Free · No signup · Updated October 2026
Fiber calculator: how much fiber is in your meal?
Most adults need 25 to 38 g of fiber a day, and most eat about 15 g. A cup of cooked lentils brings about 15 g on its own. Type what you ate or snap a photo, and see the fiber in each food.
- Best for checking one meal’s fiber
- Free, no account, no email
- Results in a few seconds
- Estimated from USDA values
Get Cloche on your iPhone, free on TestFlight
How much fiber should you eat a day?
The Dietary Guidelines for Americans set 14 g for every 1,000 calories you eat. That works out to these amounts, from the National Academies’ Adequate Intakes:
| Who | Fiber a day |
|---|---|
| Women 19 to 50 | 25 g |
| Women 51 and older | 21 g |
| Men 19 to 50 | 38 g |
| Men 51 and older | 30 g |
The calculator compares your meal with 28 g, the Daily Value on a US food label. Raise fiber over a few weeks and drink more water as you do. A sudden jump brings gas and cramps.
Which everyday plates carry the most fiber?
Beans, lentils, whole grains, fruit with its skin and vegetables carry the fiber. These six plates carry the most in Cloche’s food data. Portions and recipes vary.
| Plate | Portion | Estimated fiber | Of 28 g reference |
|---|---|---|---|
| Burrito Bowl | 1 bowl | 17 g | 61% |
| Oatmeal with Blueberries | 1 bowl | 12 g | 44% |
| Tuna Poke Bowl | 1 bowl | 12 g | 43% |
| Tofu Stir Fry | 1 plate | 11 g | 40% |
| Spaghetti Bolognese | 1 plate | 10 g | 36% |
| Chicken Burrito | 1 burrito | 9.6 g | 34% |
How does the fiber calculator work?
You describe the meal the way you’d say it. Cloche splits it into foods, sizes each portion and estimates its fiber from USDA values. It counts what the meal carries. How your gut handles it shows up in your own week.
For the whole day, not one meal, see Cloche for digestion. More free tools: the sodium calculator and the purine calculator for gout. Every number is an estimate; we publish how far off the estimates run against USDA reference foods.
Questions people ask
How many grams of fiber should I eat a day?
Most adults need 25 to 38 g. The US guidance is 14 g per 1,000 calories: 25 g for women 19 to 50, 38 g for men 19 to 50, and a little less after 50.
What food has the most fiber?
Beans and lentils lead, at about 15 g a cooked cup. Raspberries, chia seeds, split peas, avocado, oats and whole-wheat pasta follow.
Is 50 g of fiber a day too much?
Some people eat 50 g a day without trouble, but a fast jump causes gas and bloating. Add 5 g a week and drink more water as you go.
Do I need to type exact portions?
No. Say it the way you would to a friend, such as two eggs and toast. Add a size when you know it, such as a large bowl, and the estimate gets closer.
Want this for every meal, without typing it twice?
Cloche is a food journal for iPhone. Say what you ate or take a photo, and it adds up your fiber across the day and the week, and shows which meals brought the most.
Cloche is on TestFlight, Apple’s app for trying an app before its release. It’s free while it is. Leave your email and the invite comes from [email protected].