Fiber food list

High-Fiber Foods: 256 Foods Ranked

Every food in our calculator, ranked by grams of fiber per typical serving. Data from the USDA National Nutrient Database.

The top 10 per serving

Food	Serving	Fiber	Type
Navy beans, cooked	1 cup (182 g)	19.1 g	Beans & legumes
Adzuki beans, cooked	1 cup (230 g)	16.8 g	Beans & legumes
French beans, cooked	1 cup (177 g)	16.6 g	Beans & legumes
Split peas, cooked	1 cup (196 g)	16.3 g	Beans & legumes
Lentils, cooked	1 cup (198 g)	15.6 g	Beans & legumes
Pinto beans, cooked	1 cup (171 g)	15.4 g	Beans & legumes
Mung beans, cooked	1 cup (202 g)	15.4 g	Beans & legumes
Cranberry beans, cooked	1 cup (177 g)	15.2 g	Beans & legumes
Black beans, cooked	1 cup (172 g)	15 g	Beans & legumes
Lima beans, cooked	1 cup (188 g)	13.2 g	Beans & legumes

Best in each group

Beans & legumes

Seeds & nuts

Fruit

Breadfruit 10.8 g
Elderberries 10.2 g
Durian 9.2 g
Sapodilla 9 g
Raspberries 8 g

Vegetables

Grains & cereals

Snacks & meals

Full list

Filter by name

Food	Serving
Navy beans, cooked	1 cup (182 g)	19.1 g	10.5 g	7.5
Adzuki beans, cooked	1 cup (230 g)	16.8 g	7.3 g	5.7
French beans, cooked	1 cup (177 g)	16.6 g	9.4 g	7.3
Split peas, cooked	1 cup (196 g)	16.3 g	8.3 g	7
Lentils, cooked	1 cup (198 g)	15.6 g	7.9 g	6.8
Pinto beans, cooked	1 cup (171 g)	15.4 g	9 g	6.3
Mung beans, cooked	1 cup (202 g)	15.4 g	7.6 g	7.2
Cranberry beans, cooked	1 cup (177 g)	15.2 g	8.6 g	6.3
Black beans, cooked	1 cup (172 g)	15 g	8.7 g	6.6
Lima beans, cooked	1 cup (188 g)	13.2 g	7 g	6.1
Chickpeas, cooked	1 cup (164 g)	12.5 g	7.6 g	4.6
Great northern beans, cooked	1 cup (177 g)	12.4 g	7 g	5.9
Kidney beans, cooked	1 cup (177 g)	11.3 g	6.4 g	5
White beans (cannellini), cooked	1 cup (179 g)	11.3 g	6.3 g	4.5
Pigeon peas, cooked	1 cup (168 g)	11.3 g	6.7 g	5.5
Black-eyed peas, cooked	1 cup (172 g)	11.2 g	6.5 g	5.6
Breadfruit	1 cup (220 g)	10.8 g	4.9 g	4.8
Soybeans, cooked	1 cup (172 g)	10.3 g	6 g	3.5
Elderberries	1 cup (145 g)	10.2 g	7 g	9.6
Durian	1 cup (243 g)	9.2 g	3.8 g	2.6
Fava beans, cooked	1 cup (170 g)	9.2 g	5.4 g	4.9
All-Bran cereal	1/2 cup (31 g)	9.1 g	29.3 g	11.3
Acorn squash, baked	1 cup, cubes (205 g)	9 g	4.4 g	7.9
Sapodilla	1 fruit (170 g)	9 g	5.3 g	6.4
Kashi GoLean	1 cup (52 g)	9 g	17.3 g	5.2
Chili with beans	1 cup (256 g)	8.4 g	3.3 g	3.1
Chia seeds	2 tbsp (24 g)	8.3 g	34.4 g	7.1
