Nutrient table · IFCT 2017 · ICMR-NIN 2020
Dietary fibre content of Indian foods
Per 100 g, the richest fibre sources in IFCT 2017 are whole spices, led by fenugreek seeds at 47.5 g and coriander seeds at 44.8 g. For everyday foods, look to flaxseeds at 26.2 g, dry field beans at 23.4 g, soya bean at 21.6 g, dried peas at 17.0 g and barley at 15.6 g. The ICMR-NIN 2020 summary gives no single daily fibre figure.
What dietary fibre does, and where Indian diets stand
Dietary fibre is the part of plant food the small intestine cannot digest. Some of it holds water and keeps stools soft and regular; some is fermented by gut bacteria into compounds that feed the lining of the colon. Fibre also slows how fast a meal leaves the stomach, which helps meals feel filling and smooths the rise in blood sugar after eating.
Traditional Indian meals were rich in fibre: whole millets, coarse chakki atta, whole dals and plenty of greens. City diets have drifted towards polished rice, maida, peeled dals and fewer vegetables, and much of the fibre has gone with the husk and bran. Milk, eggs, meat, fish and fats carry none at all.
This table ranks the 182 foods in IFCT 2017 with a measurable fibre value, per 100 g. Spices fill most of the first fifteen places because they are dry and seedy. Further down sit the foods that do the daily work: whole pulses such as dried peas, whole masoor, rajma, chana and moth bean, and grains such as barley and quinoa.
All 182 foods ranked by dietary fibre
Per 100 g of the edible portion, highest first.
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Dietary fibre content of Indian foods. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nutrients/fibre/
The top vegetarian sources of dietary fibre
| Food | Group | Per 100 g |
|---|---|---|
| Fenugreek seeds (methi dana) | Spices, herbs and condiments | 47.5 g |
| Coriander seeds | Spices, herbs and condiments | 44.8 g |
| Oyster mushroom (dried) | Vegetables and mushrooms | 39.1 g |
| Cloves | Spices, herbs and condiments | 34.5 g |
| Pippali (long pepper) | Spices, herbs and condiments | 34.1 g |
| Black pepper | Spices, herbs and condiments | 33.2 g |
| Cumin seeds | Spices, herbs and condiments | 30.4 g |
| Poppy seeds | Spices, herbs and condiments | 26.7 g |
| Flaxseeds (alsi) | Nuts and oilseeds | 26.2 g |
| Field bean (dry) | Pulses and legumes | 23.4 g |
| Cardamom | Spices, herbs and condiments | 23.1 g |
| Soya bean | Pulses and legumes | 21.6 g |
| Turmeric powder | Spices, herbs and condiments | 21.4 g |
| Ajwain (carom seeds) | Spices, herbs and condiments | 20.6 g |
| Mace | Spices, herbs and condiments | 20.3 g |
Dietary fibre requirements for Indians
The ICMR-NIN 2020 summary note on nutrient requirements gives no single daily figure for dietary fibre, so this page does not quote one. Rather than chase a number, the practical goal is to make whole grains, whole pulses, vegetables and fruit the base of most meals.
A plate that follows that pattern brings far more fibre than one built on white rice, maida and peeled dal. If you live with a bowel condition or coeliac disease, or have had gut surgery, ask a doctor or dietitian how much fibre suits you before making big changes.
From a table to a plate
These are figures for dry, raw food. Spices top the list but are eaten by the pinch, so their fibre barely registers in a real meal. Dried pulses and grains take up a lot of water when cooked, so a bowl of cooked rajma has less fibre per 100 g than the raw figure, though the bowl as a whole keeps all of it. Oyster mushroom ranks third in its dried form, because drying concentrates its fibre well above that of fresh mushrooms.
- Choose whole moong, whole masoor, chana and rajma over their peeled, split dals at least a few times a week.
- Keep the bran: use chakki atta rather than maida, and mix a millet such as bajra or jowar into roti dough.
- Stir a spoon of ground flaxseed into curd, chilla batter or atta for fibre and plant omega-3 together.
- Eat fruit whole rather than as juice, and keep the edible peel on cucumber, guava and apple.
- Raise fibre slowly over a couple of weeks and drink more water, so the gut can adjust without bloating.
- Use barley in soups and khichdi, or as sattu, for a cereal with far more fibre than polished rice.
What people ask about dietary fibre
Which Indian food is highest in fibre?
Per 100 g, fenugreek seeds lead IFCT 2017 with 47.5 g of fibre, then coriander seeds at 44.8 g and dried oyster mushroom at 39.1 g. Among foods eaten by the bowl, dry field beans at 23.4 g, soya bean at 21.6 g and dried peas at 17.0 g are the strongest.
How much fibre should I eat in a day?
The ICMR-NIN 2020 summary of requirements does not state a daily fibre figure. A practical aim is whole grains at most meals, a whole pulse every day, and several servings of vegetables and fruit. Anyone with a gut condition should take personal advice from a dietitian.
Is flaxseed a good source of fibre?
Yes. Flaxseeds, called alsi, carry 26.2 g of fibre per 100 g in IFCT 2017, the most of any nut or oilseed in the top list. A spoon or two of the ground seed a day adds a useful amount without much effort.
Which grain has the most fibre?
Barley leads the cereals in this table at 15.6 g per 100 g, with quinoa at 14.7 g. Both carry several times the fibre of polished rice, which is why swapping part of a rice meal for barley or a millet makes it more filling.
Do milk, eggs and meat contain fibre?
No. Fibre comes only from plants, so milk, paneer, eggs, meat and fish carry none. A meal built around them needs vegetables, dal or whole grains alongside to bring fibre in.
Related reading and tables
How Much Fibre Do You Need a Day, and Which Indian Foods Supply It?
From the NNWA journal.
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