compound
Dietary fibre
Dietary fibre is a group of non-digestible carbohydrates and associated compounds that pass into the large intestine.
Its members differ in structure, viscosity, fermentability and food source, so fibre is a category rather than one molecule.
A family of non-digestible carbohydrates
EFSA defines dietary fibre as non-digestible carbohydrates plus lignin, including non-starch polysaccharides, resistant oligosaccharides and resistant starch. The definition separates fibre from glycaemic carbohydrates that are digested and absorbed in the small intestine.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| Ground flaxseed | 23.1 g |
| Almonds, dry-roasted and salted | 11 g |
| Almonds | 10.8 g |
| Peanuts, raw | 8.01 g |
| Lentils, cooked and salted (SR Legacy 2018) | 7.9 g |
Show 15 more foods
| Food | Per 100 g |
|---|---|
| Hummus, commercial | 5.4 g |
| English walnuts, raw | 5.21 g |
| Pumpkin seeds | 5.08 g |
| Carrots, frozen and unprepared | 3.2 g |
| Mature carrots, raw | 3.1 g |
| Brown rice, long-grain, raw | 3.02 g |
| Pie pumpkin, raw | 2.3 g |
| Spinach, raw (SR Legacy 2018) | 2.2 g |
| Grape tomatoes, raw | 2.1 g |
| Red Delicious apple, raw | 2.04 g |
| Navel orange, raw | 2 g |
| Banana, ripe, raw | 1.7 g |
| Spinach | 1.56 g |
| Orange bell pepper, raw | 0.97 g |
| White rice, long-grain, raw | 0.15 g |
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Almonds, dry-roasted and salted: 1 cup (135 g) — 14.85 g.
- Hummus, commercial: 2 tablespoon (33.9 g) — 1.83 g.
The source records and EFSA guidance are linked in References below.
Related topics
Dietary fibre includes Soluble fibre
Soluble fibre is a broad subset within the dietary-fibre category.
Dietary fibre includes Insoluble fibre
Insoluble fibre is a broad subset within the dietary-fibre category.
Worth knowing
EFSA adult reference. EFSA considers an intake of 25 g/day of fibre adequate for normal laxation in adults.
A closer look
Soluble and insoluble are useful shorthand
Solubility is only one property. Viscosity, fermentability and the food matrix can differ within both broad labels, so a fibre amount should retain its definition and source.
Solubility is only one property
Fibre behaviour also depends on viscosity, fermentation, particle structure and the surrounding food matrix.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for carbohydrates and dietary fibreChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04