NutriScrolls

Foods High in Fiber

120 foods ranked by fiber per serving, per 100 g and per 100 kcal from USDA data, with % Daily Value. See where beans, chia seeds and oats land.

By · Updated · 4 sources

Editorial policy · How we use data

Foods high in fiber

Per serving. Bars show the share of the Daily Value (28 g a day).

Per 100 g. Bars show the share of the Daily Value (28 g a day). The line marks 100%.

Per serving. No daily amount is set, so bars compare each food with the top food.

Per 100 g. No daily amount is set, so bars compare each food with the top food.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.Navy beansBeans and Legumes · per 1 cup (182 g)19.1 g68% of the Daily Value
  2. 2.Adzuki beansBeans and Legumes · per 1 cup (230 g)16.8 g60% of the Daily Value
  3. 3.LentilsBeans and Legumes · per 1 cup (198 g)15.6 g56% of the Daily Value
  4. 4.Pinto beansBeans and Legumes · per 1 cup (171 g)15.4 g55% of the Daily Value
  5. 5.Mung beansBeans and Legumes · per 1 cup (202 g)15.4 g55% of the Daily Value
  6. 6.Cranberry beansBeans and Legumes · per 1 cup (177 g)15.2 g54% of the Daily Value
  7. 7.Black beansBeans and Legumes · per 1 cup (172 g)15 g53% of the Daily Value
  8. 8.Lima beansBeans and Legumes · per 1 cup (188 g)13.2 g47% of the Daily Value
  9. 9.ChickpeasBeans and Legumes · per 1 cup (164 g)12.5 g45% of the Daily Value
  10. 10.Great northern beansBeans and Legumes · per 1 cup (177 g)12.4 g44% of the Daily Value
  11. 11.Kidney beansBeans and Legumes · per 1 cup (177 g)11.3 g40% of the Daily Value
  12. 12.SoybeansBeans and Legumes · per 1 cup (172 g)10.3 g37% of the Daily Value
  13. 13.Chia seedsNuts and Seeds · per 1 oz (28 g)9.75 g35% of the Daily Value
  14. 14.Fava beansBeans and Legumes · per 1 cup (170 g)9.18 g33% of the Daily Value
  15. 15.PeasBeans and Legumes · per 1 cup (160 g)8.8 g31% of the Daily Value
  16. 16.RaspberriesFruits · per 1 cup (123 g)8 g29% of the Daily Value
  17. 17.BarleyGrains · per ¼ cup (46 g)7.96 g28% of the Daily Value
  18. 18.ArtichokeVegetables · per 1 artichoke (128 g)6.91 g25% of the Daily Value
  19. 19.AvocadosFruits · per ½ avocado (101 g)6.73 g24% of the Daily Value
  20. 20.RyeGrains · per ¼ cup (42 g)6.38 g23% of the Daily Value
  21. 21.WheatGrains · per ¼ cup (48 g)5.86 g21% of the Daily Value
  22. 22.PearsFruits · per 1 medium (178 g)5.52 g20% of the Daily Value
  23. 23.KohlrabiVegetables · per 1 cup (135 g)4.86 g17% of the Daily Value
  24. 24.SpeltGrains · per ¼ cup (44 g)4.65 g17% of the Daily Value
  25. 25.PotatoesVegetables · per 1 medium potato (213 g)4.47 g16% of the Daily Value
  1. 1.Cocoa powderMisc37 g132% of the Daily Value
  2. 2.Chia seedsNuts and Seeds34.4 g123% of the Daily Value
  3. 3.FlaxseedsNuts and Seeds27.3 g98% of the Daily Value
  4. 4.BarleyGrains17.3 g62% of the Daily Value
  5. 5.RyeGrains15.1 g54% of the Daily Value
  6. 6.RosemaryHerbs and spices14.1 g50% of the Daily Value
  7. 7.ThymeHerbs and spices14 g50% of the Daily Value
  8. 8.AlmondsNuts and Seeds12.5 g45% of the Daily Value
  9. 9.WheatGrains12.2 g44% of the Daily Value
  10. 10.Sesame seedsNuts and Seeds11.8 g42% of the Daily Value
  11. 11.SpeltGrains10.7 g38% of the Daily Value
  12. 12.OatsGrains10.6 g38% of the Daily Value
  13. 13.Pistachio nutsNuts and Seeds10.6 g38% of the Daily Value
  14. 14.Navy beansBeans and Legumes10.5 g38% of the Daily Value
  15. 15.BuckwheatGrains10 g36% of the Daily Value
  16. 16.HazelnutsNuts and Seeds9.7 g35% of the Daily Value
  17. 17.PecansNuts and Seeds9.6 g34% of the Daily Value
  18. 18.CoconutsNuts and Seeds9 g32% of the Daily Value
  19. 19.Pinto beansBeans and Legumes9 g32% of the Daily Value
  20. 20.Black beansBeans and Legumes8.7 g31% of the Daily Value
  21. 21.Sunflower seedsNuts and Seeds8.6 g31% of the Daily Value
  22. 22.Macadamia nutsNuts and Seeds8.6 g31% of the Daily Value
  23. 23.Cranberry beansBeans and Legumes8.6 g31% of the Daily Value
  24. 24.PeanutsNuts and Seeds8.5 g30% of the Daily Value
  25. 25.PeppermintHerbs and spices8 g29% of the Daily Value
  1. 1.EndiveVegetables18.2 g
  2. 2.Cocoa powderMisc16.2 g
  3. 3.ThymeHerbs and spices13.9 g
  4. 4.KohlrabiVegetables13.3 g
  5. 5.RaspberriesFruits12.5 g
  6. 6.CorianderHerbs and spices12.2 g
  7. 7.EggplantVegetables12 g
  8. 8.KaleVegetables11.7 g
  9. 9.ArtichokeVegetables11.5 g
  10. 10.CeleryVegetables11.4 g
  11. 11.PeppermintHerbs and spices11.4 g
  12. 12.RosemaryHerbs and spices10.8 g
  13. 13.AsparagusVegetables10.5 g
  14. 14.CabbageVegetables10 g
  15. 15.RadishesVegetables10 g
  16. 16.LemonsFruits9.66 g
  17. 17.SpinachVegetables9.57 g
  18. 18.ParsleyHerbs and spices9.17 g
  19. 19.Green beansBeans and Legumes9.14 g
  20. 20.Brussels sproutsVegetables8.84 g
  21. 21.Iceberg lettuceVegetables8.57 g
  22. 22.RhubarbVegetables8.57 g
  23. 23.ChivesHerbs and spices8.33 g
  24. 24.Bell peppersVegetables8.08 g
  25. 25.CauliflowerVegetables8 g

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