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Nutrient comparisonUSDA survey foods

Dietary fiber in foods and 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.

The shape behind the leaderboard

A rank is easier to interpret when zero and missing stay visible.

Reported zero is a value; missing is the absence of a value in Feast’s panel. The ranking lists only positive records, while these summaries use every reported value—including zero—so a sparse nutrient does not acquire an artificially elevated “typical” value.

Reported-value midpoint1.2 gmedian per 100 g, reported zeros included
90th-percentile boundary4.2 g9 in 10 records with a reported value are at or below this point
Observed maximum34.4 gone exact source record, not a general expectation
Value coverage3,850 / 3,8503,115 positive · 735 zero · 0 missing

Practical food and meal matches

Food and meal records with higher reported dietary fiber per 100 grams

This view omits sauces, condiments, beverages, snacks, desserts, powders, isolates, supplements, and dry mixes so a meal-oriented search is not answered by lard, whey powder, or a concentrated sauce. It also caps repeated food families and broad categories before gradually widening the selection, so dozens of near-identical preparations do not crowd out other useful matches. The filter is editorial, not nutritional: excluded records remain valid source data.

Practical food and meal records ranked by dietary fiber per 100 grams
Rank and foodPer 100 gPer source servingServing context
01Chia seedsBeans, nuts & protein foods 34.4 g 3.1 g≈ 11% label Daily Value Source amount9 g source weight44 kcal in that amount
02Flax seedsBeans, nuts & protein foods 23.1 g 2.1 g≈ 7% label Daily Value Source amount9 g source weight49 kcal in that amount
03Cereal, bran flakes, plainBreakfast foods 20.5 g 10.3 g≈ 37% label Daily Value Source amount50 g source weight181 kcal in that amount
04Papad, grilled or broiledBeans, nuts & protein foods 18.6 g 1.7 g≈ 6% label Daily Value Source amount9 g source weight33 kcal in that amount
05Soy nutsBeans, nuts & protein foods 17.7 g 5 g≈ 18% label Daily Value Source amount28 g source weight131 kcal in that amount
06Textured vegetable protein, dryBeans, nuts & protein foods 17.5 g 3 g≈ 11% label Daily Value Source amount17 g source weight62 kcal in that amount
07Cereal, multigrainBreakfast foods 14.6 g 7.3 g≈ 26% label Daily Value Source amount50 g source weight187 kcal in that amount
08Cereal, wheat squaresBreakfast foods 13.5 g 8.1 g≈ 29% label Daily Value Source amount60 g source weight214 kcal in that amount
09Cereal, shredded wheat, plainBreakfast foods 13 g 5.9 g≈ 21% label Daily Value Source amount45 g source weight161 kcal in that amount
10Cereal, bran flakes, flavoredBreakfast foods 12.4 g 7.4 g≈ 27% label Daily Value Source amount60 g source weight212 kcal in that amount
11Bread, multigrain, reduced calorie and/or high fiber, toastedBreads & baked goods 11.8 g 3.9 g≈ 14% label Daily Value Source amount33 g source weight75 kcal in that amount
12Bread, wheat or cracked wheat, reduced calorie and/or high fiber, toastedBreads & baked goods 11.8 g 3 g≈ 11% label Daily Value Source amount25 g source weight57 kcal in that amount
13Sesame seedsBeans, nuts & protein foods 11.6 g 3.2 g≈ 12% label Daily Value Source amount28 g source weight177 kcal in that amount
14Sunflower seeds, plain, unsaltedBeans, nuts & protein foods 11.1 g 3.1 g≈ 11% label Daily Value Source amount28 g source weight163 kcal in that amount
15Sunflower seeds, plain, saltedBeans, nuts & protein foods 11 g 3.1 g≈ 11% label Daily Value Source amount28 g source weight161 kcal in that amount
16Cereal, O's, multigrainBreakfast foods 10.9 g 3.3 g≈ 12% label Daily Value Source amount30 g source weight112 kcal in that amount
17Almonds, unroastedBeans, nuts & protein foods 10.8 g 3 g≈ 11% label Daily Value Source amount28 g source weight175 kcal in that amount
18Bread, multigrain, reduced calorie and/or high fiberBreads & baked goods 10.7 g 3.9 g≈ 14% label Daily Value Source amount36 g source weight75 kcal in that amount
19Bread, wheat or cracked wheat, reduced calorie and/or high fiberBreads & baked goods 10.7 g 3 g≈ 11% label Daily Value Source amount28 g source weight58 kcal in that amount
20Almonds, unsaltedBeans, nuts & protein foods 10.6 g 3 g≈ 11% label Daily Value Source amount28 g source weight170 kcal in that amount
21Soy nut butterBeans, nuts & protein foods 10.6 g 3.4 g≈ 12% label Daily Value Source amount32 g source weight196 kcal in that amount
22Sunflower seeds, flavoredBeans, nuts & protein foods 10.6 g 3 g≈ 11% label Daily Value Source amount28 g source weight159 kcal in that amount
23Cereal, O's, plainBreakfast foods 10.5 g 3.2 g≈ 11% label Daily Value Source amount30 g source weight112 kcal in that amount
24Cereal, wheat flakesBreakfast foods 10.4 g 4.2 g≈ 15% label Daily Value Source amount40 g source weight144 kcal in that amount
25Passion fruit, rawFruit 10.4 g 12.3 g≈ 44% label Daily Value Source amount118 g source weight114 kcal in that amount
26Cereal, shredded wheat, flavoredBreakfast foods 10.3 g 5.2 g≈ 18% label Daily Value Source amount50 g source weight184 kcal in that amount
27Bread, white, special formula, added fiber, toastedBreads & baked goods 10.1 g 2.5 g≈ 9% label Daily Value Source amount25 g source weight66 kcal in that amount
28Bread, whole grain white, toastedBreads & baked goods 10.1 g 3.3 g≈ 12% label Daily Value Source amount33 g source weight86 kcal in that amount
29Fig, driedFruit 9.8 g 3.9 g≈ 14% label Daily Value Source amount40 g source weight111 kcal in that amount
30Tortilla, whole wheatBreads & baked goods 9.8 g 5.5 g≈ 20% label Daily Value Source amount56 g source weight174 kcal in that amount
31Bread, chappatti or rotiBreads & baked goods 9.7 g 3.9 g≈ 14% label Daily Value Source amount40 g source weight120 kcal in that amount
32Bread, parathaBreads & baked goods 9.6 g 6.7 g≈ 24% label Daily Value Source amount70 g source weight228 kcal in that amount
33Bread, white, special formula, added fiberBreads & baked goods 9.2 g 2.6 g≈ 9% label Daily Value Source amount28 g source weight67 kcal in that amount
34Bread, whole grain whiteBreads & baked goods 9.2 g 3.3 g≈ 12% label Daily Value Source amount36 g source weight86 kcal in that amount
35Apple, driedFruit 8.7 g 3.5 g≈ 12% label Daily Value Source amount40 g source weight97 kcal in that amount
36Cereal, plain puffsBreakfast foods 8.7 g 1.3 g≈ 5% label Daily Value Source amount15 g source weight54 kcal in that amount

