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.

Data Sources

All fiber data comes from USDA FoodData Central — the U.S. Department of Agriculture's comprehensive, peer-reviewed nutritional database. We draw specifically from two datasets:

  • Foundation Foods — rigorously measured nutrient values for raw and minimally processed foods, including extensive soluble and insoluble fiber breakdowns. Updated regularly by USDA researchers.
  • SR Legacy — the Standard Reference Legacy dataset, the gold-standard nutritional reference that underpins most nutrition databases and food labels in the United States.

Combined, these datasets cover 2,494 whole foods with fiber data. We exclude Branded Foods (packaged products) because their fiber values are self-reported by manufacturers and highly variable.

Methodology

Here's exactly how we process the data:

  • Source: Raw JSON exports from USDA FoodData Central (Foundation + SR Legacy). We parse these locally — no live API calls at runtime.
  • Serving sizes: Taken directly from USDA-provided portion data where available. When multiple portions exist, we select the most common household serving (e.g., "1 cup cooked" over "1 gram"). When no portion data exists, we display per-100g only.
  • Soluble/insoluble breakdown: Only shown when USDA has measured both values for that specific food. Many foods have total fiber but not the breakdown — we never estimate or interpolate missing values.
  • Deduplication: When multiple USDA entries exist for the same food in different forms (e.g., raw vs. canned), each is kept as a separate entry because fiber content differs meaningfully by preparation.
  • Excluded: Branded/packaged foods (self-reported, inconsistent), foods with no fiber data, and foods flagged as experimental in the USDA source.
  • Calculator and tools: All calculations use the actual USDA fiber values — no estimates, averages, or AI-generated data. When you add a food to the calculator, you see its real measured fiber content.

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.

Medical Disclaimer

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. Individual fiber needs vary based on age, sex, health conditions, and medications. Consult a registered dietitian or your healthcare provider for personalized dietary recommendations.

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