Black beans, canned	1/2 cup (120 g)	8.3 g	6.9 g	7.6
Bulgur, cooked	1 cup (182 g)	8.2 g	4.5 g	5.4
Edamame, shelled	1 cup (155 g)	8.1 g	5.2 g	4.3
Raspberries	1 cup (123 g)	8 g	6.5 g	12.5
Blackberries	1 cup (144 g)	7.6 g	5.3 g	12.3
Collard greens, cooked	1 cup (190 g)	7.6 g	4 g	12.1
Spelt, cooked	1 cup (194 g)	7.6 g	3.9 g	3.1
Chickpeas, canned	1/2 cup (120 g)	7.6 g	6.3 g	4.6
Kamut, cooked	1 cup (172 g)	7.4 g	4.3 g	3.3
Green peas, cooked	1 cup (160 g)	7.2 g	4.5 g	5.8
Teff, cooked	1 cup (252 g)	7.1 g	2.8 g	2.8
Boysenberries	1 cup (132 g)	7 g	5.3 g	10.6
Artichoke, cooked	1 medium (120 g)	6.8 g	5.7 g	10.8
Raisin bran	1 cup (59 g)	6.7 g	11.4 g	3.6
Taro, cooked	1 cup, slices (132 g)	6.7 g	5.1 g	3.6
Butternut squash, baked	1 cup, cubes (205 g)	6.6 g	3.2 g	8
Gooseberries	1 cup (150 g)	6.5 g	4.3 g	9.8
Feijoa	2 fruits (100 g)	6.4 g	6.4 g	10.5
Kumquats	5 fruits (95 g)	6.2 g	6.5 g	9.2
Passion fruit	1/4 cup pulp (59 g)	6.1 g	10.4 g	10.7
Shredded wheat	1 cup (49 g)	6.1 g	12.4 g	3.5
Persimmon	1 fruit (168 g)	6 g	3.6 g	5.1
Barley, cooked	1 cup (157 g)	6 g	3.8 g	3.1
Jicama	1 cup, slices (120 g)	5.9 g	4.9 g	12.9
Bean & beef burrito	1 burrito (198 g)	5.9 g	3 g	1.6
Minestrone	1 cup (241 g)	5.8 g	2.4 g	4.8
Parsnips, cooked	1 cup, slices (156 g)	5.6 g	3.6 g	5.1
Pear	1 medium (178 g)	5.5 g	3.1 g	5.4
Whole-wheat pasta, cooked	1 cup (140 g)	5.5 g	3.9 g	2.6
Granola	1/2 cup (61 g)	5.4 g	8.9 g	1.8
Yam, cooked	1 cup, cubes (136 g)	5.3 g	3.9 g	3.4
Baked beans, canned	1/2 cup (127 g)	5.2 g	4.1 g	4.4
Quinoa, cooked	1 cup (185 g)	5.2 g	2.8 g	2.3
Amaranth, cooked	1 cup (246 g)	5.2 g	2.1 g	2.1
Oat bran muffin	1 medium (113 g)	5.2 g	4.6 g	1.7
Broccoli, cooked	1 cup (156 g)	5.1 g	3.3 g	9.4
Turnip greens, cooked	1 cup (144 g)	5 g	3.5 g	17.5
Rye crispbread	2 crispbreads (22 g)	5 g	22.9 g	6.9
Bran flakes	3/4 cup (29 g)	4.9 g	16.9 g	5.5
Cherimoya	1 cup, pieces (160 g)	4.8 g	3 g	4
Red currants	1 cup (112 g)	4.8 g	4.3 g	7.7
Refried beans	1/2 cup (126 g)	4.7 g	3.7 g	4.1
Carrots, cooked	1 cup, slices (156 g)	4.7 g	3 g	8.6
Coconut, unsweetened dried	1 oz (28 g)	4.6 g	16.3 g	2.5
Avocado	1/2 fruit (68 g)	4.6 g	6.8 g	4.1
Lupini beans, cooked	1 cup (166 g)	4.6 g	2.8 g	2.4
Whole-wheat tortilla	1 medium (46 g)	4.5 g	9.8 g	3.2
Buckwheat, cooked	1 cup (168 g)	4.5 g	2.7 g	2.9
Apple, with skin	1 medium (182 g)	4.4 g	2.4 g	4.6
