Soluble and Insoluble Fibre in Indian Foods per 100 g
General information: This article is information about food data. No dietitian or doctor has reviewed it, and it is not a substitute for their advice.
Short answer: IFCT 2017 measures soluble and insoluble fibre separately. Per 100 g, barley has 5.66 g soluble of 15.64 g total, urad dal 4.35 g of 11.93 g, toor dal 2.39 g of 9.06 g and atta 1.63 g of 11.36 g; one roti (30 g of atta, our weight) carries about 3.4 g of fibre.
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"Fibre" on a food label is one number, but IFCT 2017 measures soluble and insoluble fibre separately for the plant foods in Table 1. This guide ranks 25 commonly eaten Indian foods by soluble fibre per 100 g and shows the insoluble share, so you can see that most of the fibre in atta, ragi and the pulses is the insoluble kind. It lists food data only and makes no claim about what either kind does in the body.
Soluble and insoluble fibre per 100 g: grains, dals, rajma, fruit, vegetables, seeds
Each row is one IFCT 2017 Table 1 row, per 100 g as listed in the book, from 5 or 6 sampling regions. IFCT prints total dietary fibre (FIBTG), insoluble fibre (FIBINS) and soluble fibre (FIBSOL) as separate columns; the soluble share is our arithmetic, soluble divided by total, rounded to a whole percent. Grains, dals, soybean and seeds are dry, fruit and vegetables are fresh, so a dry food and a fresh food are not comparable weight for weight. The table is sorted by soluble fibre, highest first.
| Food (IFCT 2017 row) | Soluble fibre per 100 g | Insoluble fibre per 100 g | Total dietary fibre per 100 g | Soluble share of total |
|---|---|---|---|---|
| Fenugreek seeds (methi dana) (G026) | 19.92 g | 27.63 g | 47.55 g | 42% |
| Barley (jau) (A004) | 5.66 g | 9.98 g | 15.64 g | 36% |
| Soybean, brown, dry (B024) | 5.00 g | 16.56 g | 21.55 g | 23% |
| Black gram, whole (urad), dry (B004) | 4.94 g | 15.47 g | 20.41 g | 24% |
| Black gram dal (urad dal), dry (B003) | 4.35 g | 7.58 g | 11.93 g | 36% |
| Linseeds (flax) (H014) | 4.33 g | 21.83 g | 26.17 g | 17% |
| Red gram, whole (arhar), dry (B022) | 3.15 g | 19.69 g | 22.84 g | 14% |
| Rajmah, brown, dry (B019) | 2.62 g | 14.33 g | 16.95 g | 15% |
| Bengal gram, whole (kala chana), dry (B002) | 2.52 g | 22.70 g | 25.22 g | 10% |
| Bengal gram dal (chana dal), dry (B001) | 2.48 g | 12.67 g | 15.15 g | 16% |
| Green gram, whole (moong), dry (B011) | 2.44 g | 14.59 g | 17.04 g | 14% |
| Red gram dal (toor dal), dry (B021) | 2.39 g | 6.67 g | 9.06 g | 26% |
| Bajra (A003) | 2.34 g | 9.14 g | 11.49 g | 20% |
| Jowar (A005) | 1.73 g | 8.49 g | 10.22 g | 17% |
| Ragi (A010) | 1.67 g | 9.51 g | 11.18 g | 15% |
| Wheat flour, atta (A019) | 1.63 g | 9.73 g | 11.36 g | 14% |
| Green gram dal (moong dal), dry (B010) | 1.62 g | 7.75 g | 9.37 g | 17% |
| Guava, white flesh (E028) | 1.45 g | 7.14 g | 8.59 g | 17% |
| Carrot, orange (F002) | 1.37 g | 2.81 g | 4.18 g | 33% |
| Peas, fresh (D061) | 1.28 g | 5.04 g | 6.32 g | 20% |
| Apple, big (E001) | 1.16 g | 1.43 g | 2.59 g | 45% |
| Spinach (C033) | 0.86 g | 1.52 g | 2.38 g | 36% |
| Rice, raw, milled (A015) | 0.82 g | 1.99 g | 2.81 g | 29% |
| Potato, brown skin, raw (F006) | 0.58 g | 1.13 g | 1.71 g | 34% |
| Pear (E051) | 0.46 g | 4.02 g | 4.48 g | 10% |
Per 100 g, fenugreek seeds (19.92 g) have the most soluble fibre of the rows here, but they are eaten by the teaspoon. Among foods eaten in larger amounts, barley (5.66 g) is highest, then brown soybean (5.00 g), whole black gram (4.94 g) and urad dal (4.35 g). Atta (1.63 g), ragi (1.67 g) and bajra (2.34 g) have 1.63 to 2.34 g soluble beside 9.14 to 9.73 g insoluble per 100 g, and raw milled rice has 0.82 g soluble of 2.81 g total. For the ranking by total fibre see our high-fibre vegetarian foods guide.
