Foods High in Fiber

Top 200 foods ranked by fiber per 100g — USDA FoodData Central

Dietary fiber is the indigestible part of plant foods that moves through the digestive system mostly intact. It supports healthy digestion, helps regulate blood sugar levels, and contributes to feelings of fullness after eating. Adults need 22–34 grams per day depending on age and sex. High-fiber diets are associated with normal cholesterol levels and a healthy weight. Top sources include legumes, whole grains, vegetables, and fruits. Source: NIH National Library of Medicine.

Filter by category200 foods

#	Food	Fiber (g)	Category
1	Corn Bran Crude	79	Cereal Grains and Pasta
2	Gums Seed Gums (includes Locust Bean Guar)	77.30	Sweets
3	Fungi Cloud Ears (Dried)	70.10	Vegetables and Vegetable Products
4	Spices Curry Powder	53.20	Spices and Herbs
5	Spices Cinnamon Ground	53.10	Spices and Herbs
6	Spices Savory Ground	45.70	Spices and Herbs
7	Baobab Powder	44.50	Fruits and Fruit Juices
8	Pinon Nuts (Roasted (navajo))	43.40	American Indian/Alaska Native Foods
9	Wheat Bran Crude	42.80	Cereal Grains and Pasta
10	Spices Rosemary (Dried)	42.60	Spices and Herbs
11	Spices Oregano (Dried)	42.50	Spices and Herbs
12	Spices Coriander Seed	41.90	Spices and Herbs
13	Cereals Ready-to-eat Sun Country (Kretschmer Toasted Wheat Bran)	41.30	Breakfast Cereals
14	Spices Marjoram (Dried)	40.30	Spices and Herbs
15	Spices Sage Ground	40.30	Spices and Herbs
16	Spices Fennel Seed	39.80	Spices and Herbs
17	Carob Flour	39.80	Legumes and Legume Products
18	Spices (Caraway Seed)	38	Spices and Herbs
19	Spices Basil (Dried)	37.70	Spices and Herbs
20	Cocoa Dry Powder (Unsweetened)	37	Sweets
21	Spices Thyme (Dried)	37	Spices and Herbs
22	Seaweed Canadian Cultivated Emi-tsunomata Dry	36.70	Vegetables and Vegetable Products
23	Sorghum Bran White Dry (Raw)	34.95	Cereal Grains and Pasta
24	Spices Paprika	34.90	Spices and Herbs
25	Spices Chili Powder	34.80	Spices and Herbs
26	Seeds Chia Seeds (Dried)	34.40	Nut and Seed Products
27	Flour Coconut	34.24	Nut and Seed Products
28	Cocoa Dry Powder Hi-fat or Breakfast Processed with Alkali	33.90	Sweets
29	Spices Cloves Ground	33.90	Spices and Herbs
30	Parsley (Freeze-dried)	32.70	Vegetables and Vegetable Products
31	Cocoa Dry Powder Processed with Alkali (Unsweetened)	29.80	Sweets
32	Spearmint (Dried)	29.80	Spices and Herbs
33	Peppers Hot Chile (Sun-dried)	28.70	Vegetables and Vegetable Products
34	Spices Cardamom	28	Spices and Herbs
35	Seeds Flaxseed	27.30	Nut and Seed Products
36	Spices Pepper Red or Cayenne	27.20	Spices and Herbs
37	Leavening Agents Yeast Baker's Active Dry	26.90	Baked Products
38	Peppers Pasilla (Dried)	26.80	Vegetables and Vegetable Products
39	Spices Parsley (Dried)	26.70	Spices and Herbs
40	Spices Bay Leaf	26.30	Spices and Herbs
41	Chives (Freeze-dried)	26.20	Vegetables and Vegetable Products
42	Spices Pepper White	26.20	Spices and Herbs
43	Winged Beans (Raw)	25.90	Legumes and Legume Products
44	Hyacinth Beans (Raw)	25.60	Legumes and Legume Products
45	Spices Pepper Black	25.30	Spices and Herbs
46	Beans French (Raw)	25.20	Legumes and Legume Products
47	Beans Yellow (Raw)	25.10	Legumes and Legume Products
48	Broadbeans (fava Beans) (Raw)	25	Legumes and Legume Products
49	Beans Kidney California Red (Raw)	24.90	Legumes and Legume Products
