Dietary fiber can have a range of benefits, and many different foods contain it.
Based on a 2000-calorie diet, the FDA has set a daily value for fiber of 28 grams per day (1).
However, in the United States, data shows that only 5% of men and 9% of women meet this fiber intake recommendation (2).
For those wishing to discover more fiber-rich food options, this article presents a list of foods high in fiber from various food groups.
The source of all nutritional data is the USDA’s FoodData Central Database.
1) Almonds
As well as being a source of healthy fats and protein, almonds are a rich source of fiber.
A typical ounce (28.35g) serving provides 3.54 grams of dietary fiber (3).
| Per Ounce (28.35g) Serving | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 3.54 g | 12.5 g | 2.16 g |
2) Avocado
Avocado is a nutrient-rich fruit with high fiber content.
An avocado fruit weighing 201 grams offers 13.5 grams of fiber (4).
| Per 201-gram Fruit | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 13.5 g | 6.7 g | 4.19 g |
3) Blackberries
Blackberries are a popular summer fruit that offers some good nutritional benefits.
Raw blackberries provide 7.63 grams of fiber per cup (5).
| Per 144g Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 7.63 g | 5.3 g | 12.33 g |
4) Broccoli
Broccoli is a green cruciferous vegetable with high fiber content.
A cup of chopped broccoli (cooked weight) provides 2.37 grams of fiber (6).
| Per 78-gram half cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 2.57 g | 3.3 g | 9.43 g |
5) 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 (7).
| Per 168g Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 4.54 g | 2.7 g | 2.93 g |
6) Cannellini Beans
Of all the different legumes, cannellini beans are one of the most fiber-rich options.
A cup serving of cooked cannellini beans offers 11.3 grams of dietary fiber (8).
| Per 180g Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 11.3 g | 6.3 g | 4.57 g |
7) Carob Powder
Carob powder is a nutrient-rich powder often sold as an alternative to cocoa powder due to similar taste characteristics.
Similar to cocoa powder, carob is also a good source of fiber.
One 12-gram tablespoon of carob powder contains 0.96 grams of fiber (9).
| Per 12g Tablespoon | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 13.5 g | 8.0 g | 2.15 g |
8) Chia Seeds
Chia seeds have become popular over recent years due to their nutritional properties.
In addition to being an excellent source of protein, fats, vitamins, and minerals, chia seeds are fiber-rich.
A typical ounce (28.35g) serving of chia seeds provides 9.75 grams of fiber (10).
| Per Ounce (28.35g) | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 9.75 g | 34.4 g | 7.08 g |
9) 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 (11).
| Per 5-gram tablespoon | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 1.85 g | 37.0 g | 16.2 g |
10) Dates
Dates are a sweet and flavorful stone fruit that is native to tropical regions around the world.
A typical date weighing eight grams offers 0.64 grams of dietary fiber (12).
| Per 8-gram Fruit | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 0.64 g | 8.0 g | 2.84 g |
11) 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 contains 4.62 grams of dietary fiber (13).
| Per ounce (28.35g) | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 4.62 g | 16.3 g | 2.47 g |
12) 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 (14).
| Per 99-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 2.48 g | 2.50 g | 7.14 g |
13) 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 (15).
| Per 170-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 9.18 g | 5.4 g | 4.91 g |
14) Goji Berries
Despite some exaggerated hype about goji berries being a “superfood,” the berries are a good source of nutrients.
An ounce (28g) serving of goji berries provides 3.64 grams of dietary fiber (16).
| Per Ounce (28g) | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 3.64 g | 13.0 g | 3.72 g |
15) 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 (17).
| Per 150-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 6.45 g | 4.30 g | 9.77 g |
16) 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 (18).
| Per 160-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 7.20 g | 4.50 g | 5.77 g |
17) 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 of fiber (19).
| Per 118-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 4.72 g | 4.0 g | 11.11 g |
18) Kumquat
Unlike most citrus fruit, it is typical for people to eat the edible skin of kumquats.
The skin contains a good amount of fiber, which adds to the total this fruit provides.
A 19-gram kumquat provides 1.24 grams of dietary fiber (20).
| Per 19-gram Fruit | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 1.24 g | 6.5 g | 9.15 g |
19) 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 of fiber (21).
| Per 198-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 15.6 g | 7.9 g | 6.81 g |
20) Lima Beans
Lima beans are another fiber-rich legume.
A 188-gram cup serving of cooked lima beans provides 13.2 grams of fiber (22).
| Per 188-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 13.5 g | 7.0 g | 6.09 g |
21) 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, and they offer 4.65 grams per 166-gram cup (23).
| Per 166-gram Fruit | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 4.65 g | 2.8 g | 2.35 g |
22) Mung Beans
Mung beans are small green beans that belong to the legume family of plants.
