How much fiber per day? Targets by country, plus a high-fiber foods chart in grams
Adults need 25 to 38 g of fiber a day. Official targets by country, then a chart of 45 common high-fiber foods with grams per portion from USDA data.
Short answer
Most adults are told to eat 25 to 38 grams of fiber a day. The UK and Germany say at least 30 g, the EU’s food safety authority says 25 g is adequate, and the US Institute of Medicine sets 14 g per 1,000 calories, which is 25 g for women and 38 g for men aged 19 to 50. Adults in the UK average 16.4 g and in Germany 18 to 19 g. The chart below shows which foods close that gap, in grams per portion.
Key takeaways
- Adult targets: 30 g in the UK and Germany, 25 g in the EU, and 25 g (women) or 38 g (men) in the US for ages 19 to 50.
- UK adults average 16.4 g a day and only 4% reach 30 g. German adults average 18 g (women) and 19 g (men).
- Legumes are the most efficient source: 150 g of cooked beans or lentils gives about 10 to 16 g.
- Per 100 g, wheat bran, chia and flaxseed are the densest. Per realistic portion, beans, raspberries and avocado do more.
- Every figure in the chart is calculated from USDA FoodData Central values for the exact form listed.
Thirty grams is the number most health agencies land on, and the average adult in the UK eats about half of it. The first table below gives each authority’s figure. The rest of the page is the chart you probably came for: common foods, portion sizes in grams, and the fiber in each, all calculated from USDA data.
Your daily target
| Authority | Adults | Notes |
|---|---|---|
| UK (SACN, 2015) | 30 g a day | Average population intake for adults |
| Germany (D-A-CH, 2016) | at least 30 g a day | A guiding value |
| European Union (EFSA, 2010) | 25 g a day | Judged adequate for normal bowel function, with benefits possible above that |
| United States (IOM) | 14 g per 1,000 kcal | 25 g for women and 38 g for men aged 19 to 50; 21 g and 30 g over 50 |
Sources: the European Commission summary of national and EFSA values, SACN and the Institute of Medicine.1,2,3 The differences are mostly method. The US ties fiber to calorie intake, while the UK and Germany set a single practical target.
The outcome data points to the upper half of that range. A 2019 Lancet review of 185 prospective studies and 58 trials found the biggest reductions in mortality, heart disease, type 2 diabetes and colorectal cancer risk at 25 to 29 g a day, and the dose-response curves suggested more could help further.6
Children need less, scaled to age. For the US, the Institute of Medicine lists 19 g at ages 1 to 3, 25 g at 4 to 8, 26 g (girls) or 31 g (boys) at 9 to 13, and 26 g (girls) or 38 g (boys) at 14 to 18.2 SACN also sets proportionately lower values for children.3
Where people actually are
UK adults average 16.4 g a day, and only 4% meet the 30 g recommendation.4 In Germany the averages are 18 g for women and 19 g for men, from the National Nutrition Survey II, which the Max Rubner-Institut says is still the most representative data available.5 The US Dietary Guidelines name fiber as a nutrient of public health concern.7 The gap is typically 10 to 14 g a day, or about one serving of beans.
High-fiber foods chart
Each row shows a portion in grams, the fiber in that portion, and the USDA value per 100 g it is calculated from (FoodData Central, SR Legacy).8 Portion values are the per 100 g figure times the grams, rounded half up to one decimal. Real foods vary with variety, ripeness and cooking, so read these as good estimates, not lab results. “Cooked” means boiled without salt unless noted.