What a roti, a katori of dal or a guava carries
The weights below are ours (an assumption, not an IFCT figure); change the weight and the fibre scales in proportion. Fibre = per 100 g x grams / 100, rounded to 0.01 g; dals are dry weights, before soaking and cooking.
| Serving (weight is ours) | IFCT row | Soluble | Insoluble | Total |
|---|---|---|---|---|
| One roti: 30 g of atta | A019 | 0.49 g | 2.92 g | 3.41 g |
| One katori of toor dal: 40 g of dry dal | B021 | 0.96 g | 2.67 g | 3.62 g |
| One katori of chana dal: 40 g of dry dal | B001 | 0.99 g | 5.07 g | 6.06 g |
| One katori of rajma: 40 g of dry rajmah | B019 | 1.05 g | 5.73 g | 6.78 g |
| One guava: 100 g | E028 | 1.45 g | 7.14 g | 8.59 g |
| One teaspoon of methi dana: 5 g | G026 | 1.00 g | 1.38 g | 2.38 g |
For the carbohydrate side of the same staples see carbs in atta, rice, poha, ragi and dal per 100 g, for how phytate in these foods works see phytate in Indian foods, and for the millet rows side by side see ragi vs bajra vs jowar.
What this table leaves out
IFCT 2017 Table 1 has no cooked-dal or cooked-roti row, so we give no cooked figure; cooking adds water and the fibre per 100 g falls. We do not say which kind of fibre is better for any purpose, and the page makes no health claim. If you have a digestive or other health condition, ask your doctor or a registered dietitian about fibre.
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Join the NYUS waitlistFrequently asked questions
Which Indian food has the most soluble fibre?
Per 100 g in IFCT 2017 Table 1, fenugreek seeds (G026) have the most of the rows on this page, 19.92 g, but a teaspoon of 5 g gives about 1.00 g. Among staples, barley (A004) has 5.66 g, whole black gram (B004) 4.94 g and urad dal (B003) 4.35 g, all dry weights. This is general information, not medical advice.
How much soluble and insoluble fibre is in atta?
IFCT 2017 row A019 gives wheat atta 1.63 g soluble and 9.73 g insoluble fibre per 100 g, 11.36 g in total, so about 14% of the fibre is soluble. By our weight of 30 g of atta, one roti carries about 3.41 g of total fibre. This is general information, not medical advice.
Is the fibre in dal soluble or insoluble?
Mostly insoluble on the IFCT 2017 rows: per 100 g dry, toor dal (B021) has 6.67 g insoluble and 2.39 g soluble, moong dal (B010) 7.75 g and 1.62 g, chana dal (B001) 12.67 g and 2.48 g, and urad dal (B003) 7.58 g and 4.35 g. These are dry weights. This is general information, not medical advice.
Does rice have fibre?
A little: IFCT 2017 row A015 gives raw milled rice 2.81 g of total dietary fibre per 100 g (0.82 g soluble, 1.99 g insoluble), against 11.36 g for atta. The figure is for raw rice, before cooking. This is general information, not medical advice.
Which kind of fibre is healthier?
This page does not rank the two kinds for health: it lists how much of each IFCT 2017 measured in each food and makes no claim about their effects. For questions about fibre and a health condition, ask your doctor or a registered dietitian. This is general information, not medical advice.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), Table 1 (Proximate Principles and Dietary Fibre), total dietary fibre (FIBTG), insoluble (FIBINS) and soluble (FIBSOL), g per 100 g: barley A004, bajra A003, jowar A005, ragi A010, raw milled rice A015 (PDF page 41); wheat atta A019, Bengal gram dal B001, whole Bengal gram B002, black gram dal B003, whole black gram B004, green gram dal B010, whole green gram B011 (PDF page 42); red gram dal B021, whole red gram B022, rajmah brown B019, soybean brown B024 (PDF page 43); apple big E001 (PDF page 49); white guava E028 (PDF page 50); pear E051 (PDF page 51); carrot orange F002 and potato F006 (PDF page 52); spinach C033 (PDF page 45); fresh peas D061 (PDF page 48); fenugreek seeds G026 (PDF page 54); linseeds H014 (PDF page 55).
The soluble share, the serving weights (30 g atta, 40 g dal, 100 g guava, 5 g methi dana) and the sentences comparing the rows are NYUS's own arithmetic or assumptions, not from a study. No USDA FoodData Central record is used on this page.