Everyday tool
Track your fiber, day by day
Log foods straight from the database, set a daily goal, and watch your total climb. Your log lives in this browser - no account, no sign-up.
Fiber, made simple
How much fiber is in the food you eat?
Look up the fiber in 961 foods, log what you eat to hit your daily target, and find out how much fiber you actually need - all free, all private, right in your browser.
28g
daily goal
961
Foods with fiber data
USDA
FoodData Central sourced
Soluble +
insoluble
insoluble
Estimated split on every food
100%
Free reference & calculator
Richest sources
The highest-fiber foods
Per typical serving, from the database. Tap any food for the full breakdown.
SeedsChia Seeds1 cup57.8g fiberSeedsFlax Seeds1 cup38.8g fiberGrainsWheat Bran1 cup25.7g fiberPrepared mealsPinto Beans with Meat1 cup18.7g fiberPrepared mealsBlack Beans with Meat1 cup18.2g fiberLegumes & beansBlack Beans, from canned, no Added Fat1 cup18.2g fiberLegumes & beansBlack Beans, from canned, Fat Added1 cup18.1g fiberLegumes & beansBlack Beans, from canned, reduced sodium1 cup18.1g fiber
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Fiber guides
Read up before you count
Free, in-depth explainers grounded in the same database - no sign-up, no paywall.
7 min readSoluble vs Insoluble Fiber: What Each One Actually DoesWhat soluble and insoluble fiber physically do, which foods lean which way, and why the split matters far less than the total. With grams from 961 foods.8 min readHow to Eat 30 g of Fiber a Day, Without Living on BranTwo worked 30 g days built from real foods and real USDA gram counts, the swaps that add the most, and where the grams quietly disappear.7 min readLegumes vs Whole Grains: Which Really Delivers More Fiber?Per serving, legumes carry two to four times the fiber of whole grains. Here is the gap in USDA grams, why it exists, and where grains still win.7 min readWhy Adding Fiber Causes Bloating, and How to Ramp Up ProperlyGas after a fiber increase usually comes from the size of the jump, not the fiber. A four-week ramp with real gram counts, and what makes it worse.7 min readGetting Enough Fiber on a Low-FODMAP DietA low-FODMAP elimination phase removes several of the highest-fiber foods at once. Here is the size of that gap in grams, and where the rest can come from.7 min readFiber on a Low-Carb or Keto Diet: Where the Grams Come FromCutting grains and legumes removes most of a normal fiber intake. Here is what is left, in USDA grams, and how a low-carb day still reaches 30 g.7 min read30 Plants a Week: What the Target Means and How to Count ItWhere the 30-plants-a-week idea came from, why plant variety is a different measurement from fiber grams, and a worked week that gets there.6 min readHigh-Fiber Breakfast: Five Real Options, With the GramsBreakfast is the easiest meal to fix. Five worked high-fiber breakfasts from 13 g to 22 g, the stir-in trick, and how to read a cereal box properly.