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

Outside the meal-oriented view

What the practical filter sets aside.

These are the highest reported per-100-gram records excluded from the practical table—not a repetition of foods already shown above. Concentrated fats, powders, sauces, beverages, and snack foods can legitimately lead a composition database while being poor answers to a search for an ordinary meal. Keeping them visible makes the editorial boundary auditable.

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 change the reported dietary fiber value and the rest of the nutrient profile.

A concrete denominator reversal

The denser record can still contribute less in its listed serving.

This is why Feast shows both columns. The comparison below is arithmetic from two source records—not a recommended portion and not evidence that one food is healthier.

Higher concentration

Chia seeds

34.4 g per 100 g

3.1 g in a 9 g source amount

Higher listed-serving total

Dal

7.5 g per 100 g

18 g in a 240 g source amount

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 reported amount per 100 grams without adding energy or nutrients 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 general U.S. food-label Daily Value used here is 28 g; FDA Daily Values apply to adults and children age 4 or older. 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 label interpretation, see the FDA's Nutrition Facts guide. For corpus provenance and calculations, read Feast's nutrition-page methodology.

Common questions

Using this comparison responsibly

What does a per-100-gram value mean?

It is the reported 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 per-100-gram rank mean a meal is better?

No. The rank describes one energy or nutrient metric 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.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 11 exact records behind Dietary fiber ranking landmarks. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Chia seeds is higher in dietary fiber per 100 g

Chia seeds reports 34.4 g versus 7.5 g for Dal: a 26.9 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Chia seeds is denser; Dal is higher in its source amount

Chia seeds reports 34.4 g per 100 g and 3.1 g in USDA source amount (9 g). Dal reports a lower 7.5 g per 100 g but a higher 18 g in USDA source amount (240 g).

Record identity is part of the estimate

Distinguish “Chia seeds” from “Dal”

These are separate USDA records with separate formulations or survey descriptions. Match preparation, additions, and the named household amount before borrowing either record’s nutrients.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Dietary fiber ranking landmarks, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Best next guide for this exact record Cereal

Cereal, bran flakes, plain and Cereal, multigrain are explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path Best next guide for this exact record Cereal or granola bar

Cereal or granola bar, high fiber, coated with non-chocolate yogurt coating is explicitly linked in this guide, which separates direct name matches from contextual variants.

Follow this evidence path A formulation detail that separates records Salt, table

USDA input 2047 appears in 4 of 11 context records; its summed listed input weight spans 0.5–1.5 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Fiber, total dietary, as ingredient

USDA input 999291 appears in 3 of 11 context records; its summed listed input weight spans 1.1–1.8 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Test a nearby record choice Cereal, multigrain vs Cereal, reduced sugar

Cereal, multigrain is held as one side of the comparison. The explicit record-description contrast is Sugar wording: No matching controlled term in the source name versus reduced-sugar wording; it is a selection cue, not evidence of cause.

Follow this evidence path 3 context records in this source topic Beans, peas, legumes

Papad, grilled or broiled and Soy nuts belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path 3 context records in this source topic Ready-to-eat cereal, lower sugar (=<21.2g/100g)

Cereal, bran flakes, plain and Cereal, multigrain belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path