Legumes
| Food | Portion | Fiber per portion | USDA, per 100 g |
|---|---|---|---|
| Navy beans, cooked | 150 g | 15.8 g | 10.5 g |
| Black beans, cooked | 150 g | 13.1 g | 8.7 g |
| Split peas, cooked | 150 g | 12.5 g | 8.3 g |
| Lentils, cooked | 150 g | 11.9 g | 7.9 g |
| Chickpeas, cooked | 150 g | 11.4 g | 7.6 g |
| Kidney beans, cooked | 150 g | 9.6 g | 6.4 g |
| Green peas, cooked | 100 g | 5.5 g | 5.5 g |
| Edamame, frozen, prepared | 100 g | 5.2 g | 5.2 g |
Grains and seeds
| Food | Portion | Fiber per portion | USDA, per 100 g |
|---|---|---|---|
| Bulgur, cooked | 150 g | 6.8 g | 4.5 g |
| Wheat bran | 15 g | 6.4 g | 42.8 g |
| Pearled barley, cooked | 150 g | 5.7 g | 3.8 g |
| Rolled oats, dry | 50 g | 5.1 g | 10.1 g |
| Whole wheat bread | 2 slices, 70 g | 4.2 g | 6.0 g |
| Quinoa, cooked | 150 g | 4.2 g | 2.8 g |
| Chia seeds | 12 g | 4.1 g | 34.4 g |
| Flaxseed, whole seed | 10 g | 2.7 g | 27.3 g |
| Brown rice, cooked | 150 g | 2.4 g | 1.6 g |
Nuts and seeds
| Food | Portion | Fiber per portion | USDA, per 100 g |
|---|---|---|---|
| Almonds | 30 g | 3.8 g | 12.5 g |
| Pistachios | 30 g | 3.2 g | 10.6 g |
| Hazelnuts | 30 g | 2.9 g | 9.7 g |
| Sunflower seeds | 30 g | 2.6 g | 8.6 g |
| Walnuts | 30 g | 2.0 g | 6.7 g |
| Pumpkin seeds | 30 g | 1.8 g | 6.0 g |
Fruit
| Food | Portion | Fiber per portion | USDA, per 100 g |
|---|---|---|---|
| Raspberries | 125 g | 8.1 g | 6.5 g |
| Avocado | half, 100 g | 6.7 g | 6.7 g |
| Blackberries | 125 g | 6.6 g | 5.3 g |
| Pear, raw | 1 medium, 180 g | 5.6 g | 3.1 g |
| Apple, with skin | 1 medium, 180 g | 4.3 g | 2.4 g |
| Green kiwifruit | 2 medium kiwis, about 140 g flesh | 4.2 g | 3.0 g |
| Dried figs | 40 g | 3.9 g | 9.8 g |
| Banana | 1 medium, 120 g | 3.1 g | 2.6 g |
| Orange | 1 medium, 130 g | 3.1 g | 2.4 g |
| Blueberries | 125 g | 3.0 g | 2.4 g |
| Strawberries | 150 g | 3.0 g | 2.0 g |
| Prunes | 40 g | 2.8 g | 7.1 g |
Vegetables
| Food | Portion | Fiber per portion | USDA, per 100 g |
|---|---|---|---|
| Broccoli, cooked | 150 g | 5.0 g | 3.3 g |
| Sweet potato, baked, flesh | 150 g | 5.0 g | 3.3 g |
| Baked potato, flesh and skin | 200 g | 4.4 g | 2.2 g |
| Brussels sprouts, cooked | 150 g | 3.9 g | 2.6 g |
| Spinach, cooked | 150 g | 3.6 g | 2.4 g |
| Cauliflower, cooked | 150 g | 3.5 g | 2.3 g |
| Carrots, raw | 100 g | 2.8 g | 2.8 g |
| Kale, raw | 50 g | 2.1 g | 4.1 g |
Low-fiber staples, for contrast
| Food | Portion | Fiber per portion | USDA, per 100 g |
|---|---|---|---|
| White bread | 2 slices, 60 g | 1.6 g | 2.7 g |
| White rice, cooked | 150 g | 0.6 g | 0.4 g |
Two patterns are worth pulling out of the chart. The same portion swap changes a lot: 2 slices of whole wheat bread give 4.2 g, while 2 slices of white give 1.6 g, and 150 g of brown rice gives about four times what white rice does. And nuts, seeds and dried fruit are dense per 100 g but small per portion, so they add up as extras on top of legumes and whole grains, not instead of them.
A day that clears 30 g
Here is a day built only from rows in the chart. Each meal is the sum of its rounded rows above:
| Meal | Food | Fiber |
|---|---|---|
| Breakfast | 50 g rolled oats with 125 g raspberries | 13.2 g |
| Lunch | 150 g cooked lentils with 50 g raw kale | 14.0 g |
| Snack | 30 g almonds | 3.8 g |
| Dinner | 150 g cooked broccoli with 150 g brown rice | 7.4 g |
| Total | Oats, raspberries, lentils, kale, almonds, broccoli, brown rice | 38.4 g |
That is more than enough, and it uses seven plants. You do not need to match it. One extra serving of beans a day plus a swap or two from refined to whole would close the average gap.
