The 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 Bran) - 60mg (240% DV) in 1 cup (76g)

79mg (316% DV) in 100g

Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran (99%), and Oat Bran (58%).
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More Whole Grains High in Fiber.



2. Cauliflower & Broccoli (Raw Cauliflower) - 2mg (9% DV) in 1 cup chopped (107g)

2mg (8% DV) in 100g

Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup cooked.
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More Vegetables High in Fiber.



3. Cabbage (Raw Savoy) - 2mg (8% DV) in 1 cup, shredded (70g)

3mg (12% DV) in 100g

Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage (16%), Common Cabbage (12%) and Chinese Cabbage (8%).
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4. Berries (Raspberries) - 8mg (32% DV) in 1 cup (123g)

1mg (5% DV) in 10 raspberries (19g)
7mg (26% DV) in 100g

Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%), Gooseberries (26%), Cranberries (18%) and Strawberries (12%).
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More Fruits High in Fiber.



5. Leafy Greens (Cos or Romaine Lettuce) - 1mg (4% DV) in 1 cup shredded (47g)

2mg (8% DV) in 100g

Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens (6%) and Spinach (3%).
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6. Celery - 2mg (6% DV) in 1 cup chopped (101g)

1mg (2% DV) in 1 medium stalk (40g)
2mg (6% DV) in 100g

Celery contains just 16 calories per 100g and 6 calories per medium stalk.
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7. Squash (Baked Winter Hubbard) - 5mg (19% DV) in 1 cup, cubes (116g)

4mg (16% DV) in 100g

Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%), Winter, all varieties (23%), Pumpkin (11%) and Summer, all varieties (10%).
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8. Beans (Kidney) - 11mg (46% DV) in 1 cup (177g)

1mg (3% DV) in 1 tbsp (11g)
6mg (26% DV) in 100g

Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto (62%), Black (60%) and Chickpeas (50%).
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More Beans High in Fiber.



9. Mushrooms (Cooked White Mushrooms) - 3mg (14% DV) in 1 cup pieces (156g)

2mg (9% DV) in 100g

Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and Portabella (11%).
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10. Oranges (All Varieties) - 4mg (18% DV) in 1 cup (180g)

3mg (13% DV) in an average orange (131g)
2mg (10% DV) in 100g

An average orange provides 62 calories.
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More Fruits High in Fiber.





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Click each heading below for more information from HealthAliciousNess.com

#1: Bran (Corn, Wheat, Rice, Oat)
79g (316% DV) per 100 grams
60g (240% DV) per cup (76 grams)
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#2: Dried Herbs & Spices (Cinnamon, Oregano, Rosemary, Coriander, Basil))
53g (212% DV) per 100 grams
2g (6% DV) per tsp (3 grams)
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#3: Seeds (Flaxseeds, Sesame, Sunflower, Pumpkin)
27g (109% DV) per 100 grams
3g (11% DV) per tbsp (10 grams)
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#4: Cocoa Powder & Dark Chocolate
33g (133% DV) per 100 grams
2g (7% DV) per tbsp (5 grams)
Click to see complete nutrition facts for Cocoa & Dark Chocolate

#5: Soybeans Roasted
18g (71% DV) per 100 grams
30g (122% DV) per cup (172 grams)
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#6: Rye foods (Rye crackers, Rye Flour, Rye)
23g (92% DV) per 100 grams
3g (10% DV) per cracker (11 grams)
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#7: Nuts (Almonds, Hazelnuts, Pine nuts, Pistachios, Pecans)
12g (49% DV) per 100 grams
3g (14% DV) per ounce (28 grams)
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#8: Beans (Navy, White, French, Kidney)
11g (42% DV) per 100 grams cooked
19g (76% DV) per cup cooked (182 grams)
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#9: Passion Fruit
10g (42% DV) per 100 grams
2g (8% DV) per fruit (18 grams)
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#10: Sun Dried Tomatoes
12g (49% DV) per 100 grams
7g (26% DV) per cup (54 grams)
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Fortified Cereals*
50g (200% DV) per 100 gram serving
52g (208% DV) in an average bowl (2 cups) (104 grams)
26g (104% DV) per cup (52 grams)
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Toasted Wheat Germ
15g (60% DV) per 100 gram serving
17g (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)
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Chia Seeds
37.7g (151% DV) per 100 gram serving
10.6g (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)
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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)
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Adzuki Beans (Azuki, Aduki)
7.3g (29% DV) per 100 gram serving
16.8g (67% DV) per cup (230 grams)
1g (4.2% DV) per tablespoon (14 grams)
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Great Northern Beans
7g (28% DV) per 100 gram serving
12.4g (50% DV) per cup (177 grams)
0.78g (3.1% DV) per tablespoon (11 grams)
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Lima Beans
7g (28% DV) per 100 gram serving
13.2g (53% DV) per cup (188 grams)
0.8g (3% DV) per tablespoon (11 grams)
Click to see complete nutrition facts for Lima Beans

Lentils
7.9g (32% DV) per 100 gram serving
15.6g (62% DV) per cup cooked (198 grams)
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To find more high fiber foods, check the nutrient ranking tool.

    1. USDA National Nutrient Database for Standard Reference, Release 20-26.
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