40 Foods High In Dietary Fiber
Dietary fiber offers numerous benefits, and it is found in a variety of foods.
The FDA recommends a fiber intake ‘daily value’ of 28 grams, based on a 2000-calorie diet (1).
However, in the United States, research indicates that only 5% of men and 9% of women meet this recommendation (2).
For those looking to increase their fiber intake, this article provides a list of 40 fiber-rich foods from various food groups.
The list is arranged in descending order of fiber content per typical serving. All nutritional data is sourced from the USDA’s FoodData Central Database.
1) Rye Flour
The fiber content of different flours can vary significantly.
One of the most fiber-rich choices is dark rye flour, which offers 30.5 grams of fiber per 128-gram cup (3).Fiber per 128g cup Fiber per 100g Fiber per 100 calories 30.5 g 23.8 g 7.32 g
2) Adzuki Beans
Adzuki beans provide a high quantity of fiber, with a 230-gram cup serving of cooked adzuki beans offering 16.8 grams (4).Fiber per 230g cup Fiber per 100g Fiber per 100 calories 16.8 g 7.3 g 5.70 g
3) Split Peas
Just as regular green peas are high in fiber, so are (dried) green split peas.
Per 196-gram cup serving, cooked split peas offer 16.3 grams of fiber (5).Fiber per 196g cup Fiber per 100g Fiber per 100 calories 16.3 g 8.34 g 7.07 g
4) Lentils
Lentils are one of the most popular and versatile types of legumes.
In addition to their protein content and a broad range of vitamins and minerals, lentils are fiber-rich.
A 198-gram cup of cooked lentils typically contains 15.6 grams (6).Fiber per 198g cup Fiber per 100g Fiber per 100 calories 15.6 g 7.9 g 6.81 g
5) Avocado
Avocado is a fruit rich in both carbohydrates and fat.
An avocado fruit weighing 201 grams offers 13.5 grams of fiber (7).Fiber per 201g fruit Fiber per 100g Fiber per 100 calories 13.5 g 6.7 g 4.19 g
6) Lima Beans
Lima beans are another fiber-rich legume.
A 188-gram cup serving of cooked lima beans provides 13.2 grams (8).Fiber per 188g cup Fiber per 100g Fiber per 100 calories 13.2 g 7.0 g 6.09 g
7) Mung Beans
Mung beans are small green beans that belong to the legume family of plants.
The beans have a very high dietary fiber content, with a 185-gram cup serving providing 13.1 grams (9).Fiber per 185g cup Fiber per 100g Fiber per 100 calories 13.1 g 7.1 g 4.58 g
8) Red Kidney Beans
Red kidney beans are one of the most common legumes in the typical diet.
Like other legumes, they are rich in fiber. A 177-gram cup serving of cooked red kidney beans offers 13.1 grams (10).Fiber per 177g cup Fiber per 100g Fiber per 100 calories 13.1 g 7.4 g 5.83 g
9) Chickpeas
Chickpeas are another fiber-rich legume; a 164-gram cup provides 12.5 grams (11).Fiber per 164g cup Fiber per 100g Fiber per 100 calories 12.5 g 7.6 g 4.63 g
10) Passion fruit
Passion fruit is one of the most fiber-rich fruit options, providing 12.3 grams per 118-gram half-cup serving (12).Fiber per 118g half-cup Fiber per 100g Fiber per 100 calories 12.3 g 10.4 g 10.72 g
11) Cannellini Beans
Of all the different legumes, cannellini beans are one of the most fiber-rich options.
A 180-gram cup serving of cooked cannellini beans offers 11.3 grams (13).Fiber per 180g cup Fiber per 100g Fiber per 100 calories 11.3 g 6.3 g 4.57 g
12) Soybeans
As well as being an excellent source of protein, soybeans offer a good amount of fiber. A 172-gram cup contains around 10.3 grams (14).Fiber per 172g cup Fiber per 100g Fiber per 100 calories 10.3 g 6.0 g 3.49 g
13) Elderberries
Elderberries are among the most fiber-rich fruit choices, providing 10.2 grams per 145-gram cup (15).Fiber per 145g cup Fiber per 100g Fiber per 100 calories 10.2 g 7.0 g 9.59 g
14) Fava Beans
Fava beans are also known as broad beans, and they are full of essential nutrients.
