Dietary fiber goals range from 14 grams per day for young children to 34 grams for males ages 19–30. Prepandemic U.S. data show mean intake of 16.0 grams per day among people ages 2 and older, with restaurants contributing 3.4 grams, or 21% of the total. The figures below put those targets and intake patterns alongside quantified fiber amounts in familiar foods.
Contents
- Daily fiber goals by age and sex
- How much fiber is in legumes and cereals
- Fiber-rich fruits, vegetables, and grains
- Fiber intake among males
- Fiber intake among females
- Combined intake and restaurant contribution
Daily fiber goals by age and sex
The Dietary Guidelines for Americans, 2020–2025 lists age- and sex-specific daily fiber goals. The youngest listed group, children ages 2–3, has a goal of 14 grams for both males and females. For older children and adolescents, the listed goals are higher for males than females in each matching age range.
| Age group | Female goal | Male goal |
|---|---|---|
| 2–3 | 14 g | 14 g |
| 4–8 | 17 g | 20 g |
| 9–13 | 22 g | 25 g |
| 14–18 | 25 g | 31 g |
| 19–30 | 28 g | 34 g |
| 31–50 | 25 g | 31 g |
| 51 and older | 22 g | 28 g |
For females, the goal rises from 17 grams at ages 4–8 to 22 grams at ages 9–13 and 25 grams at ages 14–18. It reaches 28 grams at ages 19–30, then is listed as 25 grams for ages 31–50 and 22 grams for ages 51 and older. These are daily goals, not measured intake averages. Dietary Guidelines for Americans, 2020–2025
For males, the corresponding goals are 20 grams at ages 4–8, 25 grams at ages 9–13, 31 grams at ages 14–18, 34 grams at ages 19–30, 31 grams at ages 31–50, and 28 grams at ages 51 and older. The source presents these goals for the 2020–2025 guideline period. Dietary Guidelines for Americans, 2020–2025
How much fiber is in legumes and cereals
The Dietary Guidelines for Americans, 2005 provides food-level amounts measured in standard portions. Among the listed legumes, beans, peas, and cereals, a standard one-half cup of cooked navy beans provides 9.5 grams of fiber and 128 calories. A standard one-half cup of 100% bran ready-to-eat cereal provides 8.8 grams and 78 calories, while one-half cup of canned kidney beans provides 8.2 grams and 109 calories.
Other high-fiber half-cup portions include cooked split peas at 8.1 grams and 116 calories, cooked lentils at 7.8 grams and 115 calories, cooked pinto beans at 7.7 grams and 122 calories, and cooked black beans at 7.5 grams and 114 calories. Cooked lima beans provide 6.6 grams and 108 calories per one-half cup.
The same source lists 6.3 grams of fiber and 154 calories for one-half cup of canned white beans. One-half cup of cooked chickpeas provides 6.2 grams and 135 calories, while the same portion of cooked Great Northern beans provides 6.2 grams and 105 calories. One cooked globe artichoke provides 6.5 grams of fiber and 60 calories. Cooked cowpeas provide 5.6 grams and 100 calories per one-half cup, and cooked mature soybeans provide 5.2 grams and 149 calories.
| Food and portion | Fiber | Calories |
|---|---|---|
| Cooked navy beans, 1/2 cup | 9.5 g | 128 |
| 100% bran cereal, 1/2 cup | 8.8 g | 78 |
| Canned kidney beans, 1/2 cup | 8.2 g | 109 |
| Cooked split peas, 1/2 cup | 8.1 g | 116 |
| Cooked lentils, 1/2 cup | 7.8 g | 115 |
| Cooked pinto beans, 1/2 cup | 7.7 g | 122 |
| Cooked black beans, 1/2 cup | 7.5 g | 114 |
These food values come from the 2005 guideline source and should be read with that source year and serving description in mind; they are not current laboratory measurements or a claim that every modern product has the same composition. Dietary Guidelines for Americans, 2005
Fiber-rich fruits, vegetables, and grains
The 2005 guideline source also quantifies fiber in fruits, vegetables, potatoes, and grain foods. Two plain rye wafers provide 5.0 grams of fiber and 74 calories. A medium baked sweet potato with peel, weighing 146 grams, provides 4.8 grams and 131 calories. A small raw Asian pear provides 4.4 grams and 51 calories, and a one-half cup serving of cooked green peas provides 4.4 grams and 67 calories.
