What Foods Are High in Fiber? Full USDA List with Grams

Top 20 High-Fiber Foods per 100g

Seeds: The Highest Fiber Density

Chia seeds at 34.4g of fiber per 100g are extraordinary — nearly a full day's worth of fiber concentrated into a small mass. But 100g of chia seeds is also about 486 calories and an unrealistic daily portion. A practical 2-tablespoon serving (roughly 28g) delivers 9.6g of fiber, which is about a third of the FDA daily value from a single addition to a meal. Flaxseed at 27.3g per 100g tells a similar story. A tablespoon of ground flaxseed (around 10g) contributes approximately 2.7g of fiber. Whole flaxseeds pass through the digestive tract largely intact, so ground flax is the more effective form for fiber absorption. Both chia and flax are best understood as daily additions rather than standalone foods — sprinkled into smoothies, stirred into oatmeal, or mixed into yogurt — where small, consistent amounts stack up over the course of a week. Pumpkin seeds (6.0g per 100g) rank lower than chia and flax but are a more practical standalone snack. A 30g handful delivers about 1.8g of fiber alongside 9g of protein and meaningful amounts of magnesium and zinc. For people who graze rather than count servings, seeds are one of the most efficient ways to add fiber without restructuring a diet.

Legumes: The Practical Fiber Powerhouse

Black beans at 8.7g, lentils at 7.9g, and chickpeas at 7.6g of fiber per 100g cooked — legumes cluster near the top of the list, and unlike seeds, realistic portion sizes are large enough to move the needle significantly. A 200g serving of cooked black beans delivers 17.4g of fiber — more than 60% of the FDA daily value from a single side dish. The same portion of lentils provides 15.8g. Both also contribute 8–9g of protein per 100g cooked, which makes legumes the most calorie-efficient fiber source on the list: high fiber relative to calories in a way seeds cannot match at normal eating quantities. Kidney beans (6.4g per 100g) and chickpeas (7.6g) fit the same pattern. A 200g portion of either covers roughly 45–55% of the daily fiber target. Edamame at 5.2g per 100g cooked adds another legume option that works as a snack, side dish, or salad topping. The practical case for legumes is straightforward: they are inexpensive, shelf-stable in dried or canned form, and versatile across cuisines. Swapping white rice for a comparable portion of lentils twice a week can add 30g of fiber to the weekly total without any other dietary change.

How Much Fiber Do You Need?

Easy Ways to Close the Fiber Gap

• Add 2 tablespoons (28g) of chia seeds to morning oatmeal or yogurt — that single addition delivers 9.6g of fiber, more than a third of the FDA daily value, before anything else in the day.
• Swap white rice for 200g of cooked lentils as a dinner side twice a week — each swap adds 15.8g of fiber to that meal, and lentils take less time to cook from dried than most grains.
• One avocado half (roughly 68g) contributes 4.6g of fiber alongside monounsaturated fats that have no practical equivalent in most fruit options; it is one of the few foods where fat content and fiber content both work in the same direction.
• A 200g serving of cooked black beans as a side dish delivers 17.4g of fiber — nearly the full FDA daily value from a single serving. Canned black beans require no preparation beyond draining and rinsing.
• Raspberries at 6.5g of fiber per 100g are the highest-fiber common fruit by a significant margin. A 150g portion (a generous bowl) provides about 9.75g of fiber for only 78 calories — useful for people managing calorie intake alongside fiber targets.
• Artichokes are an underrated source: a medium cooked artichoke (around 120g edible portion) delivers approximately 6.8g of fiber. They work as a standalone side or an addition to pasta and grain dishes, and the fiber is predominantly inulin, which functions as a prebiotic for gut bacteria.