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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 in turn, also increase their intake for water. The current DV for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended lists of high fiber foods by nutrient density, fiber rich foods, fruits 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.



#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.



#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.



#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.



#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.



#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.





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The Top 10 High Fiber Foods by Nutrient Density (Fiber per Gram)
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#1: Bran (Corn, Wheat, Rice, Oat) 79g (316% DV) per 100 grams60g (240% DV) per cup (76 grams)Click to see complete nutrition facts for Bran
#2: Dried Herbs & Spices (Cinnamon, Oregano, Rosemary, Coriander, Basil)) 53g (212% DV) per 100 grams2g (6% DV) per tsp (3 grams)Click to see complete nutrition facts for Dried Herbs & Spices
#3: Seeds (Flaxseeds, Sesame, Sunflower, Pumpkin) 27g (109% DV) per 100 grams3g (11% DV) per tbsp (10 grams)Click to see complete nutrition facts for Seeds
#4: Cocoa Powder & Dark Chocolate 33g (133% DV) per 100 grams2g (7% DV) per tbsp (5 grams)Click to see complete nutrition facts for Cocoa & Dark Chocolate
#5: Soybeans Roasted 18g (71% DV) per 100 grams30g (122% DV) per cup (172 grams)Click to see complete nutrition facts for Roasted Soybeans
#6: Rye foods (Rye crackers, Rye Flour, Rye) 23g (92% DV) per 100 grams3g (10% DV) per cracker (11 grams)Click to see complete nutrition facts for Rye Foods
#7: Nuts (Almonds, Hazelnuts, Pine nuts, Pistachios, Pecans) 12g (49% DV) per 100 grams3g (14% DV) per ounce (28 grams)Click to see complete nutrition facts for Nuts
#8: Beans (Navy, White, French, Kidney) 11g (42% DV) per 100 grams cooked19g (76% DV) per cup cooked (182 grams)Click to see complete nutrition facts for Beans
#9: Passion Fruit 10g (42% DV) per 100 grams2g (8% DV) per fruit (18 grams)Click to see complete nutrition facts for Passion Fruit
#10: Sun Dried Tomatoes 12g (49% DV) per 100 grams7g (26% DV) per cup (54 grams)Click to see complete nutrition facts for Sun Dried Tomatoes

Extended list of Fiber Rich Foods
     (Click to expand)

Fortified Cereals*50g (200% DV) per 100 gram serving52g (208% DV) in an average bowl (2 cups) (104 grams)26g (104% DV) per cup (52 grams)Click to see complete nutrition facts for Fortified Cereals
Toasted Wheat Germ15g (60% DV) per 100 gram serving17g (68% DV) per cup (113 grams)1.1g (4% DV) per tablespoon (7 grams)Click to see complete nutrition facts for Toasted Wheat Germ
Popcorn 15g (58% DV) per 100 grams 1g (5% DV) per cup (8 grams) 4g (16% DV) per ounce (28 grams) Click to see complete nutrition facts for Popcorn
Chia Seeds37.7g (151% DV) per 100 gram serving10.6g (42% DV) per ounce (28 grams)Click to see complete nutrition facts for Chia Seeds
Baked Potato 2g (9% DV) per 100 grams 4g (15% DV) per medium potato (173 grams) 3g (12% DV) per small potato (138 grams) Click to see complete nutrition facts for Baked Potatoes
Artichokes (Globe) 9g (34% DV) per 100 gram cooked 10g (41% DV) per medium artichoke (cooked - 120 grams) 7g (29% DV) Per 1/2 cup hearts (cooked - 84 grams) Click to see complete nutrition facts for Globe Artichokes
Rosemary & Thyme (Fresh) 14g (56% DV) per 100 grams 0.3g (1% DV) per tablespoon (2 grams) 0.1mg (0% DV) per teaspoon (1 gram) Click to see complete nutrition facts for Rosemary & Thyme
Adzuki Beans (Azuki, Aduki)7.3g (29% DV) per 100 gram serving16.8g (67% DV) per cup (230 grams)1g (4.2% DV) per tablespoon (14 grams)Click to see complete nutrition facts for Adzuki Beans
Great Northern Beans7g (28% DV) per 100 gram serving12.4g (50% DV) per cup (177 grams)0.78g (3.1% DV) per tablespoon (11 grams)Click to see complete nutrition facts for Great Northern Beans
Lima Beans7g (28% DV) per 100 gram serving13.2g (53% DV) per cup (188 grams)0.8g (3% DV) per tablespoon (11 grams)Click to see complete nutrition facts for Lima Beans
Lentils7.9g (32% DV) per 100 gram serving15.6g (62% DV) per cup cooked (198 grams)Click to see complete nutrition facts for Lima Beans

