Food List
High-Fiber Foods
Fiber keeps your digestion healthy, steadies blood sugar, and helps you feel full, yet most people fall short of the recommended 25 to 35 g a day. This list ranks foods by fiber content so you can close the gap with real food.
| Food | Fiber | Per 100 g | Per serving |
|---|---|---|---|
| Chia seeds Nuts & seeds | 34 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Cacao nibs Nuts & seeds | 33 g | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Flaxseed Nuts & seeds | 27 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Poppy seeds Nuts & seeds | 20 g | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Popcorn (air-popped) Grains | 15 g | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Rye flakes (dry) Grains | 15 g | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Goji berries (dried) Fruit | 13 g | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Almonds Nuts & seeds | 12 g | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Sesame seeds Nuts & seeds | 12 g | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Oats (rolled, dry) Grains | 11 g | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Dark chocolate (85%) Oils & fats | 11 g | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Pistachios Nuts & seeds | 10 g | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Hazelnuts Nuts & seeds | 10 g | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Almond butter Nuts & seeds | 10 g | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Pecans Nuts & seeds | 10 g | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Figs (dried) Fruit | 10 g | 249 kcal P 3.3 · C 64 · F 0.9 · Fib 10 | 50 g (1.8 oz) 125 kcal · P 1.7 1 3 figs |
| Black beans (cooked) Legumes | 9 g | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Pinto beans (cooked) Legumes | 9 g | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Peanuts Nuts & seeds | 9 g | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Sunflower seeds Nuts & seeds | 9 g | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Macadamia nuts Nuts & seeds | 9 g | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Tahini Nuts & seeds | 9 g | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Lentils (cooked) Legumes | 8 g | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Chickpeas (cooked) Legumes | 8 g | 164 kcal P 9 · C 27 · F 2.6 · Fib 8 | 164 g (5.8 oz) 269 kcal · P 14.8 1 cup |
| Split peas (cooked) Legumes | 8 g | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Brazil nuts Nuts & seeds | 8 g | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Mung beans (cooked) Legumes | 7.6 g | 105 kcal P 7 · C 19 · F 0.4 · Fib 7.6 | 200 g (7.1 oz) 210 kcal · P 14 1 cup |
| Apricots (dried) Fruit | 7.3 g | 241 kcal P 3.4 · C 63 · F 0.5 · Fib 7.3 | 40 g (1.4 oz) 96 kcal · P 1.4 1 portion |
| Adzuki beans (cooked) Legumes | 7.3 g | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Kidney beans (cooked) Legumes | 7 g | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Lima beans (cooked) Legumes | 7 g | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Walnuts Nuts & seeds | 7 g | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Wholemeal bread Grains | 7 g | 247 kcal P 13 · C 41 · F 3.4 · Fib 7 | 40 g (1.4 oz) 99 kcal · P 5.2 1 slice |
| Avocado Fruit | 7 g | 160 kcal P 2 · C 9 · F 15 · Fib 7 | 100 g (3.5 oz) 160 kcal · P 2 1 half |
| Dates Fruit | 7 g | 277 kcal P 1.8 · C 75 · F 0.2 · Fib 7 | 48 g (1.7 oz) 133 kcal · P 0.9 1 2 dates |
| Raspberries Fruit | 6.5 g | 52 kcal P 1.2 · C 12 · F 0.7 · Fib 6.5 | 123 g (4.3 oz) 64 kcal · P 1.5 1 cup |
| Black-eyed peas (cooked) Legumes | 6.5 g | 116 kcal P 8 · C 21 · F 0.5 · Fib 6.5 | 165 g (5.8 oz) 191 kcal · P 13.2 1 cup |
| Cannellini beans (cooked) Legumes | 6 g | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Hummus Legumes | 6 g | 166 kcal P 8 · C 14 · F 10 · Fib 6 | 60 g (2.1 oz) 100 kcal · P 4.8 1 portion |
| Soybeans (cooked) Legumes | 6 g | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Peanut butter Nuts & seeds | 6 g | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Pumpkin seeds Nuts & seeds | 6 g | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Rye bread Grains | 6 g | 259 kcal P 9 · C 48 · F 3.3 · Fib 6 | 32 g (1.1 oz) 83 kcal · P 2.9 1 slice |