Among these, the beans offer a good source of fiber; a 170-gram cup serving offers 9.18 grams (16).Fiber per 170g cup Fiber per 100g Fiber per 100 calories 9.18 g 5.4 g 4.91 g
15) Acorn Squash
Cooked acorn squash provides 9.02 grams of fiber per 205-gram cup (17).Fiber per 205g cup Fiber per 100g Fiber per 100 calories 9.02 g 4.4 g 7.86 g
16) Raspberries
Raspberries are a delicious summer fruit.
A 123-gram cup of raw raspberries provides 8.0 grams dietary fiber (18).Fiber per 123g cup Fiber per 100g Fiber per 100 calories 8.0 g 6.5 g 12.5 g
17) Blackberries
Blackberries are a popular summer fruit that offers some good nutritional benefits.
Raw blackberries provide 7.63 grams of fiber per cup (19).Fiber per 144g cup Fiber per 100g Fiber per 100 calories 7.63 g 5.3 g 12.33 g
18) Roasted Chestnuts
Roasted chestnuts are a popular snack, particularly on a cold winter’s day.
A 143-gram cup of roasted chestnuts offers 7.29 grams dietary fiber (20).Fiber per 143g cup Fiber per 100g Fiber per 100 calories 7.29 g 5.1 g 2.08 g
19) Green Peas
Green peas are a starchy vegetable that provides a good range of nutrients, including folate and vitamins C and K.
Peas are an excellent source of dietary fiber; a 160-gram cup of cooked peas offers 7.20 grams (21).Fiber per 160g cup Fiber per 100g Fiber per 100 calories 7.20 g 4.50 g 5.77 g
20) Gooseberries
Gooseberries are slightly tart berries that have an appearance similar to grapes.
These berries provide 6.45 grams of dietary fiber per 150-gram cup serving (22).Fiber per 150g cup Fiber per 100g Fiber per 100 calories 6.45 g 4.30 g 9.77 g
21) Sweet Potatoes
The fiber content of sweet potatoes depends on whether the skin is consumed.
Since the skin contains fiber, unpeeled sweet potatoes are the best option.
A large (180-gram) sweet potato baked in its skin provides 5.94 grams of dietary fiber (23).Fiber per 180g sweet potato Fiber per 100g Fiber per 100 calories 5.94 g 3.3 g 3.67 g
22) Pearled Barley
Pearled barley is a form of barley that is polished after its outer hull is removed.
A 157-gram cup of cooked pearled barley supplies 5.97 grams of dietary fiber (24).Fiber per 157g cup Fiber per 100g Fiber per 100 calories 5.97 g 3.8 g 3.09 g
23) Whole Wheat Pasta
Whole wheat pasta is another way of incorporating whole grain wheat into the diet.
A 140-gram cup of cooked whole grain pasta offers 5.46 grams fiber (25).Fiber per 140g cup Fiber per 100g Fiber per 100 calories 5.46 g 3.9 g 2.64 g
24) Kale
Like all leafy green vegetables, kale offers a good source of dietary fiber.
A 118-gram cup serving of cooked kale provides 4.72 grams (26).Fiber per 118g cup Fiber per 100g Fiber per 100 calories 4.72 g 4.0 g 11.11 g
25) Lupin Beans
Lupin beans are native to the Mediterranean region and may not be as well known as other legumes in some countries.
These beans are a good source of fiber, offering 4.65 grams per 166-gram cup (27).Fiber per 166g cup Fiber per 100g Fiber per 100 calories 4.65 g 2.8 g 2.35 g
26) Dried Coconut
Dried coconut meat is a chewy, flavorful food product with a versatile range of uses.
