Interactive Nutrition Facts Label • October 2021
Dietary Fiber 3
o Compare and choose foods to get
100% DV of dietary ber on most days.
And remember:
• 5% DV or less of dietary ber per serving
is considered low
• 20% DV or more of dietary ber per
serving is considered high
o Look for whole grains on the ingredient
list on a food package. Some examples of
whole grain ingredients are barley, brown
rice, buckwheat, bulgur, millet, oatmeal,
quinoa, rolled oats, whole grain corn, whole
grain sorghum, whole oats, whole rye, and
whole wheat.
Tip: Ingredients are listed in descending
order by weight—the closer an
ingredient is to the beginning of the
list, the more of that ingredient is in
the food.
o Try whole grains (such as brown rice, bulgur,
couscous, and quinoa) as side dishes and
switch from rened to whole grain versions
of commonly consumed foods (such as
breads, cereals, pasta, and rice).
The Daily Value for dietary ber is 28 g per day. This is based on a 2,000 calorie daily
diet—your Daily Value may be higher or lower depending on your calorie needs.
o Limit rened grains and products made
with rened grains (such as cakes, cookies,
chips, and crackers), which can be high in
added sugars, saturated fat, and/or
sodium and are common sources of
excess calories.
o Start your day with a bowl of whole grain
breakfast cereal (such as bran or oatmeal)
that is high in dietary ber and low in
added sugars. Top your cereal with fruit
for sweetness and even more ber!
o Choose whole fruit (fresh, frozen, dried,
and canned in 100% fruit juice) as snacks
and desserts and add fruits to salads and
side dishes.
o Keep raw, cut-up vegetables handy for
quick snacks. Choose colorful dark green,
orange, and red vegetables, such as
broccoli orets, carrots, and red peppers.
o Add beans, peas, and lentils to salads,
soups, and side dishes—or serve them
as a main dish.
o Try plant sources of protein (such as beans,
peas, lentils, and unsalted nuts and seeds)
in place of some meats and poultry.
Use the Nutrition Facts label as a tool for increasing consumption of dietary ber. The Nutrition
Facts label on food and beverage packages shows the amount in grams (g) and the % Daily Value
(%DV) of dietary ber per serving of the food.
Food manufacturers may voluntarily list the amount in grams (g) per serving of soluble dietary ber
and insoluble dietary ber on the Nutrition Facts label (under Dietary Fiber), but they are required to
list soluble dietary ber and/or insoluble dietary ber if a statement is made on the package labeling
about their health effects or the amount (for example, “high” or “low”) contained in the food.
Action Steps
For Increasing Dietary Fiber in Your Diet