ProximatesgKey Nutrient

Foods Rich in Fiber (Total)

Indigestible plant material that supports digestive health, blood sugar control, and cholesterol management. Found in whole grains, legumes, fruits, and vegetables.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Promotes regular bowel movements
Helps control blood sugar
Lowers cholesterol
Supports gut microbiome

Deficiency Signs

Constipation
Blood sugar spikes
Increased heart disease risk

Higher needs:People on low-carb diets · Those eating mostly processed foods

Daily Requirement (RDA)

g/day

Adult Male

g/day

Adult Female

g/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Fiber (Total)

Ranked by g per 100g edible portion. Filter by food origin or dietary preference.

#	Food	g/100g	% DV	DB
1	Crude corn bran	79	316%	USDA
2	Seed gums (includes locust bean gums	77	309%	USDA
3	Cloud ears fungi	70	280%	USDA
4	Curry powder spices	53	213%	USDA
5	Cinnamon spices	53	212%	USDA
6	Fenugreek seeds Methi	48	190%	IFCT
7	Savory spices	46	183%	USDA
8	Coriander seeds Dhania	45	179%	IFCT
9	Baobab powder बाओबाब पाउडर	45	178%	USDA
10	Roasted (navajo) pinon nuts	43	174%	USDA
11	Crude wheat bran	43	171%	USDA
12	Rosemary spices	43	170%	USDA
13	Oregano spices	43	170%	USDA
14	Coriander seed spices	42	168%	USDA
15	Sun country cereals ready-to-eat	41	165%	USDA
16	Marjoram spices	40	161%	USDA
17	Sage spices	40	161%	USDA
18	Carob flour	40	159%	USDA
19	Fennel seed spices	40	159%	USDA
20	Oyster mushroom	39	156%	IFCT
21	Caraway seed spices	38	152%	USDA
22	Basil spices	38	151%	USDA
23	Dry powder cocoa	37	148%	USDA
24	Thyme spices	37	148%	USDA
25	Canadian cultivated emi-tsunomata seaweed	37	147%	USDA
26	Rasam powder	36	143%	INDB
27	Garam masala	36	142%	INDB
28	Paprika spices पपरिका	35	140%	USDA
29	Chili powder spices	35	139%	USDA
30	Sambar powder	35	138%	INDB

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Fiber (Total) do I need daily?▼

The recommended daily allowance (RDA) for Fiber (Total) is 30g/day for adult men and 25g/day for adult women, based on ICMR 2020 guidelines for India.

What does Fiber (Total) do for the body?▼

Promotes regular bowel movements. Helps control blood sugar. Lowers cholesterol. Supports gut microbiome.

What happens if I don't get enough Fiber (Total)?▼

Fiber (Total) deficiency can lead to: Constipation, Blood sugar spikes, Increased heart disease risk. Adequate intake through diet or supplementation is recommended.