White foods get an unfair reputation in nutrition conversations. While refined white carbohydrates like white bread and white rice are low in dietary fiber, many naturally white foods — cauliflower, mushrooms, onions, parsnips, white beans, and coconut — are surprisingly good fiber sources. The problem is that food labels list fiber per serving, and serving sizes vary enormously. A 25 g slice of bread, a 158 g cup of rice, and a 130 g half-cup of beans are hard to compare at a glance.
This calculator standardizes everything to fiber per 100g, the metric used in most nutrition databases. Use Food Database mode to pick a common white food and enter your portion, or use Nutrition Label mode to convert any packaged product's label to per-100g fiber. Results include your portion's fiber grams and percent of the FDA's 28 g daily target, with a step-by-step breakdown.
Whether you're tracking macros, planning high-fiber meals, or just curious about what's on your plate, this tool turns nutrition labels into honest, comparable numbers.
⚙️ Input Mode
🥦 Choose a White Food
📊 Results
How This Calculator Works
This tool converts any fiber value to a per-100g benchmark. For a database food the app uses standard fiber-per-100g values. For a nutrition label it applies the formula (fiber per serving ÷ serving size in grams) × 100. Your portion fiber is then (fiber per 100g ÷ 100) × portion grams, and the daily value compares that number to the FDA 28g reference.
Reference Table: Fiber in White Foods
| Food | Fiber per 100 g | Typical portion | Fiber per portion |
|---|---|---|---|
| White rice, cooked | 0.3 g | 1 cup (158 g) | 0.5 g |
| White bread | 2.4 g | 1 slice (25 g) | 0.6 g |
| White pasta, cooked | 1.8 g | 1 cup (140 g) | 2.5 g |
| Egg noodles, cooked | 1.2 g | 1 cup (160 g) | 1.9 g |
| Cauliflower, raw | 2.0 g | 1 cup (107 g) | 2.1 g |
| White mushrooms, raw | 1.0 g | 1 cup (70 g) | 0.7 g |
| Onion, raw | 1.7 g | 1 cup (160 g) | 2.7 g |
| White potato, baked with skin | 2.0 g | 1 medium (173 g) | 3.5 g |
| Parsnip, raw | 4.9 g | 1 cup (133 g) | 6.5 g |
| White beans, cooked | 5.5 g | 1 cup (179 g) | 9.8 g |
| Tofu, firm | 0.3 g | ½ cup (126 g) | 0.4 g |
| Coconut meat, fresh | 9.0 g | 1 cup (80 g) | 7.2 g |
| Banana, raw | 2.6 g | 1 medium (118 g) | 3.1 g |
Values are approximate and adapted from USDA FoodData Central. Individual products and preparation methods vary.
Worked Examples
Tips & Common Mistakes
- Weigh cooked foods in the same state as the nutrition value — cooking changes water content and fiber density.
- Don't confuse whole-grain labels with white varieties; check the Nutrition Facts panel.
- For produce without a label, use the database mode with the food's raw or cooked state matching your portion.
Frequently Asked Questions
Why is the daily target 28 g?
The FDA uses 28 g of fiber per day as the Daily Value on Nutrition Facts labels based on a 2,000-calorie diet. Your personal needs may vary.
Are white vegetables really high in fiber?
Some are. Parsnips, white beans, and coconut are notably high; cauliflower and mushrooms are moderate, while white rice and tofu are low. Knowing the per-100g number removes guesswork.