50	Beans Small White (Raw)	24.90	Legumes and Legume Products
51	Beans Kidney All Types (Raw)	24.90	Legumes and Legume Products
52	Beans Kidney Royal Red (Raw)	24.90	Legumes and Legume Products
53	Beans Cranberry (roman) (Raw)	24.70	Legumes and Legume Products
54	Spices Fenugreek Seed	24.60	Spices and Herbs
55	Rose Hips Wild (northern Plains Indians)	24.10	American Indian/Alaska Native Foods
56	Radishes Oriental (Dried)	23.90	Vegetables and Vegetable Products
57	Rye Flour Dark	23.80	Cereal Grains and Pasta
58	Carrot (Dehydrated)	23.60	Vegetables and Vegetable Products
59	Beverages Coffee Substitute Cereal Grain Beverage Powder	23.30	Beverages
60	Flaxseed Ground	23.13	Nut and Seed Products
61	Crackers Rye Wafers Plain	22.90	Baked Products
62	Spices Turmeric Ground	22.70	Spices and Herbs
63	Formulated Bar High Fiber Chewy Oats and Chocolate	22.50	Snacks
64	Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber	22.30	Breakfast Cereals
65	Peas Green Split (Raw)	22.20	Legumes and Legume Products
66	Peppers Ancho (Dried)	21.60	Vegetables and Vegetable Products
67	Spices Allspice Ground	21.60	Spices and Herbs
68	Peppers Sweet Red (Freeze-dried)	21.30	Vegetables and Vegetable Products
69	Spices Dill Seed	21.10	Spices and Herbs
70	Rice Bran Crude	21	Cereal Grains and Pasta
71	Crackers Rye Wafers Seasoned	20.90	Baked Products
72	Spices Nutmeg Ground	20.80	Spices and Herbs
73	Lima Beans Thin Seeded (baby) (Raw)	20.60	Legumes and Legume Products
74	Corn Yellow (northern Plains Indians) (Dried)	20.50	American Indian/Alaska Native Foods
75	Cereals Ready-to-eat Uncle Sam Cereal	20.30	Breakfast Cereals
76	Spices Mace Ground	20.20	Spices and Herbs
77	Beans Great Northern (Raw (includes Foods for Usda's Food Distribution Program))	20.20	Legumes and Legume Products
78	Cocoa Dry Powder Hershey's European Style Cocoa (Unsweetened)	20	Sweets
79	Chokecherries Pitted (northern Plains Indians) (Raw)	20	American Indian/Alaska Native Foods
80	Spices Poppy Seed	19.50	Spices and Herbs
81	Wocas Oregon Yellow Pond Lily (klamath) (Dried Seeds)	19.20	American Indian/Alaska Native Foods
82	Lima Beans Large (Raw)	19	Legumes and Legume Products
83	Lupins (Raw)	18.90	Legumes and Legume Products
84	Papad	18.60	Legumes and Legume Products
85	Cereals Ready-to-eat Barbara's Puffins Original	18.50	Breakfast Cereals
86	Seeds Pumpkin and Squash Seeds Whole with Salt Added (Roasted)	18.40	Nut and Seed Products
87	Seeds Pumpkin and Squash Seeds Whole Without Salt (Roasted)	18.40	Nut and Seed Products
88	Cereals Ready-to-eat Post Bran Flakes	18.30	Breakfast Cereals
89	Mungo Beans (Raw)	18.30	Legumes and Legume Products
90	Beverages Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan	18.20	Beverages
91	Baking Chocolate Liquid (Unsweetened)	18.10	Sweets
92	Beverages Unilever Slimfast Shake Mix Powder 3-2-1 Plan	18.10	Beverages
93	Soybeans (Roasted, Salted)	17.70	Legumes and Legume Products
94	Soybeans No Salt Added (Roasted)	17.70	Legumes and Legume Products
95	Meat Extender	17.50	Legumes and Legume Products
96	Soy Flour Defatted	17.50	Legumes and Legume Products
97	Barley Hulled	17.30	Cereal Grains and Pasta
98	Chokecherries Pitted (shoshone Bannock) (Raw)	17	American Indian/Alaska Native Foods
99	Seeds Sesame Seed Kernels with Salt Added (decorticated) (Toasted)	16.90	Nut and Seed Products