It is also fiber-rich; an ounce (28.35g) serving provides 4.62 grams (28).Fiber per ounce (28.35g) Fiber per 100g Fiber per 100 calories 4.62 g 16.3 g 2.47 g
27) Buckwheat
Buckwheat is known as a pseudocereal as, despite being used like a grain, it is a seed.
A cup of roasted buckwheat groats contains approximately 4.54 grams of fiber (29).Fiber per 168g cup Fiber per 100g Fiber per 100 calories 4.54 g 2.7 g 2.93 g
28) Oats
Oats are one of the most popular breakfast foods and offer a wide range of nutrients.
By dry weight, half a cup (40.5g) of oats provides 4.09 grams of fiber (30).Fiber per half-cup (40g) Fiber per 100g Fiber per 100 calories 4.09 g 10.1 g 2.66 g
29) Sesame Seeds
In addition to their taste-enhancing properties, sesame seeds are a good source of fatty acids, protein, and fiber.
Toasted sesame seeds have a fiber content of 3.97 grams per ounce (28.35g) serving (31).Fiber per ounce (28.35g) Fiber per 100g Fiber per 100 calories 3.97 g 14.0 g 2.48 g
30) Goji Berries
An ounce (28.35g) serving of goji berries provides 3.64 grams of dietary fiber (32).Fiber per ounce (28.35g) Fiber per 100g Fiber per 100 calories 3.64 g 13.0 g 3.72 g
31) Almonds
As well as providing healthy fats and protein, almonds are a rich source of fiber.
A typical ounce (28.35g) serving provides 3.54 grams (33).Fiber per ounce (28.35g) Fiber per 100g Fiber Per 100 Calories 3.54 g 12.5 g 2.16 g
32) Wheat Bran
Wheat bran is the outer layer of the whole grain wheat kernel and is a rich fiber source.
Just an eight-gram serving of wheat bran offers 3.42 grams of fiber (34).Fiber per 8g serving Fiber per 100g Fiber per 100 calories 3.42 g 42.8 g 19.81 g
33) Sunflower Seeds
Most seeds offer a good provision of fiber, and sunflower seeds are another excellent option.
An ounce (28.35g) serving of sunflower seeds provides 3.15 grams (35).Fiber per ounce (28.35g) Fiber per 100g Fiber per 100 calories 3.15 g 11.1 g 1.91 g
34) Broccoli
Broccoli is a green cruciferous vegetable with a high fiber content.
A cup of chopped broccoli (cooked weight) provides 2.37 grams (36).Fiber per half-cup (78g) Fiber per 100g Fiber per 100 calories 2.57 g 3.3 g 9.43 g
35) Eggplant
Eggplant, also known as aubergine, is a versatile vegetable with a spongy texture.
A cup (99g) of cooked eggplant provides 2.48 grams of dietary fiber (37).Fiber per 99g cup Fiber per 100g Fiber per 100 calories 2.48 g 2.50 g 7.14 g
36) Whole Wheat Bread
Choosing whole wheat bread over more processed refined wheat options is a simple way to boost fiber intake.
A slice of commercially prepared whole wheat bread provides 1.93 grams of fiber (38).Fiber per 32.1g slice Fiber per 100g Fiber per 100 calories 1.93 g 6.0 g 2.36 g
37) Cocoa Powder
Cocoa powder is a surprisingly rich source of many essential nutrients, particularly copper and magnesium.
It is also an excellent source of fiber, with a tablespoon serving providing 1.85 grams (39).Fiber per 5g tablespoon Fiber per 100g Per 100 Calories 1.85 g 37.0 g 16.2 g
38) Kumquat
Unlike most citrus fruit, kumquats have an edible skin.
Since the skin contains a good amount of fiber, this adds to the total this fruit provides.
A 19-gram kumquat provides 1.24 grams of dietary fiber (40).Fiber per 19g fruit Fiber per 100g Fiber per 100 calories 1.24 g 6.5 g 9.15 g
39) Carob Powder
Carob powder is a nutrient-rich powder often sold as an alternative to cocoa powder due to similar taste characteristics.
