Dietary Fiber

carbohydrate Unit: g

Dietary fiber is the indigestible fraction of plant foods that escapes digestion in the small intestine and ferments in the colon. It slows glucose absorption, lowers LDL cholesterol, promotes satiety, and feeds beneficial gut bacteria. Adults need 25–38 g per day; most people in Western countries consume roughly half that amount.

Reference Daily Intake · per 100g

ProfileUSDA/NIH DRI · National Academies

Top 20 Foods by Dietary Fiber

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Reference Daily Intake

38 g

= 100% RDA

#	Food	per 100g	% RDA
1	Crude Corn Bran	79.0 g	208%
2	Seed Gums	77.3 g	203%
3	Dried Cloud Ear Fungus	70.1 g	184%
4	Curry Powder	53.2 g	140%
5	Ground Cinnamon	53.1 g	140%
6	Ground Savory	45.7 g	120%
7	Baobab Powder	44.5 g	117%
8	Roasted Pinon Nuts	43.4 g	114%
9	Crude Wheat Bran	42.8 g	113%
10	Dried Rosemary	42.6 g	112%
11	Dried Oregano	42.5 g	112%
12	Coriander Seed	41.9 g	110%
13	Kretschmer Toasted Wheat Bran	41.3 g	109%
14	Dried Marjoram	40.3 g	106%
15	Ground Sage	40.3 g	106%
16	Fennel Seed	39.8 g	105%
17	Carob Flour	39.8 g	105%
18	Caraway Seed	38.0 g	100%
19	Dried Basil	37.7 g	99%
20	Unsweetened Cocoa Powder	37.0 g	97%