100	Seeds Sesame Seed Kernels Without Salt Added (decorticated) (Toasted)	16.90	Nut and Seed Products
101	Cereals Ready-to-eat	16.90	Breakfast Cereals
102	Baking Chocolate Squares (Unsweetened)	16.60	Sweets
103	Corn White (Steamed (navajo))	16.60	American Indian/Alaska Native Foods
104	Cereals Ready-to-eat Nature's Path Organic Flax Plus Flakes	16.60	Breakfast Cereals
105	Tomato Powder	16.50	Vegetables and Vegetable Products
106	Crackers Crispbread Rye	16.50	Baked Products
107	Nuts Coconut Meat (Dried (desiccated), Not Sweetened)	16.30	Nut and Seed Products
108	Mung Beans (Raw)	16.30	Legumes and Legume Products
109	Mary's Gone Crackers Original Crackers Organic Gluten Free	16.20	Baked Products
110	Cookies Oatmeal Reduced Fat	16.10	Baked Products
111	Soy Flour Low-fat	16	Legumes and Legume Products
112	Peanut Flour Low Fat	15.80	Legumes and Legume Products
113	Peanut Flour Defatted	15.80	Legumes and Legume Products
114	Shallots (Freeze-dried)	15.70	Vegetables and Vegetable Products
115	Agave (Dried (southwest))	15.60	American Indian/Alaska Native Foods
116	Barley Pearled (Raw)	15.60	Cereal Grains and Pasta
117	Beans Black (Raw)	15.50	Legumes and Legume Products
118	Beans Black Turtle (Raw)	15.50	Legumes and Legume Products
119	Beans Pinto (Raw (includes Foods for Usda's Food Distribution Program))	15.50	Legumes and Legume Products
120	Oat Bran (Raw)	15.40	Cereal Grains and Pasta
121	Beans Navy (Raw)	15.30	Legumes and Legume Products
122	Cereals Ready-to-eat Quaker Quaker Crunchy Bran	15.30	Breakfast Cereals
123	Spices Onion Powder	15.20	Spices and Herbs
124	Beans Kidney Red (Raw)	15.20	Legumes and Legume Products
125	Beans White (Raw)	15.20	Legumes and Legume Products
126	Rye Grain	15.10	Cereal Grains and Pasta
127	Snacks Popcorn (Air-popped (unsalted))	15.10	Snacks
128	Cereals Ready-to-eat Wheat Germ Plain (Toasted)	15.10	Breakfast Cereals
129	Pigeon Peas (red Gram) (Raw)	15	Legumes and Legume Products
130	Seeds Breadnut Tree Seeds (Dried)	14.90	Nut and Seed Products
131	Cake Snack Cakes Not Chocolate with Icing or Filling Low-fat with Added Fiber	14.90	Baked Products
132	Cake Snack Cakes Creme-filled Chocolate with Frosting Low-fat with Added Fiber	14.90	Baked Products
133	Spices Pumpkin Pie Spice	14.80	Spices and Herbs
134	Cereals Ready-to-eat Post Shredded Wheat N' Bran Spoon-size	14.70	Breakfast Cereals
135	Triticale Flour Whole-grain	14.60	Cereal Grains and Pasta
136	Spices Anise Seed	14.60	Spices and Herbs
137	Snacks Popcorn Air-popped	14.50	Snacks
138	Persimmons Japanese (Dried)	14.50	Fruits and Fruit Juices
139	Bread Reduced-calorie Oat Bran (Toasted)	14.30	Baked Products
140	Bread Stuffing Cornbread Dry Mix	14.30	Baked Products
141	Cereals Quaker Oat Bran Quaker/mother's Oat Bran Dry	14.30	Breakfast Cereals
142	Cookies Sugar Wafer with Creme Filling Sugar Free	14.30	Baked Products
143	Popcorn Microwave Low Fat and Sodium	14.20	Snacks
144	Snacks Popcorn Microwave Low Fat	14.20	Snacks
145	Spices Ginger Ground	14.10	Spices and Herbs
146	Cereals Ready-to-eat Health Valley Fiber 7 Flakes	14.10	Breakfast Cereals
147	Rosemary Fresh	14.10	Spices and Herbs
148	Seeds Sesame Seeds Whole (Roasted and Toasted)	14	Nut and Seed Products
149	Thyme Fresh	14	Spices and Herbs
150	Nuts Almonds Unblanched (Honey Roasted)	13.70	Nut and Seed Products
