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Best High-Fiber Low-Calorie Foods

If you want to feel full without overeating, fiber per calorie is the metric that matters. These foods give you the most fiber bang for your calorie buck.

#1 1% daily
Lemon peel, raw
0.2g
per tsp
47 kcal/100g
#2 551% daily
Waxgourd, , raw
165.3g
per waxgourd
13 kcal/100g
#3 2% daily
Pectin, liquid
0.6g
per fl oz
11 kcal/100g
# Food Fiber / 100g
1 Lemon peel, raw
per tsp
10.6g
2 Waxgourd, , raw
per waxgourd
2.9g
3 Pectin, liquid
per fl oz
2.1g
4 Escarole, cooked, boiled
per cup
2.8g
5 Endive, raw
per 0.5 cup, chopped
3.1g
6 Chicory, witloof, raw
per 0.5 cup
3.1g
7 Cattail, Narrow Leaf Shoots
per shoot
4.5g
8 Turnip greens, cooked, boiled
per cup, chopped
3.5g
9 Chicory greens, raw
per cup, chopped
4.0g
10 Beet greens, raw
per leaf
3.7g
11 Mustard greens, frozen, unprepared
per cup, chopped
3.3g
12 Balsam-pear, pods, raw
per balsam-pear
2.8g
13 Stinging Nettles, blanched
per cup
6.9g
14 Cauliflower, frozen, cooked
per cup (1" pieces)
2.7g
15 Frozen novelties, Sugar Free
per serving 2 pops
7.5g
16 Sauerkraut, canned
per cup
2.9g
17 Mustard greens, frozen, cooked
per cup, chopped
2.8g
18 Seaweed, Canadian Cultivated EMI-TSUNOMATA
per 0.25 cup
4.5g
19 Grape leaves, canned
per leaf
9.9g
20 Capers, canned
per tbsp, drained
3.2g
21 Thyme, fresh
per tsp
14.0g
22 Nopales, raw
per cup, sliced
2.2g
23 Kohlrabi, raw
per cup
3.6g
24 Nopales, cooked
per cup
2.0g
25 Dock, raw
per cup, chopped
2.9g
26 Ginger root, pickled, canned
per 2 tablespoon
2.6g
27 Yambean, raw
per medium
4.9g
28 Pumpkin leaves, cooked, boiled
per cup
2.7g
29 Mustard spinach, , raw
per cup, chopped
2.8g
30 Chayote, fruit, cooked
per cup (1" pieces)
2.8g

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