Whole-wheat English muffin	1 muffin (66 g)	4.4 g	6.7 g	3.3
Asian pear	1 fruit (122 g)	4.4 g	3.6 g	8.6
Spinach, cooked	1 cup (180 g)	4.3 g	2.4 g	10.4
Sweet potato, mashed (canned)	1 cup (255 g)	4.3 g	1.7 g	1.7
Beet greens, cooked	1 cup (144 g)	4.2 g	2.9 g	10.7
Brussels sprouts, cooked	1 cup (156 g)	4.1 g	2.6 g	7.2
Plantain, raw	1 medium (179 g)	4.1 g	2.3 g	1.9
Green beans, cooked	1 cup (125 g)	4 g	3.2 g	9.1
Rolled oats, dry	1/2 cup (40 g)	4 g	10.1 g	2.7
Instant oatmeal, cooked	1 cup (234 g)	4 g	1.7 g	2.5
Whole-wheat bagel	1 medium (98 g)	4 g	4.1 g	1.6
Corn kernels, cooked	1 cup (164 g)	3.9 g	2.4 g	3
Okra, cooked	1 cup (184 g)	3.9 g	2.1 g	7.2
Whole-wheat flour	1/4 cup (30 g)	3.9 g	13.1 g	3.9
Whole-wheat pita	1 large pita (64 g)	3.9 g	6.1 g	2.3
Flaxseed, ground	2 tbsp (14 g)	3.8 g	27.3 g	5.1
Sweet potato, baked	1 medium (114 g)	3.8 g	3.3 g	3.7
Potato, baked with skin	1 medium (173 g)	3.8 g	2.2 g	2.4
Oat bran	1/4 cup (24 g)	3.7 g	15.4 g	6.3
Starfruit	1 cup, cubes (132 g)	3.7 g	2.8 g	9
Swiss chard, cooked	1 cup (175 g)	3.7 g	2.1 g	10.5
Blueberries	1 cup (148 g)	3.6 g	2.4 g	4.2
Dried figs	1/4 cup (37 g)	3.6 g	9.8 g	3.9
Coconut meat, fresh	1/2 cup, shredded (40 g)	3.6 g	9 g	2.5
Carrots, raw	1 cup, chopped (128 g)	3.6 g	2.8 g	6.8
Pumpkin purée, canned	1/2 cup (123 g)	3.6 g	2.9 g	8.5
Asparagus, cooked	1 cup (180 g)	3.6 g	2 g	9.1
Cranberries, fresh	1 cup (100 g)	3.6 g	3.6 g	7.8
Almonds	1 oz (23 nuts) (28 g)	3.5 g	12.5 g	2.2
Pomegranate seeds	1/2 cup (87 g)	3.5 g	4 g	4.8
Popcorn, air-popped	3 cups (24 g)	3.5 g	14.5 g	3.7
Plantain, cooked	1 cup, slices (154 g)	3.5 g	2.3 g	2
Brown rice, medium-grain	1 cup (195 g)	3.5 g	1.8 g	1.6
Beets, cooked	1 cup, slices (170 g)	3.4 g	2 g	4.5
Almond butter	2 tbsp (32 g)	3.3 g	10.3 g	1.7
Medjool dates	2 dates (48 g)	3.2 g	6.7 g	2.4
Brown rice, cooked	1 cup (202 g)	3.2 g	1.6 g	1.3
Sorghum, dry	1/4 cup (48 g)	3.2 g	6.7 g	2
Banana	1 medium (118 g)	3.1 g	2.6 g	2.9
Orange	1 medium (131 g)	3.1 g	2.4 g	5.1
Prunes	1/4 cup (43 g)	3.1 g	7.1 g	3
Dark chocolate, 70–85%	1 oz (28 g)	3.1 g	10.9 g	1.8
Rutabaga, cooked	1 cup, cubes (170 g)	3.1 g	1.8 g	6
Turnips, cooked	1 cup, cubes (156 g)	3.1 g	2 g	9.1
Tamarind	1/2 cup, pulp (60 g)	3.1 g	5.1 g	2.1
Mashed potatoes	1 cup (210 g)	3.1 g	1.5 g	1.3
Pistachios	1 oz (49 nuts) (28 g)	3 g	10.6 g	1.9
Strawberries	1 cup, halves (152 g)	3 g	2 g	6.2