Go up slowly
If you currently eat around 16 g, jumping to 38 g in a day often means gas and cramps. The bloating guide has a four-week ramp. For the variety side, see 30 plants a week.
Frequently asked questions
How much fiber should a woman eat per day?
The US Institute of Medicine sets 25 g a day for women aged 19 to 50 and 21 g over 50. The UK and Germany recommend at least 30 g for all adults.
How much fiber should a man eat per day?
The US Institute of Medicine sets 38 g a day for men aged 19 to 50 and 30 g over 50. The UK and Germany recommend at least 30 g for all adults.
Is 50 grams of fiber a day too much?
There is no official ceiling for fiber from food: the Institute of Medicine did not set a tolerable upper intake level. But rapid increases cause cramping and bloating, and very large supplement doses without enough water can cause blockages. If you want to go beyond 30 g, get there over weeks, and use the four-week ramp in our bloating guide.
Which food has the most fiber?
Per 100 g, wheat bran has the most of the foods in our chart at 42.8 g, then chia at 34.4 g and whole flaxseed at 27.3 g. Nobody eats 100 g of chia. Per realistic portion, 150 g of cooked navy beans gives about 16 g and 150 g of black beans about 13 g.
Does fiber from supplements count?
It counts toward the gram total, but food brings other things with it: different fiber types, vitamins, minerals and plant compounds. Supplements make sense for specific goals, such as psyllium for constipation. Our psyllium guide covers dosing.
Sources
Figures, study results and official recommendations in this article come from these sources. Everyday cooking and shopping tips are our own judgment.
- European Commission, Knowledge for Policy. Dietary fibre recommendations (EFSA 2010: 25 g/day; D-A-CH 2016: at least 30 g/day; SACN 2015: 30 g/day; US adequate intake 14 g per 1,000 kcal). knowledge-for-policy.ec.europa.eu
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. doi.org
- Scientific Advisory Committee on Nutrition (SACN). Carbohydrates and Health. Public Health England, 2015. gov.uk
- Office for Health Improvement and Disparities. National Diet and Nutrition Survey 2019 to 2023 report. GOV.UK, 2025 (adults: mean fibre intake 16.4 g/day; 96% do not meet the recommendation). gov.uk
- Max Rubner-Institut. Scientific assessment: dietary fibre (data: German National Nutrition Survey II; women 18 g, men 19 g per day). mri.bund.de
- Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445. doi.org
- Snetselaar LG, et al. Dietary Guidelines for Americans, 2020-2025: understanding the scientific process, guidelines, and key recommendations. Nutrition Today. 2021;56(6):287-295 (dietary fiber named a nutrient of public health concern). doi.org
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy release. Fiber (total dietary) per 100 g, FDC IDs: lentils 172421, black beans 173735, navy beans 173746, split peas 172429, chickpeas 173757, kidney beans 173740, green peas 170420, edamame 168411, wheat bran 169722, rolled oats 173904, whole wheat bread 172688, bulgur 170287, pearled barley 170285, quinoa 168917, brown rice 169704, chia 170554, flaxseed 169414, almonds 170567, pistachios 170184, hazelnuts 170581, sunflower seeds 170562, pumpkin seeds 170556, walnuts 170187, raspberries 167755, avocado 171705, blackberries 173946, pear 169118, apple 171688, dried figs 174665, green kiwifruit 168153, prunes 168162, banana 173944, orange 169097, blueberries 171711, strawberries 167762, kale 168421, broccoli 169967, sweet potato 168483, Brussels sprouts 169971, carrots 170393, baked potato 170093, spinach 168463, cauliflower 170397, white bread 174924, white rice 168878. fdc.nal.usda.gov
This article is general information, not medical advice. If you have ongoing digestive symptoms, a diagnosed condition like IBS or IBD, or you are pregnant, talk to a doctor or registered dietitian before changing your diet.
Feel better from the inside out.
Snap a meal to see fiber in grams, your plants this week and a gut score from 0 to 100.
Download on the App Store
