Top 10 Foods Highest in Fiber

Top 10 Foods Highest in Fiber

Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber should also increase their intake of water. High fiber foods include bran, broccoli, cabbage, berries, leafy greens, celery, squash, beans, mushrooms, and oranges. The current daily value (DV) for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended lists of high high fiber foods by nutrient density, fiber rich foods, vegetables high in fiber, fruits high in fiber, beans high in fiber, and grains high in fiber.

#1: Bran (Corn)
Fiber in 100g (Crude)1 Cup (76g)1/2 Cup (38g)
79g (316% DV)60g (240% DV)30g (120% DV)
Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran (99%) and Oat Bran (58%). Click to see complete nutrition facts. More Whole Grains High in Fiber.



#2: Cauliflower & Broccoli (Raw Cauliflower)
Fiber in 100g1 Cup Chopped (107g)1 Cup Cooked (124g)
2g (8% DV)2g (8% DV)3g (12% DV)
Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup cooked:. Click to see complete nutrition facts.



#3: Cabbage (Raw Savoy)
Fiber in 100g1 Cup Shredded (70g)1 Cup Cooked (145g)
3g (12% DV)2g (9% DV)4g (16% DV)
Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage (16%), Common Cabbage (12%) and Chinese Cabbage (8%). Click to see complete nutrition facts.



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#4: Berries (Raspberries)
Fiber in 100g1 Cup (123g)Per 10 Raspberries (19g)
7g (26% DV)8g (32% DV)1g (5% DV)
Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%), Gooseberries (26%), Cranberries (18%) and Strawberries (12%). Click to see complete nutrition facts. More Fruits High in Fiber.



#5: Leafy Greens (Cos or Romaine Lettuce)
Fiber in 100g1 Cup Shredded (47g)Per 3oz Serving (85g)
2g (8% DV)1g (4% DV)2g (7% DV)
Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens (6%) and Spinach (3%). Click to see complete nutrition facts.



#6: Celery
Fiber in 100g1 Cup Chopped (101g)1 Medium Stalk (40g)
2g (6% DV)2g (6% DV)0.6g (2% DV)
Celery contains just 16 calories per 100g and 6 calories per medium stalk. Click to see complete nutrition facts.



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#7: Squash (Baked Winter Hubbard)
Fiber in 100g1 Cup Cubed (205g)
5g (10% DV)10g (40% DV)
Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%), Winter, all varieties (23%), Pumpkin (11%) and Summer, all varieties (10%). Click to see complete nutrition facts.



#8: Beans (Kidney)
Fiber in 100g1 Cup (177g)Per Tblsp (11g)
6g (26% DV)11g (45% DV)1g (3% DV)
Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto (62%), Black (60%) and Chickpeas (50%). Click to see complete nutrition facts. More Beans High in Fiber.



#9: Mushrooms (Cooked White Mushrooms)
Fiber in 100g1 Cup Pieces (156g)Per Mushroom (12g)
2g (9% DV)3g (14% DV)0.3g (1% DV)
Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and Portabella (11%). Click to see complete nutrition facts.



#10: Oranges (All Varieties)
Fiber in 100g1 Cup Sections (180g)Per Fruit (131g)
2g (10% DV)4g (17% DV)3g (12% DV)
An average orange provides 62 calories. Click to see complete nutrition facts. More Fruits High in Fiber.





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Click each heading for more info...

The Top 10 High Fiber Foods by Nutrient Density (Fiber per Gram)
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Extended list of Fiber Rich Foods
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High Fiber Fruits
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High Fiber Grains
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▼ Recipes High in Dietary Fiber
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▼ Comments
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▼ References
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