Guava	1 fruit (55 g)	3 g	5.4 g	7.9
Wheat bran	2 tbsp (7 g)	3 g	42.8 g	19.8
Wild rice, cooked	1 cup (164 g)	3 g	1.8 g	1.8
Shiitake, cooked	1 cup, pieces (145 g)	3 g	2.1 g	3.8
Tofu, firm	1/2 cup (126 g)	2.9 g	2.3 g	1.6
Cherries	1 cup (138 g)	2.9 g	2.1 g	3.3
Cauliflower, cooked	1 cup (124 g)	2.9 g	2.3 g	10
Cabbage, cooked	1 cup (150 g)	2.9 g	1.9 g	8.3
Whole-wheat crackers	1 oz (28 g)	2.9 g	10.3 g	2.4
Figs, fresh	2 medium (100 g)	2.9 g	2.9 g	3.9
Mustard greens, cooked	1 cup (140 g)	2.8 g	2 g	7.7
Corn on the cob	1 large ear (118 g)	2.8 g	2.4 g	2.5
Lotus root, cooked	10 slices (89 g)	2.8 g	3.1 g	4.7
Tahini	2 tbsp (30 g)	2.8 g	9.3 g	1.6
Hazelnuts	1 oz (28 g)	2.7 g	9.7 g	1.5
Pecans	1 oz (28 g)	2.7 g	9.6 g	1.4
Fennel	1 cup, sliced (87 g)	2.7 g	3.1 g	10
Portobello, grilled	1 cup, sliced (121 g)	2.7 g	2.2 g	7.6
Microwave popcorn	3 cups (33 g)	2.7 g	8.1 g	1.4
Mango	1 cup, pieces (165 g)	2.6 g	1.6 g	2.7
Cheerios	1 cup (28 g)	2.6 g	9.4 g	2.5
Papaya	1 cup, pieces (145 g)	2.5 g	1.7 g	4
Red bell pepper	1 medium (119 g)	2.5 g	2.1 g	6.8
Eggplant, cooked	1 cup, cubes (99 g)	2.5 g	2.5 g	7.1
White pasta, cooked	1 cup (140 g)	2.5 g	1.8 g	1.1
Lychee	1 cup (190 g)	2.5 g	1.3 g	2
Jackfruit	1 cup, sliced (165 g)	2.5 g	1.5 g	1.6
Whole-wheat pancakes	2 pancakes (88 g)	2.5 g	2.8 g	1.3
Peanuts, dry-roasted	1 oz (28 g)	2.4 g	8.4 g	1.4
Sunflower seeds	1 oz (28 g)	2.4 g	8.6 g	1.5
Macadamia nuts	1 oz (28 g)	2.4 g	8.6 g	1.2
Dried apricots	1/4 cup (33 g)	2.4 g	7.3 g	3
Kale, cooked	1 cup (118 g)	2.4 g	2 g	7.1
Jerusalem artichoke	1 cup, slices (150 g)	2.4 g	1.6 g	2.2
Nectarine	1 medium (142 g)	2.4 g	1.7 g	3.9
Mulberries	1 cup (140 g)	2.4 g	1.7 g	4
Kale, raw	1 cup, chopped (67 g)	2.4 g	3.6 g	7.3
Broccoli, raw	1 cup, chopped (91 g)	2.4 g	2.6 g	7.6
Cheese pizza	1 slice (107 g)	2.4 g	2.2 g	0.8
Pineapple	1 cup, chunks (165 g)	2.3 g	1.4 g	2.8
Millet, cooked	1 cup (174 g)	2.3 g	1.3 g	1.1
Peach	1 medium (150 g)	2.2 g	1.5 g	3.8
Cabbage, raw	1 cup, shredded (89 g)	2.2 g	2.5 g	10
Couscous, cooked	1 cup (157 g)	2.2 g	1.4 g	1.2
Rhubarb	1 cup, diced (122 g)	2.2 g	1.8 g	8.6
Spaghetti squash, cooked	1 cup (155 g)	2.2 g	1.4 g	5.2
Burdock root, cooked	1 cup (125 g)	2.2 g	1.8 g	2
Cornmeal, whole-grain	1/4 cup (30 g)	2.2 g	7.3 g	2
Brazil nuts	1 oz (28 g)	2.1 g	7.5 g	1.1
Kiwi	1 fruit (69 g)	2.1 g	3 g	4.9
Dried cranberries	1/4 cup (40 g)	2.1 g	5.3 g	1.7
