To roughly estimate your daily fiber consumption, determine the number of servings that you ate yesterday from ea listed here. Multiply the serving amount by the value listed and then add up the total amount of fiber. Food Vegetables (serving size: 1 cup raw leafy greens or 1/2 cup other vegetables) Servings 2 Fruits (serving size: 1 whole fruit; 1/2 grapefruit; 1/2 cup berries 2.5 or cubed fruit; 1/4 cup dried fruit) Beans, lentils, split peas (serving size: 1/2 cup cooked) Nuts, seeds (serving size: 1/4 cup; 2 tbsp peanut butter) Whole grains (serving size: 1 slice whole-wheat bread; 1/2 cup whole- wheat pasta, brown rice, or other whole grain; 1/2 each bran or whole-grain muffin) Refined grains (serving size: 1 slice bread, 1/2 cup pasta, rice, or other processed grains; and 1/2 each refined bagels or muffins) Breakfast cereals (serving size: check package for serving size and amount of fiber per serving) Total Grams of Fiber 7 2.5 2.5 1 * grams of fiber per serving The fiber recommendations from the 2020-2025 US Dietary Guidelines are: For women, the Al for fiber is at least 25g/day For men, the Al for fiber is at least 38g/day OR: Grams