Find the fiber in anything.
Soluble vs insoluble. Per calorie. Per serving. Data from USDA FoodData Central.
Most Americans get 10–15g of fiber a day. Guidelines recommend 25–38g (25g for women, 38g for men) — we use 30g as a practical round target.
Tools
Highest Fiber Foods
| # | Food | Fiber / 100g |
|---|---|---|
| 1 | Wheat bran, crude |
42.8g
|
| 2 | Passion-fruit, , raw |
10.4g
|
| 3 | Beans, navy, mature seeds |
10.5g
|
| 4 | Oats |
10.6g
|
| 5 | Peas, split, mature seeds |
8.3g
|
| 6 | Lentils, mature seeds, cooked |
7.9g
|
| 7 | Beans, pinto, mature seeds |
9.0g
|
| 8 | Beans, black, mature seeds |
8.7g
|
| 9 | Oat bran, raw |
15.4g
|
| 10 | Pasta, whole grain, 51% whole wheat |
11.3g
|
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176 foods
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158 foods
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153 foods
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97 foods
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85 foods
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82 foods
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79 foods
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71 foods
High-Fiber Food Lists
High-Fiber Foods
The master list
High-Fiber Fruits
Ranked by fiber per serving
High-Fiber Vegetables
Ranked by fiber per serving
High-Fiber Legumes
Ranked by fiber per serving
High-Fiber Grains
Ranked by fiber per serving
High-Fiber Nuts & Seeds
Ranked by fiber per serving
High-Fiber Snacks
Ranked by fiber per serving
High-Fiber Low-Calorie Foods
Ranked by fiber per serving
High-Fiber Low-Carb Foods
Ranked by fiber per serving
Fiber in Popular Foods
Plain-English answers with real serving sizes — how much fiber is in…
Almonds
Apple
Apricot
Artichoke
Asparagus
Avocado
Baked Potato
Banana
Barley
Beets
Black Beans
Black-Eyed Peas
Blueberries
Broccoli
Brussels Sprouts
Bulgur
Cabbage
Carrots
Cashews
Cauliflower
Celery
Cherries
Chia Seeds
Chickpeas
Corn
Cucumber
Dark Chocolate
Edamame
Figs
Grapes
Green Beans
Green Pepper
Hummus
Kale
Kidney Beans
Kiwi
Lentils
Lettuce
Mango
Mixed Nuts
Mushrooms
Navy Beans
Oat Bran
Oatmeal
Oats
Onion
Orange
Papaya
Passion Fruit
Pasta
Peach
Peanut Butter
Pear
Peas
Pecans
Pineapple
Pinto Beans
Pistachios
Plum
Popcorn
Potato
Pumpkin Seeds
Quinoa
Raspberries
Red Pepper
Rice
Soybeans
Spinach
Split Peas
Strawberries
Sunflower Seeds
Sweet Potato
Tomato
Walnuts
Watermelon
Wheat Bran
White Bread
Whole Wheat Bread
Whole Wheat Pasta