Fiber and "Whole Grain" Claims on Packages
What "high fiber", "good source of fiber" and "whole grain" mean on U.S. food packages, how the Dietary Guidelines judge whole-grain content, and where the claims leave gaps.
Content last updated . This page has not been medically reviewed.
Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.
"High in fiber" and "good source of fiber" are defined by percent Daily Value in U.S. rules. "Whole grain" is trickier: the Dietary Guidelines for Americans give a way to judge it from the ingredient list, but a review found that definitions for products that are not 100% whole grain differ widely between countries. [1][2] This page is information only. People with celiac disease, a grain allergy or a gut condition should ask a clinician or dietitian before changing what they eat.
Fiber claims
On the Nutrition Facts label, dietary fiber is listed in grams, and FDA's Daily Value is 28 g. [3] Under 21 CFR 101.54:
| Wording on the package | What the rule requires per reference amount customarily consumed |
|---|---|
| "High", "rich in" or "excellent source of" fiber | 20 percent or more of the Daily Value [4] |
| "Good source", "contains" or "provides" fiber | 10 to 19 percent of the Daily Value [4] |
| "More", "added", "fortified" fiber | At least 10 percent more of the Daily Value than a named reference food, which the label must identify [4] |
If a fiber claim is made and the food is not low in total fat, the label must state the total fat per serving. [4]
What counts as fiber. FDA's definition covers non-digestible carbohydrates and lignin that are intrinsic and intact in plants, and isolated or synthetic non-digestible carbohydrates that FDA determined have beneficial physiological effects. [5] The list of those isolated types includes cellulose, guar gum, pectin, locust bean gum and hydroxypropylmethylcellulose, among others. [5] So a product can reach a fiber number partly through added, isolated fibers. Whether added fibers have the same effects as the fiber in an intact grain or bean is not addressed in the sources we read for this page. See fiber amounts and side effects.
Whole grain claims
The Dietary Guidelines for Americans, 2020-2025 say a food is a 100% whole-grain food if the only grains it contains are whole grains. [1] For products with a mix of grains, they give two rules of thumb:
- Ingredient order. The whole grain should be the first ingredient, or the second ingredient after water. Foods with several whole-grain ingredients should list them near the beginning. [1]
- Weight. Choose products with at least 50 percent of the total weight as whole-grain ingredients. The guidelines add that a food with at least 8 grams of whole grains per ounce-equivalent has half of its grains as whole grains. [1]
The guidelines' own lists show surprises: barley that is "not pearled" and brown rice are whole grains, while pearled barley and white rice are refined. [1] The guidelines recommend that at least half of grains be whole grains, and report that 98 percent of Americans fall below the whole-grain recommendation. [1] We did not find, in the sources we read, a statement that front-of-package words such as "multigrain" or a brown color prove whole-grain content.
Evidence strength. A global review found increasing consensus on defining a whole grain, but significant disparity for products that are not 100% whole grain, and some countries concluded there was insufficient evidence for whole-grain health claims. [2] This is a review of definitions and policy, not a trial.
Heart-health claims with fiber
FDA allows two authorized claims that mention fiber. Both must use "may" or "might":
- Oats and barley. A claim about soluble fiber from whole oats or barley refers to 3 g or more per day of beta-glucan soluble fiber, and the food must contain at least 0.75 g of soluble fiber per reference amount. [6]
- Fruits, vegetables and grain products. The food must contain at least 0.6 g of soluble fiber per reference amount without fortification and be low in saturated fat, cholesterol and fat. [7]
Those amounts are conditions for using the claim, not advice on what to eat. For the research, see oats and beta-glucan in foods.
The "healthy" label
FDA announced a final rule on December 19, 2024 updating the voluntary "healthy" claim. A food needs a certain amount from at least one food group and must meet limits for added sugars, saturated fat and sodium. [8] A grain product, for example, needs a 3/4 oz whole-grain equivalent per reference amount. [8]
Related pages
Whole grains and ancient grains · Reading food labels · Barley
Frequently asked questions
Does "made with whole grains" mean the product is whole grain?
Not by that wording alone. The Dietary Guidelines point to the ingredient list: the whole grain should come first, or second after water. [1]
How much fiber makes a food "high in fiber"?
Under U.S. rules, 20 percent or more of the Daily Value per reference amount. [4] Since the Daily Value is 28 g, [3] that is about 5.6 g, by simple arithmetic.
Is fiber from added pectin or guar gum the same as grain fiber?
Not addressed in the sources we read. FDA lets specific isolated fibers count as dietary fiber if it has determined they have beneficial physiological effects. [5]
Do fiber labels apply in the UK?
We did not read UK fiber-claim rules. The NHS gives a government guideline of 30 g of fibre a day and says average intake is about 20 g. [11]
Can I eat more fiber if I have a gut condition?
That is a question for a clinician or dietitian. MedlinePlus says to add fiber slowly. [9]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and comfort
MedlinePlus notes that increasing dietary fiber too quickly can cause gas, bloating and cramps. [9] Grain-based foods can also carry added sugar, saturated fat and sodium, so the Dietary Guidelines favor forms that limit those additions. [1] The NHS notes that many UK cereal products are refined, with low wholegrain content, and can be high in added salt and sugar. [10]
References
- U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020-2025 (9th edition, PDF). Read 2026-10-23.
- Global review of whole grain definitions and health claims. Nutr Rev 2020. PMID 32728741 (abstract). Read 2026-10-23.
- U.S. Food and Drug Administration, Daily Value on the Nutrition and Supplement Facts Labels. Read 2026-10-23.
- U.S. Food and Drug Administration, 21 CFR 101.54, Nutrient content claims for "good source," "high," "more," and "high potency": eCFR. Read 2026-10-23.
- U.S. Food and Drug Administration, 21 CFR 101.9, Nutrition labeling of food: eCFR. Read 2026-10-23.
- U.S. Food and Drug Administration, 21 CFR 101.81, Health claims: soluble fiber from certain foods and risk of coronary heart disease: eCFR. Read 2026-10-23.
- U.S. Food and Drug Administration, 21 CFR 101.77, Health claims: fruits, vegetables, and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease: eCFR. Read 2026-10-23.
- U.S. Food and Drug Administration, Use of the "Healthy" Claim on Food Labeling. Read 2026-10-23.
- MedlinePlus (US National Library of Medicine), Dietary Fiber. Read 2026-10-23.
- NHS (UK), Starchy foods and carbohydrates. Read 2026-10-23.
- NHS (UK), How to get more fibre into your diet. Read 2026-10-23.