High Fiber Fruits
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Figs (Dried)9.8g (39% DV) per 100 gram serving14.6g (58% DV) per cup (149 grams)0.8g (3% DV) per fig (8 grams)Click to see complete nutrition facts for Dried Figs
Apricots (Dried)7.3g (29% DV) per 100 gram serving9.5g (38% DV) per cup (130 grams)0.3g (1% DV) per half (4 grams)Click to see complete nutrition facts for Dried Apricots
Prunes7.1g (28% DV) per 100 gram serving12.4g (50% DV) per cup (174 grams)0.7g (3% DV) in a single prune (10 grams)Click to see complete nutrition facts for Prunes
Coconut(Dried)16.3g (65% DV) per 100 gram serving36.8g (144% DV) per cup (224 grams)4.6g (18% DV) per ounce (28 grams)Click to see complete nutrition facts for Dried Unsweetened Coconut
Avocados 7g (27% DV) per 100 grams 15g (62% DV) per cup pureed (230 grams) 13.5g (54% DV) per avocado (201 grams) Click to see complete nutrition facts for Avocado
Dates6.7g (27% DV) per 100 gram serving12.8g (48% DV) per cup (192 grams)1.6g (6% DV) in a single date (24 grams)Click to see complete nutrition facts for Medjool Dates
Kumquats6.5g (26% DV) per 100 gram serving6g (25% DV) in 5 kumquats (95 grams)1.2g (5% DV) in a single kumquat (19 grams)Click to see complete nutrition facts for Raw Kumquats
Guavas 5.4g (22% DV) per 100 grams 8.9g (36% DV) per cup (165 grams) 3g (12% DV) per fruit (55 grams) Click to see complete nutrition facts for Guavas
Pomegranates 4g (16% DV) per 100 gram serving 7g (28% DV) per cup seeds and juice (174 grams) 11.3g (45% DV) per fruit (282 grams) Click to see complete nutrition facts for Pomegranates
Pears 3.1g (12% DV) per 100 grams 5g (20% DV) per cup cubes (161 grams) 5.5g (22% DV) per medium pear (178 grams) Click to see complete nutrition facts for Pears
Kiwi Fruit 3g (12% DV) per 100 grams 5.4g (22% DV) per cup slices (180 grams) 2.1g (8% DV) per fruit (69 grams) Click to see complete nutrition facts for Kiwi Fruit
Apples 2.4g (10% DV) per 100 gram serving 2.6g (10% DV) per cup slices (109 grams) 4.4g (18% DV) per medium apple (182 grams) Click to see complete nutrition facts for Apples
Apricots 2g (8% DV) per 100 gram serving 3.3g (13% DV) per cup slices (165 grams) 0.7g (3% DV) per apricot (35 grams) Click to see complete nutrition facts for Apricots
Strawberries 2g (8% DV) per 100 grams 3g (12% DV) per cup halves (152 grams) 0.2g (1% DV) per medium strawberry (12 grams) Click to see complete nutrition facts for Strawberries
Papaya 1.7g (7% DV) per 100 gram serving 2.5g (10% DV) per cup pieces (145 grams) 2.7g (11% DV) per small papaya (157 grams) Click to see complete nutrition facts for Papaya
Nectarines 1.7g (7% DV) per 100 gram serving 2.4g (10% DV) per cup slices (143 grams) 2.4g (10% DV) per medium fruit (142 grams) Click to see complete nutrition facts for Nectarines
Peaches 1.5g (6% DV) per 100 gram serving 2.3g (9% DV) per cup slices (154 grams) 2.3g (9% DV) per medium fruit (150 grams) Click to see complete nutrition facts for Peaches

High Fiber Grains
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Bulgur (Cooked) 4.5g (18% DV) per 100 gram serving 8.2g (33% DV) per cup (182 grams) Click to see complete nutrition facts for Bulgur
Whole Wheat Spaghetti (Cooked) 4.5g (18% DV) per 100 gram serving 6.3g (25% DV) per cup (140 grams) Click to see complete nutrition facts for Whole wheat Spaghetti
Spelt (Cooked) 3.9g (16% DV) per 100 gram serving 7.6g (30% DV) per cup (194 grams) Click to see complete nutrition facts for Spelt
Kamut (Cooked) 3.9g (16% DV) per 100 gram serving 6.7g (27% DV) per cup (172 grams) Click to see complete nutrition facts for Kamut
Pearl Barley (Cooked) 3.8g (15% DV) per 100 gram serving 6g (24% DV) per cup (157 grams) Click to see complete nutrition facts for Pearl Barley
Teff (Cooked) 2.8g (11% DV) per 100 gram serving 7.1g (28% DV) per cup (252 grams) Click to see complete nutrition facts for Teff
Quinoa (Cooked) 2.8g (11% DV) per 100 gram serving 5.2g (21% DV) per cup (185 grams) Click to see complete nutrition facts for Quinoa
Buckwheat (Cooked) 2.7g (11% DV) per 100 gram serving 4.5g (18% DV) per cup (168 grams) Click to see complete nutrition facts for Buckwheat
Amaranth (Cooked) 2.1g (8% DV) per 100 gram serving 5.2g (21% DV) per cup (246 grams) Click to see complete nutrition facts for Amaranth
Oatmeal (Cooked) 2g (7% DV) per 100 grams 4g (16% DV) per cup (234 grams) Click to see complete nutrition facts for Oatmeal
Wild Rice (Cooked) 1.8g (7% DV) per 100 gram serving 3g (12% DV) per cup (164 grams) Click to see complete nutrition facts for Wild Rice
Brown Rice (Cooked) 1.8g (7% DV) per 100 gram serving 3.5g (14% DV) per cup (195 grams) Click to see complete nutrition facts for Brown Rice
Couscous (Cooked) 1.4g (6% DV) per 100 gram serving 2.2g (9% DV) per cup (157 grams) Click to see complete nutrition facts for Couscous
Millet (Cooked) 1.3g (5% DV) per 100 gram serving 2.3g (9% DV) per cup (174 grams) Click to see complete nutrition facts for Millet

To find more high fiber foods, check the nutrient ranking tool.

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▼ References
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    1. USDA National Nutrient Database for Standard Reference, Release 20.