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  3. The surprising facts about dietary fiber
  4. Recommended amount of daily dietary fiber intake
  5. Amount of dietary fiber in various foods

The surprising facts about dietary fiberAmount of dietary fiber in various foods

Many people associate celery and burdock root with foods that contain a lot of dietary fiber, but, on a gram-for-gram basis, nori (an edible seaweed) and soybean flour have more dietary fiber. Find out what other foods are rich sources of dietary fiber.

The DG (tentative dietary goal for preventing lifestyle related diseases) for people aged 18 and older is at least 20 grams for men and at least 18 grams for women.
As well as knowing the intake goal, it is important to understand how much dietary fiber is included in different foods.

Amount of dietary fiber contained in grains

Food Dietary fiber*1 per 100 grams Quantity*2
Soluble
dietary fiber
Insoluble
dietary fiber
Total
amount
(g)
Unit Weight
(g)
Amount of dietary fiber (g)
Rice Minute trace 0.6 0.6
Flour 1.2 1.3 2.5
Rye flour 4.7 8.2 12.9
Oatmeal 3.2 6.2 9.4
Cornflakes 0.3 2.1 2.4
Rye bread 2 3.6 5.6 1 piece 72 4.0
Currant bun 0.9 1.3 2.2 1 bun 36 0.8
Bun 1 1 2 1 bun 31 0.6
French bread 1.2 1.5 2.7 1 slice 30 0.8
Dried buckwheat noodle 1.6 2.1 3.7 1 serving 100 3.7
Dried Chinese-style noodle 1.6 1.3 2.9 1 serving 73 2.1
Dried wheat noodle 0.6 1.8 2.4 1 serving 100 2.4
Potato 0.6 0.7 1.3 1 potato 110 1.4

Amount of dietary fiber contained in vegetables

Food Dietary fiber*1 per 100 grams Quantity*2
Soluble
dietary fiber
Insoluble
dietary fiber
Total amount Unit Weight (g) Amount of dietary fiber (g)
Japanese radish leaves 0.8 3.2 4
Japanese radish 0.5 0.9 1.4
Dried Japanese radish 3.6 17.1 20.7 1 serving 5 1.0
Lotus root 0.2 1.8 2 1 knot 200 4.0
Burdock root 2.3 3.4 5.7 1 180 10.3
Squash 0.7 2.1 2.8
Carrot 0.7 2 2.7 1 130 3.5
Green soybean 0.4 4.6 5 1 pod 3 0.2
Tomato 0.3 0.7 1 1 150 1.5
Molokheiya (Egyptian spinach) 1.3 4.6 5.9
Green bell pepper 0.6 1.7 2.3 1 40 0.9
Cabbage 0.4 1.4 1.8
Celery 0.3 1.2 1.5 1 150 2.3
Nappa cabbage 0.3 1 1.3 1 150 2.0
Spinach 0.7 2.1 2.8 1 bunch 250 7.0
Cucumber 0.2 0.9 1.1 1 100 1.1
Green pea 0.6 7.1 7.7 1 table-spoon 10 0.8
Parsley 0.6 6.2 6.8

Amount of dietary fiber contained in mushrooms

Food Dietary fiber*1 per 100 grams Quantity*2
Soluble
dietary fiber
Insoluble
dietary fiber
Total amount Unit Weight (g) Amount of dietary fiber (g)
Dried cloud ear mushroom 0 57.4 57.4
Dried shiitake mushroom 3 38 41
Shiitake mushroom 0.5 3 3.5 1 15 0.5
Nameko mushroom 1 2.3 3.3 1 pack 100 3.3
Shimeji mushroom 0.7 2.6 3.3 1 pack 100 3.3

Amount of dietary fiber contained in fruits

Food Dietary fiber*1 per 100 grams Quantity*2
Soluble
dietary fiber
Insoluble
dietary fiber
Total amount Unit Weight (g) Amount of dietary fiber (g)
Dried Japanese persimmon 1.3 12.7 14 1 30 4.2
Dried fig 3.3 7.6 10.9 1 30 3.3
Dried prune 3.4 3.8 7.2 1 10 0.7
Avocado 1.7 3.6 5.3 1 230 12.2
Banana 0.1 1 1.1 1 150 1.7
Grape 0.2 0.3 0.5 1 bunch 100 0.5
Apple 0.3 1.2 1.5 1 300 4.5
Pear 0.2 0.7 0.9 1 300 2.7
Watermelon 0.1 0.2 0.3 1/16 400 1.2
Strawberry 0.5 0.9 1.4 1 20 0.3

Amount of dietary fiber contained in beans

Food Dietary fiber*1 per 100 grams Quantity*2
Soluble
dietary fiber
Insoluble
dietary fiber
Total amount Unit Weight (g) Amount of dietary fiber (g)
Dried kidney bean 3.3 16 19.3 1 serving 25 4.8
Dried cowpea 1.3 17.1 18.4 1 serving 25 4.6
Dried azuki bean 1.2 16.2 17.8 1 cup 150 26.7
Dried pea 1.2 16.2 17.4 1 serving 25 4.4
Dried soybean 1.8 15.3 17.1 1 serving 25 4.3
Toasted soybean flour 1.9 15 16.9 1 table spoon 6 1.0
Azuki bean paste 0.3 6.5 6.8
Natto 2 3.9 5.9 1 pack 50 3.0
Silken tofu (soft tofu) 0.1 0.2 0.3 1 200~300 0.6~0.9
Cotton tofu (hard tofu) 0.1 0.3 0.4 1 200~300 0.8~1.2
Frozen bean curd 0.6 1.2 1.8 1 19 0.3

Amount of dietary fiber contained in nuts and seeds

Food Dietary fiber*1 per 100 grams Quantity*2
Soluble
dietary fiber
Insoluble
dietary fiber
Total amount Unit Weight (g) Amount of dietary fiber (g)
Boiled sweet chestnut 0.3 6.3 6.6 4 50 3.3
Ginkgo nut 0.3 1.5 1.8 3 9 0.2
Sesame 2.5 10.1 12.6 1 table spoon 10 1.3

Amount of dietary fiber contained in seaweed

Food Dietary fiber*1 per 100 grams Quantity*2
Soluble
dietary fiber
Insoluble
dietary fiber
Total amount Unit Weight (g) Amount of dietary fiber (g)
Dried barilla 43.3
Dried seaweed 36
Dried wakame seaweed 32.7
Dried konbu seaweed 27.1
  1. 1Source: STANDARD TABLES OF FOOD COMPOSITION IN JAPAN 2010-Ministry of Education, Culture, Sports, Science and Technology
  2. 2Keiko Okuda, Amount of sugar in carbohydrate and dietary fiber, 2011, X-Knowledge Co., Ltd

Dietary fiber is found in many plant-based foods such as seaweed, beans, vegetables, mushrooms and fruits. If boiled or fried, the amount of dietary fiber contained in a 100g serving will be higher than that in 100g of the raw food because cooking reduces mass.