To use Net carbs less fiber or Total carbs seems black and white for the greyness of fiber

The below paper divides fiber into four groupings, two are neither digested nor fermented so offer no calory harvest and two are fermentable so can add to calories.

The next paper lists the soluble and insoluble content for many base foods which divides neatly between no calories and calories if psyllium is excluded:

The USDA nutrient database includes the searchable items for insoluble and soluble fiber but when I tried searching no foods appeared so I suppose delineating fiber at this time is academic.

Does anyone know of more comprehensive lists of soluble and insoluble fibers in foods?


  • Hello @Tending_1 ,

    Thanks for sharing these article, very interesting!

    Indeed, fibers and sugar alcohols can contribute 0-4 kcal/gram. So calculating calories from Net Carbs only would under represent the amount of calories you are getting.

    If you want the most accurate information, I would recommend only logging generic foods that have been analyzed by the NCC or USDA.

    Foods analyzed by the USDA and NCC will use data that is more accurate then the 4-4-9 crude estimation. For example, some carbs are 3.8, 4.1, 4.3 kcals per gram etc. Same is true for protein and fats.

    I am currently not aware of any accurate database that list soluble and insoluble separately.


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