Foods high in dietary fiber

Fiber supports digestion, steadies blood sugar and helps you feel full. The Daily Value for dietary fiber is 28 g.

Everyday foods highest in dietary fiber

#FoodDietary fiber / 100 g% DVCalories
1Corn bran (crude)79 g282%224
2Gums (seed gums (includes locust bean, guar))77.3 g276%332
3Pinon Nuts (roasted (navajo))43.4 g155%541
4Wheat bran (crude)42.8 g153%216
5Cereals ready-to-eat (sun country, kretschmer toasted wheat bran)41.3 g148%200
6Carob flour39.8 g142%222
7Seaweed (canadian cultivated emi-tsunomata, dry)36.7 g131%259
8Seeds (flaxseed)27.3 g98%534
9Leavening agents (yeast, baker's, active dry)26.9 g96%325
10Winged beans (mature seeds, raw)25.9 g93%409
11Hyacinth beans (mature seeds, raw)25.6 g91%344
12Beans (french, mature seeds, raw)25.2 g90%343
13Beans (yellow, mature seeds, raw)25.1 g90%345
14Broadbeans (fava beans) (mature seeds, raw)25 g89%341
15Beans (kidney, all types, mature seeds, raw)24.9 g89%333
16Beans (kidney, california red, mature seeds, raw)24.9 g89%330
17Beans (kidney, royal red, mature seeds, raw)24.9 g89%329
18Beans (small white, mature seeds, raw)24.9 g89%336
19Beans (cranberry (roman), mature seeds, raw)24.7 g88%335
20Rose Hips (wild (northern plains indians))24.1 g86%162
21Rye flour (dark)23.8 g85%325
22Crackers (rye, wafers, plain)22.9 g82%334
23Formulated bar (high fiber, chewy, oats and chocolate)22.5 g80%389
24Cereals (quaker, instant oatmeal, cinnamon swirl, high fiber)22.3 g80%366
25Peas (green, split, mature seeds, raw)22.2 g79%364
26Rice bran (crude)21 g75%316
27Crackers (rye, wafers, seasoned)20.9 g75%381
28Lima beans (thin seeded (baby), mature seeds, raw)20.6 g74%335
29Cereals ready-to-eat (uncle sam cereal)20.3 g73%346
30Beans (great northern, mature seeds, raw)20.2 g72%339

Top food in each category

American Indian/Alaska Native FoodsPinon Nuts (roasted (navajo))43.4 g per 100 gBaby FoodsClif Z bar8.3 g per 100 gBaked ProductsLeavening agents (yeast, baker's, active dry)26.9 g per 100 gBeveragesBeverages (coffee substitute, cereal grain beverage, powder)23.3 g per 100 gBreakfast CerealsCereals ready-to-eat (sun country, kretschmer toasted wheat bran)41.3 g per 100 gCereal Grains and PastaCorn bran (crude)79 g per 100 gDairy and Egg ProductsIce cream (lowfat, no sugar added, cone, added peanuts and chocolate sauce)9.3 g per 100 gFast FoodsSchool Lunch (pizza, pepperoni topping, thick crust, whole grain, frozen, cooked)4.3 g per 100 gFats and OilsSalad dressing (thousand island dressing, fat-free)3.3 g per 100 gFinfish and Shellfish ProductsFish (fish sticks, frozen, prepared)1.5 g per 100 gFruits and Fruit JuicesBaobab powder44.5 g per 100 gLamb, Veal, and Game ProductsVeal (leg (top round), separable lean and fat, cooked, pan-fried, breaded)0.3 g per 100 gLegumes and Legume ProductsCarob flour39.8 g per 100 gMeals, Entrees, and Side DishesBurrito (beef and bean, microwaved)6.9 g per 100 gNut and Seed ProductsSeeds (chia seeds, dried)34.4 g per 100 gPoultry ProductsChicken patty (frozen, uncooked)1.2 g per 100 gRestaurant FoodsON THE BORDER (refried beans)8.2 g per 100 gSausages and Luncheon MeatsLiverwurst spread2.5 g per 100 gSnacksFormulated bar (high fiber, chewy, oats and chocolate)22.5 g per 100 gSoups, Sauces, and GraviesPotato soup (instant, dry mix)7.6 g per 100 gSpices and HerbsSpices (curry powder)53.2 g per 100 gSweetsGums (seed gums (includes locust bean, guar))77.3 g per 100 gVegetables and Vegetable ProductsFungi (cloud ears, dried)70.1 g per 100 g

All foods: top 50 by dietary fiber

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#FoodDietary fiber / 100 g% DV
1Corn bran (crude)79 g282%
2Gums (seed gums (includes locust bean, guar))77.3 g276%
3Fungi (cloud ears, dried)70.1 g250%
4Spices (curry powder)53.2 g190%
5Spices (cinnamon, ground)53.1 g190%
6Spices (savory, ground)45.7 g163%
7Baobab powder44.5 g159%
8Pinon Nuts (roasted (navajo))43.4 g155%
9Wheat bran (crude)42.8 g153%
10Spices (rosemary, dried)42.6 g152%
11Spices (oregano, dried)42.5 g152%
12Spices (coriander seed)41.9 g150%
13Cereals ready-to-eat (sun country, kretschmer toasted wheat bran)41.3 g148%
14Spices (marjoram, dried)40.3 g144%
15Spices (sage, ground)40.3 g144%
16Carob flour39.8 g142%
17Spices (fennel seed)39.8 g142%
18Spices (caraway seed)38 g136%
19Spices (basil, dried)37.7 g135%
20Cocoa (dry powder, unsweetened)37 g132%
21Spices (thyme, dried)37 g132%
22Seaweed (canadian cultivated emi-tsunomata, dry)36.7 g131%
23Spices (paprika)34.9 g125%
24Spices (chili powder)34.8 g124%
25Seeds (chia seeds, dried)34.4 g123%
26Cocoa (dry powder, hi-fat or breakfast, processed with alkali)33.9 g121%
27Spices (cloves, ground)33.9 g121%
28Parsley (freeze-dried)32.7 g117%
29Cocoa (dry powder, unsweetened, processed with alkali)29.8 g106%
30Spearmint (dried)29.8 g106%
31Peppers (hot chile, sun-dried)28.7 g102%
32Spices (cardamom)28 g100%
33Seeds (flaxseed)27.3 g98%
34Spices (pepper, red or cayenne)27.2 g97%
35Leavening agents (yeast, baker's, active dry)26.9 g96%
36Peppers (pasilla, dried)26.8 g96%
37Spices (parsley, dried)26.7 g95%
38Spices (bay leaf)26.3 g94%
39Chives (freeze-dried)26.2 g94%
40Spices (pepper, white)26.2 g94%
41Winged beans (mature seeds, raw)25.9 g93%
42Hyacinth beans (mature seeds, raw)25.6 g91%
43Spices (pepper, black)25.3 g90%
44Beans (french, mature seeds, raw)25.2 g90%
45Beans (yellow, mature seeds, raw)25.1 g90%
46Broadbeans (fava beans) (mature seeds, raw)25 g89%
47Beans (kidney, all types, mature seeds, raw)24.9 g89%
48Beans (kidney, california red, mature seeds, raw)24.9 g89%
49Beans (kidney, royal red, mature seeds, raw)24.9 g89%
50Beans (small white, mature seeds, raw)24.9 g89%

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