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Nutrient comparisonUSDA survey foods

Dietary fiber in common meals: compare USDA values

Fiber can vary sharply between dishes that sound similar because beans, whole grains, vegetables, fruit, and refinement change the total. The comparison below uses fiber per 100 grams for a consistent ranking and keeps each source serving in view.

Read the rank carefully

Concentration and portion answer different questions.

FDA Daily Values are labeling references for the total daily diet, not personalized targets. A per-100-gram ranking can show nutrient density, while the amount you actually eat determines the contribution from a meal.

Boundary: Recipe names do not reveal every ingredient, and rapidly changing fiber intake may not fit every person or clinical situation.

USDA comparison

Records with more dietary fiber per 100 grams

The list surfaces the strongest values in this specific survey-food corpus. Open any row to see household portions, the full nutrient panel, uncertainty factors, and the exact FoodData Central record.

Rank and foodPer 100 gPer source servingServing context
01Chia seedsBeans, nuts & protein foods 34.4 g 3.1 g≈ 11% label Daily Value Typical reported amount44 kcal in that serving
02Flax seedsBeans, nuts & protein foods 23.1 g 2.1 g≈ 7% label Daily Value Typical reported amount49 kcal in that serving
03Cereal, bran flakes, plainBreakfast foods 20.5 g 10.3 g≈ 37% label Daily Value Typical reported amount181 kcal in that serving
04Papad, grilled or broiledBeans, nuts & protein foods 18.6 g 1.7 g≈ 6% label Daily Value Typical reported amount33 kcal in that serving
05Nutritional powder mix, high protein (Slim Fast)Beans, nuts & protein foods 18.2 g 4.7 g≈ 17% label Daily Value Typical reported amount113 kcal in that serving
06Nutritional powder mix (Slim Fast)Beans, nuts & protein foods 18.1 g 4.7 g≈ 17% label Daily Value Typical reported amount116 kcal in that serving
07Nutritional powder mix, sugar free (Slim Fast)Beans, nuts & protein foods 18.1 g 2.5 g≈ 9% label Daily Value Typical reported amount63 kcal in that serving
08Soy nutsBeans, nuts & protein foods 17.7 g 5 g≈ 18% label Daily Value Typical reported amount131 kcal in that serving
09Textured vegetable protein, dryBeans, nuts & protein foods 17.5 g 3 g≈ 11% label Daily Value Typical reported amount62 kcal in that serving
10Cereal, multigrainBreakfast foods 14.6 g 7.3 g≈ 26% label Daily Value Typical reported amount187 kcal in that serving
11Cookie, sugar wafer, sugar freeSnacks & desserts 14.3 g 3.4 g≈ 12% label Daily Value Typical reported amount127 kcal in that serving
12Cereal, wheat squaresBreakfast foods 13.5 g 8.1 g≈ 29% label Daily Value Typical reported amount214 kcal in that serving
13Cereal, shredded wheat, plainBreakfast foods 13 g 5.9 g≈ 21% label Daily Value Typical reported amount161 kcal in that serving
14Cereal, bran flakes, flavoredBreakfast foods 12.4 g 7.4 g≈ 27% label Daily Value Typical reported amount212 kcal in that serving
15Bread, multigrain, reduced calorie or high fiber, toastedBreads & baked goods 11.8 g 3.9 g≈ 14% label Daily Value Typical reported amount75 kcal in that serving
16Bread, wheat or cracked wheat, reduced calorie or high fiber, toastedBreads & baked goods 11.8 g 3 g≈ 11% label Daily Value Typical reported amount57 kcal in that serving
17Sesame seedsBeans, nuts & protein foods 11.6 g 3.2 g≈ 12% label Daily Value Typical reported amount177 kcal in that serving
18Sunflower seeds, plain, unsaltedBeans, nuts & protein foods 11.1 g 3.1 g≈ 11% label Daily Value Typical reported amount163 kcal in that serving
19Sunflower seeds, plain, saltedBeans, nuts & protein foods 11 g 3.1 g≈ 11% label Daily Value Typical reported amount161 kcal in that serving
20Cereal, O's, multigrainBreakfast foods 10.9 g 3.3 g≈ 12% label Daily Value Typical reported amount112 kcal in that serving
21Almonds, unroastedBeans, nuts & protein foods 10.8 g 3 g≈ 11% label Daily Value Typical reported amount175 kcal in that serving
22Bread, multigrain, reduced calorie or high fiberBreads & baked goods 10.7 g 3.9 g≈ 14% label Daily Value Typical reported amount75 kcal in that serving
23Bread, wheat or cracked wheat, reduced calorie or high fiberBreads & baked goods 10.7 g 3 g≈ 11% label Daily Value Typical reported amount58 kcal in that serving
24Almonds, unsaltedBeans, nuts & protein foods 10.6 g 3 g≈ 11% label Daily Value Typical reported amount170 kcal in that serving
25Soy nut butterBeans, nuts & protein foods 10.6 g 3.4 g≈ 12% label Daily Value Typical reported amount196 kcal in that serving
26Sunflower seeds, flavoredBeans, nuts & protein foods 10.6 g 3 g≈ 11% label Daily Value Typical reported amount159 kcal in that serving
27Almonds, lightly saltedBeans, nuts & protein foods 10.5 g 2.9 g≈ 11% label Daily Value Typical reported amount169 kcal in that serving
28Almonds, saltedBeans, nuts & protein foods 10.5 g 2.9 g≈ 11% label Daily Value Typical reported amount168 kcal in that serving
29Cereal, O's, plainBreakfast foods 10.5 g 3.2 g≈ 11% label Daily Value Typical reported amount112 kcal in that serving
30Almonds, flavoredBeans, nuts & protein foods 10.4 g 2.9 g≈ 10% label Daily Value Typical reported amount168 kcal in that serving
31Cereal, wheat flakesBreakfast foods 10.4 g 4.2 g≈ 15% label Daily Value Typical reported amount144 kcal in that serving
32Passion fruit, rawFruit 10.4 g 12.3 g≈ 44% label Daily Value Typical reported amount114 kcal in that serving
33Cereal, shredded wheat, flavoredBreakfast foods 10.3 g 5.2 g≈ 18% label Daily Value Typical reported amount184 kcal in that serving
34Black beans, from canned, no added fatBeans, nuts & protein foods 10.1 g 9.1 g≈ 32% label Daily Value Typical reported amount121 kcal in that serving
35Bread, white, special formula, added fiber, toastedBreads & baked goods 10.1 g 2.5 g≈ 9% label Daily Value Typical reported amount66 kcal in that serving
36Bread, whole grain white, toastedBreads & baked goods 10.1 g 3.3 g≈ 12% label Daily Value Typical reported amount86 kcal in that serving

