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Guide · 58 foods
Fibre in Indian foods.
How many grams of fibre are in dal, atta, sabzi, fruit and nuts, from India’s own food tables (IFCT 2017, ICMR–National Institute of Nutrition). Adult guidelines suggest about 25–30 g a day.
The top 10, per portion.
Each bar is one portion against 25 g, the lower end of a day’s fibre. Even the richest everyday foods give about a third of it.
- 01Guava100 g8.6 g
- 02Amla100 g7.8 g
- 03Whole chana30 g dry7.6 g
- 04Chia seeds20 g6.9 g
- 05Soybean30 g dry6.5 g
- 06Green peas100 g raw6.3 g
- 07Flaxseed20 g5.2 g
- 08Whole moong30 g dry5.1 g
- 09Rajma30 g dry5.0 g
- 10Methi leaves100 g raw4.9 g
Every food, by group.
A portion is weighed raw, the way ICMR–NIN counts it: 30 g of dry dal is about a quarter of a small katori before cooking.
Pulses
| Food | Per 30 g dry | Per 100 g |
|---|---|---|
| Whole chanaBengal gram, whole | 7.6 g | 25.2 g |
| Soybean | 6.5 g | 21.6 g |
| Whole moonggreen gram | 5.1 g | 17.0 g |
| Rajmared kidney bean | 5.0 g | 16.6 g |
| Chana dalBengal gram dal | 4.5 g | 15.2 g |
| Kabuli chana†white chickpea | 3.7 g | 12.2 g |
| Urad dalblack gram dal | 3.6 g | 11.9 g |
| Lobiacowpea | 3.5 g | 11.5 g |
| Besan†Bengal gram flour | 3.2 g | 10.8 g |
| Masoor dallentil dal | 3.1 g | 10.4 g |
| Moong dal | 2.8 g | 9.4 g |
| Toor dalarhar, red gram dal | 2.7 g | 9.1 g |
| Kulthihorse gram | 2.4 g | 7.9 g |
Grains and millets
| Food | Per 30 g dry | Per 100 g |
|---|---|---|
| Barleyjau | 4.7 g | 15.6 g |
| Quinoa | 4.4 g | 14.7 g |
| Bajrapearl millet | 3.4 g | 11.5 g |
| Whole wheat atta | 3.4 g | 11.4 g |
| Ragifinger millet | 3.4 g | 11.2 g |
| Jowarsorghum | 3.1 g | 10.2 g |
| Oats†rolled | 3.0 g | 10.1 g |
| Daliyabroken wheat | 2.6 g | 8.8 g |
| Brown rice | 1.3 g | 4.4 g |
| Poharice flakes | 1.0 g | 3.5 g |
| White ricemilled | 0.8 g | 2.8 g |
| Maidarefined wheat flour | 0.8 g | 2.8 g |
Vegetables
| Food | Per 100 g raw | Per 100 g |
|---|---|---|
| Green peasfresh | 6.3 g | 6.3 g |
| Methi leavesfenugreek | 4.9 g | 4.9 g |
| Gavarcluster beans | 4.8 g | 4.8 g |
| French beans | 4.4 g | 4.4 g |
| Carrot | 4.2 g | 4.2 g |
| Bhindiokra | 4.1 g | 4.1 g |
| Sweet potato | 4.0 g | 4.0 g |
| Brinjal | 4.0 g | 4.0 g |
| Cauliflower | 3.7 g | 3.7 g |
| Beetroot | 3.3 g | 3.3 g |
| Cabbage | 2.8 g | 2.8 g |
| Onion | 2.5 g | 2.5 g |
| Palakspinach | 2.4 g | 2.4 g |
| Laukibottle gourd | 2.1 g | 2.1 g |
Fruits
| Food | Per 100 g | Per 100 g |
|---|---|---|
| Guava | 8.6 g | 8.6 g |
| AmlaIndian gooseberry | 7.8 g | 7.8 g |
| Pear | 4.5 g | 4.5 g |
| Kiwi† | 3.0 g | 3.0 g |
| Papayaripe | 2.8 g | 2.8 g |
| Pomegranate | 2.8 g | 2.8 g |
| Apple | 2.6 g | 2.6 g |
| Strawberries | 2.5 g | 2.5 g |
| Bananaripe | 1.9 g | 1.9 g |
| Mangoripe | 1.9 g | 1.9 g |
| Orangepulp | 1.3 g | 1.3 g |
Nuts and seeds
| Food | Per 20 g | Per 100 g |
|---|---|---|
| Chia seeds† | 6.9 g | 34.4 g |
| Flaxseedalsi | 5.2 g | 26.2 g |
| Sesametil | 3.4 g | 17.0 g |
| Almonds | 2.6 g | 13.1 g |
| Sunflower seeds | 2.2 g | 10.8 g |
| Peanuts | 2.1 g | 10.4 g |
| Pumpkin seeds† | 1.2 g | 6.0 g |
| Walnuts | 1.1 g | 5.4 g |
How to read these numbers
- Fibre here is total dietary fibre, measured in the raw, edible part of the food.
- IFCT values are averages of food samples analysed by ICMR–NIN. A food’s variety, season and region change its fibre.
- Portions are ICMR–NIN’s: 30 g for cereals and pulses, 100 g for vegetables and fruit (Dietary Guidelines for Indians, 2011), 20 g for nuts and seeds (2024).
- Foods marked † aren’t in IFCT 2017; their values are from USDA FoodData Central.
How close does your day get?
Six quick questions, and a rough count of your daily fibre against the 25–30 g guideline.
*Target. The tested value will be printed on the label and published in the Batch 001 proof tracker.