Daily fiber calculator

How it is calculated

• The reference: 25 g a day. The European Food Safety Authority (EFSA) considers an intake of 25 g of fiber a day adequate for normal bowel function in adults. It is the same figure for women and men, so the calculator does not ask for sex or age. EFSA adds that intakes above 25 g are associated with other benefits, such as a lower risk of coronary heart disease and type 2 diabetes.
• The US way of counting it. The Dietary Guidelines for Americans express fiber per energy: 14 g for every 1,000 kcal, or 28 g on a 2,000-calorie day. On a GLP-1 medication people eat much less, so that formula would give a lower target just when constipation is more common; that is why we use EFSA’s fixed figure instead.
• The foods. The list is the published foods of our food database, with values per 100 g from USDA FoodData Central. Each food has its typical serving, as described on its page (raw, cooked, or drained), in grams with the equivalent in ounces; you can check half a serving, one, or two.
• The math. Fiber in the serving = fiber per 100 g × grams in the serving × amount chosen ÷ 100. The same for protein and calories. For drinks, 1 ml counts as 1 g.
• The suggestions. These are the foods tagged high in fiber that you have not checked yet, sorted by the fiber in one typical serving, with no more than 2 per food group so it is not all beans and lentils. We flag the ones that may cause gas, according to each food’s page.
• Limits. Foods not on the list do not count, and servings are approximate. It is meant for adults; for children, in pregnancy, or with digestive conditions, the right amount is for your doctor or a registered dietitian to assess.

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