Valley Fig Growers

How Much Fiber Do I Need?

Family

It is recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day or 25 grams per day for women and 38 grams per day for men. The recommended intake for adults over 50 is 30 grams for men and 21 grams for women per day, due to decreased food consumption. Most Americans greatly under consume dietary fiber, and usual intake averages only 15 grams per day.

Fiber Recommendations by Age

  Age Recommended Daily Fiber Intake
Children 1-3 19
Children 4-8 25
Boys & Men 9-13 31
Boys & Men 14-50 38
Boys & Men 51-70+ 30
Girls & Women 9-18 26
Girls & Women 19-50 25
Girls & Women 51-70+ 21

SOURCE: Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005).

Nutrients Provided in Serving Sizes of Common Fruits

  Serving Calories Dietary Fiber (g) Potassium (g) Calcium (mg) Iron (mg)
Apples 1 med. 91 3.0 177 11.0 0.3
Bananas 1 med. 75 1.7 324 4.9 0.3
Dates 1/4 c. 113 3.8 240 10.0 0.2
Dried Figs 1/4 c. 113 4.9 244 53.0 1.2
Grapes 1.5 c. 98 0.8 255 15.0 0.4
Oranges 1 med. 72 2.9 279 62.0 0.2
Prunes 1/4 c. 109 2.4 290 7.2 0.6
Raisins 1/4 c. 126 2.3 306 16.0 1.2
Strawberries 8 med. 147 2.2 244 20.6 0.6

SOURCE: USDA National Nutrient Database; Dried Fruit Association.