One whole-wheat English muffin provides 4.4 grams of fiber and 134 calories. A small raw pear provides 4.3 grams and 81 calories. A one-half cup of cooked bulgur provides 4.1 grams and 76 calories, while one-half cup of cooked mixed vegetables provides 4.0 grams and 59 calories. One-half cup of raw raspberries also provides 4.0 grams, with 32 calories.
The portion and preparation details matter for the two sweet-potato entries. One medium boiled sweet potato without peel, weighing 156 grams, provides 3.9 grams of fiber and 119 calories. The baked sweet potato with peel listed above provides 4.8 grams. A medium baked potato with skin provides 3.8 grams and 161 calories.
Other listed foods at 3.8 grams of fiber include one-half cup of raw blackberries, with 31 calories; one-half cup of cooked green soybeans, with 127 calories; and one-half cup of stewed prunes, with 133 calories. Dietary Guidelines for Americans, 2005
Fiber intake among males
The WWEIA/NHANES 2017–March 2020 prepandemic data tables report mean total dietary fiber intake and the restaurant contribution for males by age. Males ages 2–5 had mean total intake of 12.5 grams per day, including 1.7 grams from restaurants, or 14% of total fiber intake. Among males ages 6–11, mean total intake was 14.7 grams per day, with 1.8 grams from restaurants, or 13%.
Males ages 12–19 had mean total intake of 15.4 grams per day. Restaurants contributed 4.0 grams, equal to 26% of total intake. For males ages 20–39, mean total intake was 17.7 grams per day, including 5.2 grams from restaurants, or 30%—the highest restaurant share among the male age groups listed here.
Mean total intake was 18.7 grams per day for males ages 40–59, with 4.6 grams from restaurants, or 25%. Males ages 60 and older had mean total intake of 17.9 grams per day, including 2.7 grams from restaurants, or 15%.
These are prepandemic estimates covering 2017 through March 2020, and the restaurant figures describe their contribution to total fiber intake, not a separate recommended amount. WWEIA/NHANES 2017–March 2020 Prepandemic Data Tables: Table 53, All Restaurants
Fiber intake among females
In the same prepandemic data tables, females ages 2–5 had mean total dietary fiber intake of 12.0 grams per day. Restaurants contributed 1.4 grams, or 12% of total intake. Females ages 6–11 had mean total intake of 14.7 grams per day, with 2.3 grams from restaurants, equal to 16%.
Females ages 12–19 had mean total intake of 13.6 grams per day, including 3.3 grams from restaurants, or 24% of total fiber intake. Among females ages 20–39, mean total intake was 15.5 grams per day. Restaurants contributed 3.9 grams, or 25%.
For females ages 40–59, mean total intake was 15.0 grams per day, with 2.8 grams from restaurants, or 19%. Females ages 60 and older had mean total intake of 15.2 grams per day, including 2.1 grams from restaurants, or 14%.
The female figures are means for the stated age groups and prepandemic measurement period. They should not be treated as individual targets or as measurements for years after March 2020. WWEIA/NHANES 2017–March 2020 Prepandemic Data Tables: Table 53, All Restaurants
Combined intake and restaurant contribution
For males and females combined, people ages 2–19 had mean total dietary fiber intake of 14.1 grams per day. Restaurants contributed 2.7 grams, equal to 19% of total intake. Among people ages 20 and older, mean total intake was 16.6 grams per day, with 3.6 grams from restaurants, or 22%.
Across males and females ages 2 and older, mean total dietary fiber intake was 16.0 grams per day. Restaurants contributed 3.4 grams, or 21% of total fiber intake. This combined estimate describes the prepandemic period from 2017 through March 2020 and is separate from the age- and sex-specific daily goals in the 2020–2025 dietary guidelines.
The food examples show how portions can contribute measurable amounts: one-half cup of cooked navy beans is listed at 9.5 grams, two plain rye wafers at 5.0 grams, and one-half cup of raw raspberries at 4.0 grams. The intake estimates, in contrast, are population means and include all reported food sources, including restaurants. WWEIA/NHANES 2017–March 2020 Prepandemic Data Tables: Table 53, All Restaurants