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High-Fiber Soups, Sauces, and Gravies

Top foods ranked by fiber per serving

#	Food	Fiber / 100g	Per Serving	Servings to 30g
1	Soup, black bean, canned	6.8g	17.5g / cup (8 fl oz)	1.7 × cup (8 fl oz)
2	Soup, bean with frankfurters, canned	4.6g	12.1g / cup (8 fl oz)	2 × cup (8 fl oz)
3	Soup, bean with ham, canned	4.6g	11.2g / cup (8 fl oz)	3 × cup (8 fl oz)
4	Soup, bean & ham, canned	4.0g	9.8g / cup	3 × cup
5	SMART SOUP, Moroccan Chick Pea	3.1g	8.8g / 10 oz 1 pouch	3 × 10 oz 1 pouch
6	SMART SOUP, French Lentil	2.9g	8.2g / 10 oz 1 pouch	4 × 10 oz 1 pouch
7	Soup, bean with pork, canned	5.9g	7.7g / 0.5 cup	4 × 0.5 cup
8	SMART SOUP, Greek Minestrone	2.7g	7.6g / 10 oz 1 pouch	4 × 10 oz 1 pouch
9	SMART SOUP, Indian Bean Masala	2.6g	7.4g / 10 oz 1 pouch	4 × 10 oz 1 pouch
10	Soup, chili beef, canned	2.5g	6.6g / cup (8 fl oz)	5 × cup (8 fl oz)
11	Sauce, tomato chili sauce	2.4g	6.5g / cup	5 × cup
12	Soup, bean with bacon, single brand	4.6g	5.9g / serving 1/2 cup	5 × serving 1/2 cup
13	SMART SOUP, Santa Fe Corn Chowder	2.0g	5.7g / 10 oz 1 pouch	5 × 10 oz 1 pouch
14	Soup, pea, green	3.9g	5.0g / 0.5 cup	6 × 0.5 cup
15	Sauce, salsa	1.9g	4.9g / cup	6 × cup
16	Soup, pea, prepared with equal volume water	1.9g	4.9g / cup	6 × cup
17	Split pea soup, canned, prepared with water or ready-to serve	1.9g	4.8g / cup	6 × cup
18	Soup, HEALTHY CHOICE Garden Vegetable Soup, canned	1.9g	4.7g / serving 1 cup	6 × serving 1 cup
19	Sauce, chili, immature green	1.9g	4.7g / cup	6 × cup
20	Split pea with ham soup, canned, prepared with water or ready-to-serve	1.9g	4.7g / cup	6 × cup
21	Soup, vegetable beef, single brand	1.5g	4.4g / serving	7 × serving
22	SMART SOUP, Vietnamese Carrot Lemongrass	1.5g	4.2g / 10 oz 1 pouch	7 × 10 oz 1 pouch
23	CAMPBELL'S CHUNKY, Old Fashioned Vegetable Beef Soup	1.3g	3.2g / cup	9 × cup
24	CAMPBELL'S CHUNKY, New England Clam Chowder	1.2g	3.0g / cup	10 × cup
25	Soup, tomato beef with noodle, canned	1.2g	3.0g / cup (8 fl oz)	10 × cup (8 fl oz)
26	Soup, beef and vegetables, canned	1.2g	3.0g / cup	10 × cup
27	Soup, clam chowder, canned	1.2g	2.9g / cup (8 fl oz)	10 × cup (8 fl oz)
28	SMART SOUP, Thai Coconut Curry	1.0g	2.8g / 10 oz 1 pouch	11 × 10 oz 1 pouch
29	Soup, vegetable soup, prepared with equal volume water	1.1g	2.8g / cup	11 × cup
30	Soup, cheese, canned	2.2g	2.7g / 0.5 cup	11 × 0.5 cup
31	Soup, vegetable, canned	2.1g	2.6g / 0.5 cup	11 × 0.5 cup
32	Soup, chunky vegetable, canned	1.1g	2.5g / cup	12 × cup
33	CAMPBELL'S CHUNKY, Classic Chicken Noodle Soup	1.0g	2.4g / cup	12 × cup
34	Sauce, pasta	1.8g	2.4g / serving 1/2 cup	13 × serving 1/2 cup
35	Soup, chicken and vegetable, canned	0.9g	2.3g / cup	13 × cup
36	Soup, pea, canned	1.7g	2.3g / 0.5 cup (4 fl oz)	13 × 0.5 cup (4 fl oz)
37	Soup, broccoli cheese, canned	1.8g	2.2g / serving 1/2 cup	14 × serving 1/2 cup
38	Soup, chicken corn chowder, single brand	0.9g	2.2g / serving	14 × serving
39	Sauce, plum	0.7g	2.1g / cup	14 × cup
40	CAMPBELL'S CHUNKY, Hearty Beef Barley Soup	1.0g	2.1g / cup	15 × cup
41	Soup, chicken gumbo, canned	1.6g	2.0g / 0.5 cup (4 fl oz)	15 × 0.5 cup (4 fl oz)
42	Soup, vegetable beef, canned	1.6g	2.0g / 0.5 cup	15 × 0.5 cup
43	Soup, HEALTHY CHOICE Chicken Noodle Soup, canned	0.8g	1.9g / serving 1 cup	16 × serving 1 cup
44	Soup, chunky chicken noodle, canned	0.8g	1.9g / cup	16 × cup
45	Soup, HEALTHY CHOICE Chicken and Rice Soup, canned	0.8g	1.9g / serving 1 cup	16 × serving 1 cup
46	Sauce, barbecue, SWEET BABY RAY'S	1.3g	1.9g / 0.5 cup	16 × 0.5 cup
47	Soup, beef barley	0.9g	1.9g / cup	16 × cup
48	Dip, FRITO'S	4.9g	1.8g / 2 tbsp	17 × 2 tbsp
49	Dip, bean	4.9g	1.8g / 2 tbsp	17 × 2 tbsp
50	Sauce, sofrito, prepared from recipe	1.7g	1.8g / 0.5 cup	17 × 0.5 cup