One 12-gram tablespoon of carob powder contains 0.96 grams of fiber (41).Fiber per 12g tablespoon Fiber per 100g Fiber per 100 calories 0.96 g 8.0 g 2.15 g
40) Dates
Dates are a sweet and flavorful stone fruit native to tropical regions around the world.
A typical date weighing eight grams offers 0.64 grams of dietary fiber (42).Fiber per 8g fruit Fiber per 100g Fiber per 100 calories 0.64 g 8.0 g 2.84 g
Foods High In Fiber Per 100 Grams
For those who would like to see how each dietary source of fiber compares per 100 grams, the following table ranks each food based on their fiber content per 100 grams.
Given that the overall energy content of food is also important, the table includes the calorie content for each 100-gram portion.Rank Food Fiber Per 100g Calories Per 100g 1 Wheat bran 42.8 g 216 kcal 2 Cocoa powder 37.0 g 228 kcal 3 Chia seeds 34.4 g 486 kcal 4 Rye flour (dry weight) 23.8 g 325 kcal 5 Dried coconut 16.3 g 660 kcal 6 Sesame seeds 14.0 g 565 kcal 7 Goji berries (dried) 13.0 g 349 kcal 8 Almonds 12.5 g 579 kcal 9 Sunflower seeds 11.1 g 582 kcal 10 Oats (dry weight) 10.1 g 379 kcal 11 Split peas (cooked) 8.34 g 118 kcal 12 Carob powder 8.0 g 372 kcal 13 Dates 8.0 g 282 kcal 14 Lentils (cooked) 7.9 g 116 kcal 15 Chickpeas (cooked) 7.6 g 164 kcal 16 Red kidney beans (cooked) 7.4 g 127 kcal 17 Adzuki beans (cooked) 7.3 g 128 kcal 18 Mung beans (cooked) 7.1 g 155 kcal 19 Elderberries 7.0 g 73 kcal 20 Lima beans (cooked) 7.0 g 115 kcal 21 Avocado 6.7 g 160 kcal 22 Kumquat 6.5 g 71 kcal 23 Raspberries 6.5 g 52 kcal 24 Cannellini beans (cooked) 6.3 g 138 kcal 25 Soybeans (cooked) 6.0 g 172 kcal 26 Whole wheat bread 6.0 g 254 kcal 27 Fava beans (cooked) 5.4 g 147 kcal 28 Blackberries 5.3 g 43 kcal 29 Roasted chestnuts 5.1 g 245 kcal 30 Green peas (cooked) 4.50 g 78 kcal 31 Acorn squash (cooked) 4.4 g 56 kcal 32 Gooseberries 4.30 g 44 kcal 33 Kale (cooked) 4.0 g 36 kcal 34 Whole wheat pasta (cooked) 3.9 g 148 kcal 35 Pearled barley (cooked) 3.8 g 123 kcal 36 Broccoli (cooked) 3.3 g 35 kcal 37 Sweet potatoes (cooked) 3.3 g 90 kcal 38 Lupin beans (cooked) 2.8 g 119 kcal 39 Buckwheat (cooked) 2.7 g 92 kcal 40 Eggplant (cooked) 2.50 g 35 kcal
Final Thoughts
Many people find it challenging to consume enough dietary fiber.
However, this article demonstrates that a wide variety of fiber-rich foods is available across multiple food groups.
Incorporating several of these foods into the daily is an easy way to boost fiber intake.
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2 thoughts on “40 Foods High In Dietary Fiber”
Good info and I take it as reasonably accurate. I see no mention how cooking may alter the fibre content if at all. Thanks for putting up this info.
Thanks Otto. Cooking food can partially break down the cell walls of foods – particularly if processed in some way (e.g. mashing). On the plus side, this process also makes several nutrients in the food more bioavailable. However, most of the fiber content of the food will still be present regardless. In addition, the fiber amounts presented in the article are for cooked weight where applicable.
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