Valley Fig Growers
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.