Sauerkraut	1/2 cup (71 g)	2.1 g	2.9 g	15.3
Pumpernickel bread	1 slice (32 g)	2.1 g	6.5 g	2.6
Apple, peeled	1 medium (161 g)	2.1 g	1.3 g	2.7
Cauliflower, raw	1 cup (107 g)	2.1 g	2 g	8
Grits, cooked	1 cup (257 g)	2.1 g	0.8 g	1.1
Grapefruit	1/2 fruit (123 g)	2 g	1.6 g	3.8
Romaine lettuce	2 cups, shredded (94 g)	2 g	2.1 g	12.4
Green bell pepper	1 medium (119 g)	2 g	1.7 g	8.5
Apple pie	1 slice (125 g)	2 g	1.6 g	0.7
Walnuts	1 oz (28 g)	1.9 g	6.7 g	1
Onion, raw	1 medium (110 g)	1.9 g	1.7 g	4.2
Whole-wheat bread	1 slice (32 g)	1.9 g	6 g	2.4
Rye bread	1 slice (32 g)	1.9 g	5.8 g	2.2
Cocoa powder, unsweetened	1 tbsp (5 g)	1.9 g	37 g	16.2
Trail mix	1/4 cup (38 g)	1.9 g	5 g	1
Cassava	1/2 cup (103 g)	1.9 g	1.8 g	1.1
Radishes	1 cup, slices (116 g)	1.9 g	1.6 g	10
Multigrain bread	1 slice (26 g)	1.9 g	7.4 g	2.8
Bean sprouts	1 cup (104 g)	1.9 g	1.8 g	6
Wheat Thins-style crackers	1 oz (28 g)	1.9 g	6.9 g	1.5
Hummus	2 tbsp (30 g)	1.8 g	6 g	3.6
Zucchini, cooked	1 cup (180 g)	1.8 g	1 g	6.7
Kohlrabi, cooked	1 cup, slices (165 g)	1.8 g	1.1 g	3.8
Bamboo shoots	1 cup (131 g)	1.8 g	1.4 g	7.4
Rice noodles, cooked	1 cup (176 g)	1.8 g	1 g	0.9
Mixed nuts	1 oz (28 g)	1.8 g	6.4 g	1.1
Pumpkin seeds	1 oz (28 g)	1.7 g	6 g	1.1
Bok choy, cooked	1 cup (170 g)	1.7 g	1 g	8.3
Quince	1 fruit (92 g)	1.7 g	1.9 g	3.3
Sun-dried tomatoes	1/4 cup (14 g)	1.7 g	12.3 g	4.8
Plain bagel	1 medium (105 g)	1.7 g	1.6 g	0.6
Peanut butter	2 tbsp (32 g)	1.6 g	5 g	0.8
Mandarin orange	1 medium (88 g)	1.6 g	1.8 g	3.4
Lemon	1 fruit (58 g)	1.6 g	2.8 g	9.7
Raisins	1/4 cup (41 g)	1.5 g	3.7 g	1.2
Tomato	1 medium (123 g)	1.5 g	1.2 g	6.7
Tortilla chips	1 oz (28 g)	1.5 g	5.4 g	1.1
Soy milk	1 cup (243 g)	1.5 g	0.6 g	1.1
Fig bar	2 bars (32 g)	1.5 g	4.6 g	1.3
Grapes	1 cup (151 g)	1.4 g	0.9 g	1.3
Apricots, fresh	2 fruits (70 g)	1.4 g	2 g	4.2
Cantaloupe	1 cup, cubes (160 g)	1.4 g	0.9 g	2.6
Honeydew	1 cup, cubes (170 g)	1.4 g	0.8 g	2.2
Olives	10 large (44 g)	1.4 g	3.2 g	2.8
Tomato paste	2 tbsp (33 g)	1.4 g	4.1 g	5
Chestnuts, roasted	1 oz (28 g)	1.4 g	5.1 g	2.1
Celery	2 stalks (80 g)	1.3 g	1.6 g	10
Granola bar	1 bar (25 g)	1.3 g	5.3 g	1.1
Applesauce, unsweetened	1/2 cup (122 g)	1.3 g	1.1 g	2.6
Spinach, raw	2 cups (60 g)	1.3 g	2.2 g	9.6
White pita	1 large pita (60 g)	1.3 g	2.2 g	0.8
Chewy granola bar	1 bar (28 g)	1.3 g	4.6 g	1
Hemp hearts	3 tbsp (30 g)	1.2 g	4 g	0.7
