How to Read the Fiber Line on a Nutrition Label
Marketing words like "multigrain" and "made with whole grain" do not tell you much. The Nutrition Facts label does.
Key takeaways
- Look for "Dietary Fiber" under Total Carbohydrate.
- The FDA Daily Value for fiber is 28 g.
- 5% DV or less is low. 20% DV or more is high.
Where to look
On a US Nutrition Facts label, "Dietary Fiber" is listed under "Total Carbohydrate", in grams and as a % Daily Value. The Daily Value is based on a 2,000-calorie diet and is set at 28 grams of fiber.
A quick rule of thumb
| % Daily Value | Roughly | Meaning |
|---|---|---|
| 5% or less | 1.4 g or less | Low |
| 10 to 19% | 3 to 5 g | Moderate to good source |
| 20% or more | 5.6 g or more | High in fiber |
Tricks to watch for
- "Multigrain" is not "whole grain." Look for "100% whole wheat" or a whole grain as the first ingredient.
- Added fibers. Ingredients such as inulin, chicory root, or polydextrose boost the number, but they do not bring the other benefits of whole foods.
- Serving size. A bar with 5 g of fiber per serving can hide a tiny serving. Compare per 100 calories or per realistic portion.
- Sugar. Some fiber bars and cereals carry a lot of added sugar. Check the "Added Sugars" line too.
Next step: learn how much fiber you need, then stock up from the foods list.
This article is for general education and is not medical advice. See our medical disclaimer.