Fiber % Daily Value to grams
Type in the fiber number from a Nutrition Facts label. See it in grams or in % Daily Value, and see how much of your own daily goal it covers.
Fiber in one serving
9grams
Not sure what your goal is?
The fiber calculator sets a daily goal from your age, your sex and how much you eat. Then come back and check any label against it.
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How do you turn % Daily Value into grams of fiber?
Multiply the percent by 28 and divide by 100. The FDA Daily Value for fiber is 28 grams, so every 1% on the label is about 0.3 grams. A fiber drink that says 32% has about 9 grams per serving.
Foods made for children 1 to 3 use a Daily Value of 14 grams, set in the FDA labeling rule. On those labels, every 1% is about 0.1 grams. No fiber Daily Value is set for babies under 1.
| % Daily Value | Ages 4 and up (28g) | Ages 1 to 3 (14g) |
|---|---|---|
| 5% | 1.4g | 0.7g |
| 10% | 2.8g | 1.4g |
| 15% | 4.2g | 2.1g |
| 20% | 5.6g | 2.8g |
| 25% | 7g | 3.5g |
| 30% | 8.4g | 4.2g |
| 50% | 14g | 7g |
| 100% | 28g | 14g |
Is that a lot of fiber?
The FDA's label guide gives a quick rule. 5% Daily Value or less per serving is low. 20% or more is high. For fiber, that means about 1.4 grams or less is low and 5.6 grams or more is high.
The words on the front of the box follow a similar rule. "Good source of fiber" means 10% to 19% of the Daily Value per standard serving. "High fiber" and "excellent source of fiber" mean 20% or more. The FDA's standard serving for a type of food can differ from the serving size on the package, so check the grams too.
Why the label percent may not fit you
The label uses 28 grams for everyone 4 and older. Your own number depends on your age, your sex and how much you eat. It may be anywhere from 19 to 38 grams. See the daily fiber by age chart for the official number for your group.
That is why this calculator asks for your goal. A food with 9 grams of fiber is 32% on the label. Against a 25 gram goal it is 36% of your day. Against a 38 gram goal it is 24%.
If you had more than one serving, multiply. Two servings of a food with 5 grams is 10 grams.
Questions
How many grams of fiber is 100% Daily Value?
28 grams. That is the FDA Daily Value for fiber for adults and children 4 and older. Foods made for children 1 to 3 use 14 grams instead.
How do I turn % Daily Value into grams of fiber?
Multiply the percent by 28, then divide by 100. A label that says 10% has about 2.8 grams of fiber per serving. A label that says 32% has about 9 grams.
What does 20% Daily Value of fiber mean?
It means one serving has about 5.6 grams of fiber. The FDA says 20% or more of the Daily Value per serving is high, and 5% or less is low.
What does "good source of fiber" mean on a package?
It means the food has 10% to 19% of the Daily Value per standard serving, or about 2.8 to 5.3 grams. "High fiber" and "excellent source" mean 20% or more, so at least 5.6 grams. The FDA's standard serving can differ from the serving size printed on the package.
Why does the % Daily Value not match my fiber goal?
The label uses one number, 28 grams, for everyone 4 and older. Your own goal may be anywhere from 19 to 38 grams. Read the grams and divide by your own goal to see your real share.
Why is my answer a little different from the grams on the label?
The grams and the percent printed on a label are both rounded. Turning one into the other can come out a fraction of a gram off. If the label shows grams, go by the grams.
Sources: FDA Daily Value table, FDA, How to Understand and Use the Nutrition Facts Label, 21 CFR 101.9 (Daily Values for fiber by age) and 21 CFR 101.54 ("good source" and "high" claims). Last reviewed .
This page is general information, not medical advice. Talk to a doctor or a registered dietitian about fiber for a child, during pregnancy, or if you have a digestive condition.
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