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Fiber calculator

Add what you eat in a day, set the portion, and see your fiber in grams against the 30 g daily reference. Different plants are counted too.

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0.0g

of 30 g fiber

30.0 g to go

0 plants

Different plants in this list. The goal of 30 is per week.

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Your day

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    Foods

    Legumes

    Grains

    Vegetables

    Fruits

    Nuts and seeds

    How the numbers work

    1. 01

      USDA values

      Fiber per 100 g comes from USDA FoodData Central, in the form named on each food: boiled, raw, dry.

    2. 02

      Real portions

      Portion weights are the database’s own. For anything else, choose custom grams.

    3. 03

      Plants count once

      A food adds one plant however much you eat. Refined grains such as white rice do not count.

    Why about 30 g

    The German Nutrition Society (DGE) advises adults to eat at least 30 g of fiber a day.1 Most people eat less: the median in Germany is 18 g for women and 19 g for men.2

    The outcome data points to the same 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.3

    The reference is a target for the day, not a pass mark for one meal. Raise fiber gradually and drink enough, especially with beans and seeds.

    Fiber per 100 g for 40 foods How much fiber per day: targets by country The 30 plants a week checklist

    Sources

    1. 1 Deutsche Gesellschaft für Ernährung (DGE). Ausgewählte Fragen und Antworten zu Ballaststoffen. November 2021. www.dge.de/fileadmin/dok/gesunde-ernaehrung/faq/DGE-FAQ-Ballaststoffe-2021.pdf
    2. 2 Max Rubner-Institut. Wissenschaftliche Einordnung: Ballaststoffe. 2026. Data basis: Nationale Verzehrsstudie II (survey 2005 to 2007). www.mri.bund.de/en/veroeffentlichungen/scientific-assessment/dietary-fibre
    3. 3 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/10.1016/S0140-6736(18)31809-9
    4. 4 U.S. Department of Agriculture. FoodData Central, SR Legacy (April 2018). Fiber, total dietary, grams per 100 g. fdc.nal.usda.gov

    Questions

    How much fiber should I eat per day?

    The German Nutrition Society (DGE) advises at least 30 g a day for adults. Targets differ by country: the UK also says 30 g, the EU’s food safety authority 25 g, and the US 25 g for women and 38 g for men aged 19 to 50. The Journal article lists them all.

    Does it count the 30 plants a week too?

    It counts the different plants in your list for one day. The goal of 30 plants is weekly, so use the checklist for the week. Feed Your Gut counts the week for you from your meal photos.

    Where do the numbers come from?

    From USDA FoodData Central (SR Legacy), per 100 g in the form named on each food. These are averages for generic foods. Ripeness, brand and cooking change the real value, and the label on a packaged food is more exact.