The beans are very high in dietary fiber, with a 185-gram cup serving providing 13.1 grams (24).
| Per 185-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 13.1 g | 7.1 g | 4.58 g |
23) 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 (25).
| Per 1/2 cup (40g) | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 4.09 g | 10.1 g | 2.66 g |
24) Pearled Barley
Pearled barley is a form of barley that is polished after its outer hull is removed.
It is a grain that is rich in fiber and overall nutrients.
A 157-gram cup of cooked pearled barley supplies 5.97 grams of dietary fiber (26).
| Per 157-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 5.97 g | 3.8 g | 3.09 g |
25) Raspberries
Raspberries are a delicious summer fruit. Despite their high water content and juiciness, they are also fiber-rich.
For example, a 123-gram cup of raw raspberries provides 8.0 grams dietary fiber (27).
| Per 123-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 8.0 g | 6.5 g | 12.5 g |
26) Red Kidney Beans
Red kidney beans are one of the most common legumes in typical diets.
Like other legumes, they are rich in fiber. For example, a 177-gram cup serving of cooked red kidney beans offers 13.1 grams of fiber (28).
| Per 177-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 13.1 g | 7.4 g | 5.83 g |
27) 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 (29).
| Per 143-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 13.5 g | 5.1 g | 2.08 g |
28) 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 (30).
| Per 128-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 30.5 g | 23.8 g | 7.32 g |
29) Sesame Seeds
In addition to their taste-enhancing properties, sesame seeds are a good source of fatty acids, protein, and fiber.
The fiber content of toasted sesame seeds is 3.97 grams per ounce (28.35g) serving (31).
| Per Ounce (28.35g) | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 3.97 g | 14.0 g | 2.48 g |
30) 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 (32).
| Per 196-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 16.3 g | 8.34 g | 7.07 g |
31) 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 of fiber (33).
| Per Ounce (28.35g) | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 3.15 g | 11.1 g | 1.91 g |
32) Sweet Potatoes
The fiber content of sweet potatoes depends on whether the skin is consumed.
Although peeled sweet potatoes still provide fiber, consuming the skin offers more.
A large (180-gram) sweet potato baked in its skin provides 5.94 grams of dietary fiber (34).
| Per Large (180g) Sweet Potato | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 5.94 g | 3.3 g | 3.67 g |
33) 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 (35).
| Per 8-gram Serving | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 13.5 g | 42.8 g | 19.81 g |
34) Whole Wheat Bread
Choosing whole wheat bread over more processed options can be a simple way to increase fiber intake.
A slice of commercially prepared whole wheat bread provides 1.93 grams of fiber (36).
| Per Slice (32.1g) | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 1.93 g | 6.0 g | 2.36 g |
35) Whole Wheat Pasta
Whole wheat pasta is another way of eating whole grain wheat.
A 140-gram cup of cooked whole grain pasta offers 5.46 grams fiber (37).
| Per 140-gram Cup | Per 100 Grams | Per 100 Calories |
|---|---|---|
| 5.46 g | 3.9 g | 2.64 g |
At-a-Glance Comparison of Foods High In Fiber
The following table shows a ranking of fiber-rich foods by their fiber content per 100 grams.
Since the total energy content of food is also important, the table shows 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 | Red kidney beans (cooked) | 7.4 g | 127 kcal |
| 16 | Mung beans (cooked) | 7.1 g | 155 kcal |
| 17 | Lima beans (cooked) | 7.0 g | 115 kcal |
| 18 | Avocado | 6.7 g | 160 kcal |
| 19 | Kumquat | 6.5 g | 71 kcal |
| 20 | Raspberries | 6.5 g | 52 kcal |
| 21 | Cannellini beans (cooked) | 6.3 g | 138 kcal |
| 22 | Whole wheat bread | 6.0 g | 254 kcal |
| 23 | Fava beans (cooked) | 5.4 g | 147 kcal |
| 24 | Blackberries | 5.3 g | 43 kcal |
| 25 | Roasted chestnuts | 5.1 g | 245 kcal |
| 26 | Green peas (cooked) | 4.50 g | 78 kcal |
| 27 | Gooseberries | 4.30 g | 44 kcal |
| 28 | Kale (cooked) | 4.0 g | 36 kcal |
| 29 | Whole wheat pasta (cooked) | 3.9 g | 148 kcal |
| 30 | Pearled barley (cooked) | 3.8 g | 123 kcal |
| 31 | Broccoli (cooked) | 3.3 g | 35 kcal |
| 32 | Sweet potatoes (cooked) | 3.3 g | 90 kcal |
| 33 | Lupin beans (cooked) | 2.8 g | 119 kcal |
| 34 | Buckwheat (cooked) | 2.7 g | 92 kcal |
| 35 | Eggplant (cooked) | 2.50 | 35 kcal |
Final Thoughts
People can sometimes find it challenging to get enough dietary fiber.
However, this article shows that a broad range of fiber-rich foods is available, covering multiple food groups.
Including several of these foods daily is a simple way to increase fiber intake.
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.