Fiber content
Fiber per 1 medium (130 g): 2.3 g - that works out to 0.5 g of fiber for each 100 kcal.
| Total fiber, one serving | 2.3 g (1 medium) |
|---|---|
| Serving weight | 130 g |
| Fiber in 100 g | 1.8 g |
| Fiber per 100 kcal | 0.5 g |
| Energy, one serving | 484 kcal |
| Women 19-50 (25 g a day) | 9% per serving |
| Men 19-50 (38 g a day) | 6% per serving |
| Label Daily Value (28 g) | 8% per serving |
| Place in grains, by serving | 91st of 186 |
| Place in grains, per 100 kcal | 163rd of 186 |
| Food type | Whole food |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 2.3 g in a 1 medium serving of muffin, whole grain is 9% of the first and 6% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 8%.
Calorie for calorie, the figure is 0.5 g of fiber per 100 kcal (this serving is 484 kcal). Among the 186 grains with USDA energy data here that is 163rd, and 906th across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits below the ratio a whole day of eating is meant to reach.
Getting all 25 g from muffin, whole grain alone would take 11 servings, and 38 g would take 17. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 1.8 g | 372 |
| 1 medium - this page's serving | 130 | 2.3 g | 484 |
| 1 miniature | 25 | 0.5 g | 93 |
| 1 small | 70 | 1.3 g | 260 |
| 1 large | 180 | 3.2 g | 670 |
| 1 bite size | 10 | 0.2 g | 37 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Related
Questions
2.3 g of total dietary fiber, in a portion weighing 130 g. On a US label that reads as 8% of the 28 g Daily Value.
By fiber per serving it is number 91 of 186 in its group in this database, and number 163 of 186 when ranked by fiber per 100 kcal.
0.5 g. USDA lists 1.8 g of fiber and 372 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 11 for the 25 g Adequate Intake for women aged 19 to 50, or 17 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2707836 (Muffin, whole grain, FNDDS 2021-2023). USDA nutrient data is public domain.