Kimchi	1/2 cup (75 g)	1.2 g	1.6 g	10.7
Sesame seeds	1 tbsp (9 g)	1.1 g	11.8 g	2.1
Hearts of palm	1/2 cup (73 g)	1.1 g	1.5 g	1.3
Oatmeal bread	1 slice (27 g)	1.1 g	4 g	1.5
Leeks, cooked	1 cup (104 g)	1 g	1 g	3.2
Pine nuts	1 oz (28 g)	1 g	3.7 g	0.5
Pretzels	1 oz (28 g)	1 g	3.4 g	0.9
Fruit leather	1 oz (28 g)	1 g	3.5 g	0.9
Cashews	1 oz (28 g)	0.9 g	3.3 g	0.6
Potato chips	1 oz (28 g)	0.9 g	3.1 g	0.6
Plum	1 fruit (66 g)	0.9 g	1.4 g	3
Corn flakes	1 cup (28 g)	0.9 g	3.3 g	0.9
Miso	1 tbsp (17 g)	0.9 g	5.4 g	2.7
Rice cake	2 cakes (18 g)	0.8 g	4.2 g	1.1
Mushrooms, raw	1 cup, sliced (70 g)	0.7 g	1 g	4.5
White bread	1 slice (25 g)	0.7 g	2.7 g	1
Sourdough bread	1 slice (32 g)	0.7 g	2.2 g	0.8
Oatmeal cookie	1 large (25 g)	0.7 g	2.8 g	0.6
Watermelon	1 cup, diced (152 g)	0.6 g	0.4 g	1.3
White rice, cooked	1 cup (158 g)	0.6 g	0.4 g	0.3
Arugula	2 cups (40 g)	0.6 g	1.6 g	6.4
Cucumber	1 cup, sliced (104 g)	0.5 g	0.5 g	3.3
Seaweed	1/2 cup (40 g)	0.5 g	1.3 g	3
Orange juice	1 cup (248 g)	0.5 g	0.2 g	0.4
Dill pickle	1 spear (35 g)	0.3 g	1 g	8.3
Spirulina	1 tbsp (7 g)	0.3 g	3.6 g	1.2
Garlic	3 cloves (9 g)	0.2 g	2.1 g	1.4
Wakame	2 tbsp (10 g)	0.1 g	0.5 g	1.1

How to use this list

Per serving is what matters for a real day. Beans, lentils and peas give 10 to 19 g per cup.
Per 100 g shows concentration. Seeds and bran top it but you eat them by the spoonful.
Per 100 kcal helps if you are watching calories. Greens, berries and cruciferous vegetables win here.

Add any of these to your day in the fiber calculator, or let the 4-week plan pick them for you.

FAQ

What food has the most fiber?

Per typical serving, cooked beans and peas lead: navy beans have 19.1 g per cup, adzuki beans 16.8 g and split peas 16.3 g. Per 100 g, chia seeds (34.4 g) and flaxseed (27.3 g) are the most concentrated.

Which fruit has the most fiber?

Raspberries (8 g per cup) and blackberries (7.6 g per cup) are the best everyday picks, followed by pears (5.5 g each) and avocado.

Which vegetable has the most fiber?

Acorn squash (9 g per cup), collard greens (7.6 g per cup) and artichokes (6.8 g each) are among the highest.

What does fiber per 100 calories mean?

It shows how much fiber you get for the calories. Leafy greens and berries score high; nuts and dried fruit score lower because they are calorie-dense, even though they contain plenty of fiber.