Fiber Calculator for Food
Search common foods to see how much fiber they contain per serving, and add them to your daily tally to see if you're hitting your target.
Set your daily goal first (optional)
Don't know your daily fiber target yet? Calculate it, then compare your food tally against it.
How to Use the Food Fiber Calculator
- Set your goal (optional) — enter your daily calories above to get your grams-per-day target, or use the main fiber calculator for a body-stats-based estimate.
- Search and add foods — type a food name, check the fiber per serving, and tap “+ Add” for everything you've eaten today.
- Watch your tally — the bar at the bottom adds up your day's fiber and shows your progress toward your goal.
Your tally is saved in your browser only (no account, nothing uploaded), so you can come back later the same day.
High-Fiber Food Chart
These are some of the most fiber-dense common foods per typical serving:
| Food | Serving | Fiber |
|---|---|---|
| Navy beans, cooked | 1 cup | 19.1 g |
| Split peas, cooked | 1 cup | 16.3 g |
| Lentils, cooked | 1 cup | 15.6 g |
| Black beans, cooked | 1 cup | 15.0 g |
| Chia seeds | 1 tbsp | 4.1 g |
| Green peas, cooked | 1 cup | 8.8 g |
| Raspberries | 1 cup | 8.0 g |
| Whole grain bran cereal | 1 cup | 9.0 g |
| Artichoke, cooked | 1 medium | 6.9 g |
| Avocado | ½ medium | 4.6 g |
Soluble vs Insoluble Fiber
Soluble fiber (oats, beans, lentils, apples, flax) dissolves in water to form a gel — it's the type most associated with lower cholesterol and steadier blood sugar. Insoluble fiber (whole wheat, vegetables, nuts, seeds) adds bulk and keeps things moving. Most whole plant foods contain a mix of both, so for everyday eating you only need to track total fiber.
Frequently Asked Questions
How accurate is this food fiber data?
Values are typical figures from USDA FoodData Central for standard servings. Actual content varies slightly by brand and preparation — use it as a reliable guide, not a lab measurement.
Which single food has the most fiber?
Legumes win by a wide margin: navy beans, split peas, and lentils all deliver 13–19 g per cooked cup — half or more of a day's target in one serving.
Do I subtract fiber from carbs?
For general healthy eating, no. “Net carbs” is mainly a low-carb/keto convention. For fiber goals, just count total fiber grams.
Is it better to get fiber from food or supplements?
Food first. Whole foods also deliver vitamins, minerals, and polyphenols that supplements don't. Psyllium and similar products are a reasonable backup for closing a gap.
Why did my fiber total reset?
Your tally lives in your browser's local storage. Clearing browser data, switching devices, or using private/incognito mode resets it.
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Disclaimer: This tool provides general nutrition estimates for healthy adults and is not medical advice. Consult a qualified healthcare professional before changing your diet, especially if you have a medical condition.