in 1 cup, 68% DV) and Beans, small white, mature seeds, cooked, boiled, without salt (19 g in 1 cup, 68% DV) give the most per typical portion. The full ranking lists every food that supplies 10% of the Daily Value or more.
Source: USDA FoodData Central, April 30, 2026 release; FDA Daily Values (21 CFR 101.9).
Packaged foods: where "good source" is common
| Category | Products | Good source | Share |
|---|---|---|---|
| Canned and Bottled Beans | 2,817 | 2,747 | 98% |
| Other Grains and Seeds | 1,010 | 814 | 81% |
| Vegetable and Lentil Mixes | 1,544 | 1,056 | 68% |
| Chili and Stew | 1,072 | 692 | 65% |
| Snack, Energy and Granola Bars | 7,204 | 4,297 | 60% |
| Vegetables, Prepared | 840 | 493 | 59% |
| Dough Based Products / Meals | 465 | 271 | 58% |
| Cereal | 7,179 | 4,126 | 57% |
Source: USDA FoodData Central branded foods, April 30, 2026 release; "good source": 10% or more of the Daily Value per serving (21 CFR 101.54(c)).
How much fiber a day
MedlinePlus puts the recommendation for older children, teens and adults at 21 to 38 g a day; Americans eat about 16 g on average (MedlinePlus, Fiber, read 2026-09-30). The Dietary Guidelines set the goal at 14 g per 1,000 calories, which at each group's calorie level gives the table below. The 2025-2030 edition (January 2026) names no gram figure for fiber, so these remain the most recent federal goals by age and sex.
How much fiber a day, by age and sex
The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (14 g per 1,000 calories): 28 g for women and 34 g for men aged 19 to 30.
| Age | Women and girls | Men and boys |
|---|---|---|
| 2-3 | 14 g | 14 g |
| 4-8 | 17 g | 20 g |
| 9-13 | 22 g | 25 g |
| 14-18 | 25 g | 31 g |
| 19-30 | 28 g | 34 g |
| 31-50 | 25 g | 31 g |
| 51 and older | 22 g | 28 g |
Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.
See every food ranked by fiber
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- 21 CFR 101.12, Reference amounts customarily consumed
- the serving each kind of food is labeled by. ecfr.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
- the Daily Values in a table. fda.gov