About FiberGoal

FiberGoal is a fiber nutrition database. Search any food and get its total fiber, soluble fiber, insoluble fiber, and fiber per calorie — in one place, clearly presented.

The data

All fiber data comes from USDA FoodData Central — specifically the Foundation Foods and SR Legacy datasets. These are the most complete, peer-reviewed nutritional datasets publicly available. We cover 2,494 whole foods with fiber data.

We exclude Branded Foods (packaged products) because their fiber data is self-reported by manufacturers and inconsistent.

Why fiber matters

Most people get 10–15g of fiber per day. The recommended intake is 25–38g. The gap is meaningful: dietary fiber feeds gut bacteria, slows glucose absorption, reduces LDL cholesterol, and keeps digestion regular.

The distinction between soluble and insoluble fiber matters too. Soluble fiber (oats, beans, apples) dissolves in water, feeds gut bacteria, and forms a gel that slows digestion. Insoluble fiber (wheat bran, vegetables) adds bulk and speeds transit time. Both count toward your daily goal — and both have distinct benefits.

Not medical advice

FiberGoal is an informational tool, not medical advice. Nutritional values are reference amounts from USDA data — actual fiber content in any given food varies by ripeness, preparation method, and sourcing. Consult a registered dietitian for personalized recommendations.

Tools