This is a descriptive ranking, not a list of recommended portions. Values are rounded for readability; each linked profile retains the source details.

A three-step comparison

Move from a ranked record to your actual meal.

  1. 01

    Match the description

    Open the closest record and check its exact USDA food description, ingredients implied by the name, and preparation style.

  2. 02

    Match the amount

    Use the household portions or gram calculator instead of assuming the database's source serving equals what you ate.

  3. 03

    Add what the record misses

    Brands, recipes, sauces, cooking fat, fortification, and substitutions can move dietary fiber and the rest of the nutrient profile.

Why two versions of the same meal can differ

Food names are useful search labels, not complete recipes. A restaurant dish, homemade version, frozen entrée, and school meal may share a familiar name while using different ingredients and portions. Water loss during cooking can also raise the amount per 100 grams without adding more of the nutrient to the original ingredients.

USDA survey-food records are valuable because they provide a traceable comparison point. They do not remove normal variation. For a packaged item, use the current label; for a homemade dish, a weighed recipe can be more specific than a generic record; for an unweighed plate, keep the result as an estimate.

Daily Value is context, not a prescription

The adult food-label Daily Value used here is 28 g. Percentages are calculated only to make a source serving easier to interpret. They are not personalized requirements and should not be applied as treatment targets.

For the labeling framework, see the FDA's Daily Value guide. For corpus provenance and calculations, read Feast's nutrition-page methodology.

Common questions

Using this comparison responsibly

What does dietary fiber per 100 grams mean?

It is the amount of dietary fiber in 100 grams of the USDA reference food. Holding weight constant helps compare concentration, but it does not describe the amount in every person's serving.

Does a higher dietary fiber rank mean a meal is better?

No. The rank describes one nutrient relative to food weight. It does not score the whole meal, account for individual needs, or replace the serving, ingredient, and preparation context.

Will my meal match the USDA value?

Not necessarily. Recipe, brand, cooking method, additions, and portion weight can all change the total. Use the linked profile as a reference and compare its exact description with your food.