The surprising facts about dietary fiber
Amount 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 21 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.
- *Dietary Reference Intakes for Japanese (2020)
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 | 0.5 | 0.5 | - | - | - |
| Flour (grade 1) | 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 |
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 (boiled) | 0.8 | 2.8 | 3.6 | - | - | - |
| Japanese radish | 0.5 | 0.9 | 1.4 | - | - | - |
| Dried Japanese radish | 5.2 | 16.1 | 21.3 | 1 serving | 5 | 1.1 |
| 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 | 2.1 | 2.8 | 1 | 130 | 3.6 |
| 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 |
| 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 | 2.7 | 44 | 46.7 | - | - | - |
| Shiitake mushroom | 0.4 | 4.1 | 4.6 | 1 | 15 | 0.7 |
| Nameko mushroom | 1 | 2.4 | 3.4 | 1 pack | 100 | 3.4 |
| Shimeji mushroom | 0.3 | 1.6 | 1.9 | 1 pack | 100 | 1.9 |
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 | 3.4 | 7.3 | 10.7 | 1 | 30 | 3.2 |
| Dried prune | 3.4 | 3.8 | 7.1 | 1 | 10 | 0.7 |
| Avocado | 1.7 | 3.9 | 5.6 | 1 | 230 | 12.9 |
| Banana | 0.1 | 1 | 1.1 | 1 | 150 | 1.7 |
| Grape | 0.2 | 0.3 | 0.5 | 1 bunch | 100 | 0.5 |
| Apple | 0.4 | 1.0 | 1.4 | 1 | 300 | 4.2 |
| 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 | 16.2 | 19.6 | 1 serving | 25 | 4.9 |
| Dried cowpea | 1.3 | 17.1 | 18.4 | 1 serving | 25 | 4.6 |
| Dried azuki bean | 1.0 | 14.2 | 15.3 | 1 cup | 150 | 23 |
| Dried pea | 1.2 | 16.2 | 17.4 | 1 serving | 25 | 4.4 |
| Dried soybean | 1.5 | 16.4 | 17.9 | 1 serving | 25 | 4.5 |
| 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 | 0.3 | 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 | 0.5 | 1.9 | 2.5 | 1 | 19 | 0.5 |
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 | 1.4 | 1.6 | 3 | 9 | 0.1 |
| 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 | - | - | 51.8 | - | - | - |
| Dried seaweed | - | - | 36 | - | - | - |
| Dried wakame seaweed | - | - | 32.7 | - | - | - |
| Dried konbu seaweed | - | - | 51.8 | - | - | - |
- *1Source: the Standard Tables of Food Composition in Japan 2020 (eighth revised edition), Ministry of Education, Culture, Sports, Science and Technology
- *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.