151	Cereals Ready-to-eat Post Raisin Bran Cereal	13.70	Breakfast Cereals
152	Flour Rye	13.68	Cereal Grains and Pasta
153	Spices Dill Weed (Dried)	13.60	Spices and Herbs
154	Snacks Popcorn Microwave 94% Fat Free	13.60	Snacks
155	Seasoning Mix Dry Taco Original	13.30	Spices and Herbs
156	Snacks Oriental Mix Rice-based	13.20	Snacks
157	Wheat Germ Crude	13.20	Cereal Grains and Pasta
158	Wheat Flour Whole-grain Soft Wheat	13.10	Cereal Grains and Pasta
159	Cereals Ready-to-eat Post Grape-nuts Cereal	13	Breakfast Cereals
160	Goji Berries (Dried)	13	Fruits and Fruit Juices
161	Cereals Quaker Weight Control Instant Oatmeal Maple and Brown Sugar	13	Breakfast Cereals
162	Cereals Quaker Instant Oatmeal Weight Control Cinnamon	13	Breakfast Cereals
163	Cereals Wheatena Dry	12.80	Breakfast Cereals
164	Flour Barley	12.79	Cereal Grains and Pasta
165	Wheat Soft White	12.70	Cereal Grains and Pasta
166	Beans Adzuki (Raw)	12.70	Legumes and Legume Products
167	Beans Pink (Raw)	12.70	Legumes and Legume Products
168	Cereals Quaker Weight Control Instant Oatmeal Banana Bread	12.60	Breakfast Cereals
169	Wheat Soft Red Winter	12.50	Cereal Grains and Pasta
170	Nuts Almonds	12.50	Nut and Seed Products
171	Bulgur Dry	12.50	Cereal Grains and Pasta
172	Formulated Bar Mars Snackfood Us Snickers Marathon Protein Performance Bar Caramel Nut Rush	12.50	Snacks
173	Cereals Ready-to-eat Post Shredded Wheat Original Big Biscuit	12.40	Breakfast Cereals
174	Cereals Ready-to-eat Post Shredded Wheat Original Spoon-size	12.40	Breakfast Cereals
175	Apples Sulfured (Dehydrated (low Moisture), Uncooked)	12.40	Fruits and Fruit Juices
176	Tomatoes (Sun-dried)	12.30	Vegetables and Vegetable Products
177	Wheat Hard Red Spring	12.20	Cereal Grains and Pasta
178	Wheat Hard Red Winter	12.20	Cereal Grains and Pasta
179	Wheat Hard White	12.20	Cereal Grains and Pasta
180	Spices Mustard Seed Ground	12.20	Spices and Herbs
181	Chickpeas (garbanzo Beans Bengal Gram) (Raw)	12.20	Legumes and Legume Products
182	Bread Reduced-calorie Oat Bran	12	Baked Products
183	Bread Reduced-calorie Rye	12	Baked Products
184	Cereals Quaker Quaker Multigrain Oatmeal Dry	11.90	Breakfast Cereals
185	Cereals Ready-to-eat Sun Country Kretschmer Wheat Germ Regular	11.90	Breakfast Cereals
186	Rye Flour Medium	11.80	Cereal Grains and Pasta
187	Seeds Sesame Seeds Whole (Dried)	11.80	Nut and Seed Products
188	Spices Celery Seed	11.80	Spices and Herbs
189	Crackers Matzo Whole-wheat	11.80	Baked Products
190	Cereals Ready-to-eat Quaker Shredded Wheat Bagged Cereal	11.80	Breakfast Cereals
191	Bulgur Dry (Raw)	11.72	Cereal Grains and Pasta
192	Nuts Chestnuts European Unpeeled (Dried)	11.70	Nut and Seed Products
193	Seeds Sesame Seed Kernels (Dried (decorticated))	11.60	Nut and Seed Products
194	Mushrooms Shiitake (Dried)	11.50	Vegetables and Vegetable Products
195	Seeds Sunflower Seed Kernels with Salt Added (Toasted)	11.50	Nut and Seed Products
196	Seeds Sunflower Seed Kernels Without Salt (Toasted)	11.50	Nut and Seed Products
197	Cereals Ready-to-eat Weetabix Whole Grain Cereal	11.40	Breakfast Cereals
198	Snacks Granola Bar Kashi Tlc Bar Chewy Mixed Flavors	11.40	Snacks
199	Spices Chervil (Dried)	11.30	Spices and Herbs
200	Spices Poultry Seasoning	11.30	Spices and Herbs

Amounts per 100g. Data: USDA FoodData Central.