| Peas Vegetables | 5.7 g | 81 kcal P 5.4 · C 14 · F 0.4 · Fib 5.7 | 145 g (5.1 oz) 117 kcal · P 7.8 1 cup |
| Green peas (cooked) Legumes | 5.5 g | 84 kcal P 5.4 · C 16 · F 0.2 · Fib 5.5 | 160 g (5.6 oz) 134 kcal · P 8.6 1 cup |
| Artichoke Vegetables | 5.4 g | 47 kcal P 3.3 · C 11 · F 0.2 · Fib 5.4 | 120 g (4.2 oz) 56 kcal · P 4 1 medium |
| Fava beans (cooked) Legumes | 5.4 g | 110 kcal P 8 · C 20 · F 0.4 · Fib 5.4 | 170 g (6 oz) 187 kcal · P 13.6 1 cup |
| Guava Fruit | 5.4 g | 68 kcal P 2.6 · C 14 · F 1 · Fib 5.4 | 55 g (1.9 oz) 37 kcal · P 1.4 1 fruit |
| Miso paste Legumes | 5.4 g | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Natto Legumes | 5.4 g | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Blackberries Fruit | 5.3 g | 43 kcal P 1.4 · C 10 · F 0.5 · Fib 5.3 | 144 g (5.1 oz) 62 kcal · P 2 1 cup |
| Edamame Legumes | 5 g | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Farro (cooked) Grains | 5 g | 130 kcal P 5 · C 26 · F 1 · Fib 5 | 170 g (6 oz) 221 kcal · P 8.5 1 cup |
| Falafel Legumes | 5 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Refried beans Legumes | 5 g | 90 kcal P 5 · C 15 · F 1.5 · Fib 5 | 130 g (4.6 oz) 117 kcal · P 6.5 1 cup |
| Parsnip Vegetables | 4.9 g | 75 kcal P 1.2 · C 18 · F 0.3 · Fib 4.9 | 133 g (4.7 oz) 100 kcal · P 1.6 1 cup |
| Cranberries Fruit | 4.6 g | 46 kcal P 0.4 · C 12 · F 0.1 · Fib 4.6 | 100 g (3.5 oz) 46 kcal · P 0.4 1 cup |
| Bulgur (cooked) Grains | 4.5 g | 83 kcal P 3 · C 19 · F 0.2 · Fib 4.5 | 182 g (6.4 oz) 151 kcal · P 5.5 1 cup |
| Kale Vegetables | 4.1 g | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Red lentils (cooked) Legumes | 4 g | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Hemp seeds Nuts & seeds | 4 g | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Wholewheat pasta (cooked) Grains | 4 g | 124 kcal P 5 · C 27 · F 0.5 · Fib 4 | 140 g (4.9 oz) 174 kcal · P 7 1 cup |
| Pomegranate Fruit | 4 g | 83 kcal P 1.7 · C 19 · F 1.2 · Fib 4 | 100 g (3.5 oz) 83 kcal · P 1.7 1 half |
| Collard greens Vegetables | 4 g | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Spelt (cooked) Grains | 3.9 g | 127 kcal P 5.5 · C 26 · F 0.8 · Fib 3.9 | 194 g (6.8 oz) 246 kcal · P 10.7 1 cup |
| Barley (cooked) Grains | 3.8 g | 123 kcal P 2.3 · C 28 · F 0.4 · Fib 3.8 | 157 g (5.5 oz) 193 kcal · P 3.6 1 cup |
| Brussels sprouts Vegetables | 3.8 g | 43 kcal P 3.4 · C 9 · F 0.3 · Fib 3.8 | 88 g (3.1 oz) 38 kcal · P 3 1 cup |
| Pine nuts Nuts & seeds | 3.7 g | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Green beans Vegetables | 3.4 g | 31 kcal P 1.8 · C 7 · F 0.2 · Fib 3.4 | 100 g (3.5 oz) 31 kcal · P 1.8 1 cup |
| Cashews Nuts & seeds | 3.3 g | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Okra Vegetables | 3.2 g | 33 kcal P 1.9 · C 7 · F 0.2 · Fib 3.2 | 100 g (3.5 oz) 33 kcal · P 1.9 1 cup |
| Turnip greens Vegetables | 3.2 g | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Pear Fruit | 3.1 g | 57 kcal P 0.4 · C 15 · F 0.1 · Fib 3.1 | 178 g (6.3 oz) 101 kcal · P 0.7 1 medium |
| Fennel Vegetables | 3.1 g | 31 kcal P 1.2 · C 7 · F 0.2 · Fib 3.1 | 87 g (3.1 oz) 27 kcal · P 1 1 cup |
| Sweet potato Vegetables | 3 g | 86 kcal P 1.6 · C 20 · F 0.1 · Fib 3 | 130 g (4.6 oz) 112 kcal · P 2.1 1 medium |
| Aubergine / eggplant Vegetables | 3 g | 25 kcal P 1 · C 6 · F 0.2 · Fib 3 | 82 g (2.9 oz) 21 kcal · P 0.8 1 cup |
| Kiwi Fruit | 3 g | 61 kcal P 1.1 · C 15 · F 0.5 · Fib 3 | 140 g (4.9 oz) 85 kcal · P 1.5 1 2 fruit |
Aim for 25 to 35 g of fiber a day. Increase your intake gradually and drink plenty of water to let your gut adjust comfortably.
Frequently asked questions
Which foods are highest in fiber?
Per 100 g, chia seeds (34 g), flaxseed (27 g), and almonds (12 g) lead. Among everyday foods, legumes like lentils and black beans, plus berries and whole grains, are excellent sources.
How much fiber do I need a day?
General guidance is around 25 to 35 g a day for adults, or roughly 14 g per 1,000 calories eaten. Most people get less than this.
What happens if I eat too much fiber too fast?
Adding a lot of fiber quickly can cause gas, bloating and cramping. Increase your intake gradually over a few weeks and drink plenty of fluids.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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