Foods are studied in chemical labs and calorie calculations are determined based on the amount of energy foods produce. Foods are placed in a bomb calorimeter, and calories in the form of carbohydrates, proteins and fats are then analyzed. Fiber is found in carbohydrate-rich, plant-based foods. Fiber grams are calculated based on studying the carbohydrates and determining the amount of fiber present in the cell walls of the food.
Fiber in Foods
The cellular walls of high-fiber foods are looked at under a microscope, studied carefully and given a determined approximation of total fiber grams in a particular serving. Foods that contain the greatest amounts of fiber include legumes, beans, peas, lentils, whole grains, fruits and vegetables. Fiber is not present in any animal products.
Nutrition Label
Fiber grams, along with sugar grams, are listed on the nutrition label under the carbohydrates subcategory. Dietary recommendations for fiber are approximately 14 g per 1,000 calories consumed. Daily Values are calculated on food labels based on a 2,000-calorie diet and a set of nutrient parameters. The Percent Daily Value can help consumers determine if a food is high or low in a particular nutrient. For example, if a food contains 14 g of fiber, then it calculates to supplying 50 percent of the Daily Value and is therefore an excellent source of fiber.
Calories in Fiber
Fiber has virtually no calories. Fiber is not absorbed in the body and therefore does not provide the body with any energy. However, fiber plays an important role in health. Diets rich in fiber are associated with decreased risk for high cholesterol, diabetes and certain cancers. Dietary fiber is positively associated with proper bowel functioning and weight control.
Total Fiber Grams
Total fiber grams are calculated by combining soluble fiber grams and insoluble fiber grams. Soluble fiber sources include foods such as some fruits and vegetables, oat bran, barley bran, beans and legumes. Insoluble fiber sources include whole wheat, corn, and leafy green and root vegetables. Most foods contain soluble and insoluble fiber in varying amounts--hence the total grams are calculated.
Multiple-Ingredient Recipes and Products
A standard nutrient database such as USDA Nutrient Database analyzes foods for total calories, carbohydrates, fiber, sugar, protein, fats, vitamins and minerals. Food manufacturers are required to provide accurate nutrition information and dietary fiber totals on food labels. To calculate the grams of fiber in a family recipe, use a nutrient database to analyze all ingredients and total the fiber grams. Divide the totals by the serving size to determine the grams per serving.
Member Comments