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.

Various Foods That Are High In Dietary Fiber.

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 cupFiber per 100gFiber per 100 calories
30.5 g23.8 g7.32 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 cupFiber per 100gFiber per 100 calories
16.8 g7.3 g5.70 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 cupFiber per 100gFiber per 100 calories
16.3 g8.34 g7.07 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 cupFiber per 100gFiber per 100 calories
15.6 g7.9 g6.81 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 fruitFiber per 100gFiber per 100 calories
13.5 g6.7 g4.19 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 cupFiber per 100gFiber per 100 calories
13.2 g7.0 g6.09 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 cupFiber per 100gFiber per 100 calories
13.1 g7.1 g4.58 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 cupFiber per 100gFiber per 100 calories
13.1 g7.4 g5.83 g

9) Chickpeas

Chickpeas are another fiber-rich legume; a 164-gram cup provides 12.5 grams (11).

Fiber per 164g cupFiber per 100gFiber per 100 calories
12.5 g7.6 g4.63 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-cupFiber per 100gFiber per 100 calories
12.3 g10.4 g10.72 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 cupFiber per 100gFiber per 100 calories
11.3 g6.3 g4.57 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 cupFiber per 100gFiber per 100 calories
10.3 g6.0 g3.49 g

13) Elderberries

Elderberries are among the most fiber-rich fruit choices, providing 10.2 grams per 145-gram cup (15).

Fiber per 145g cupFiber per 100gFiber per 100 calories
10.2 g7.0 g9.59 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 cupFiber per 100gFiber per 100 calories
9.18 g5.4 g4.91 g

15) Acorn Squash

Cooked acorn squash provides 9.02 grams of fiber per 205-gram cup (17).

Fiber per 205g cupFiber per 100gFiber per 100 calories
9.02 g4.4 g7.86 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 cupFiber per 100gFiber per 100 calories
8.0 g6.5 g12.5 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 cupFiber per 100gFiber per 100 calories
7.63 g5.3 g12.33 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 cupFiber per 100gFiber per 100 calories
7.29 g5.1 g2.08 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 cupFiber per 100gFiber per 100 calories
7.20 g4.50 g5.77 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 cupFiber per 100gFiber per 100 calories
6.45 g4.30 g9.77 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 potatoFiber per 100gFiber per 100 calories
5.94 g3.3 g3.67 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 cupFiber per 100gFiber per 100 calories
5.97 g3.8 g3.09 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 cupFiber per 100gFiber per 100 calories
5.46 g3.9 g2.64 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 cupFiber per 100gFiber per 100 calories
4.72 g4.0 g11.11 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 cupFiber per 100gFiber per 100 calories
4.65 g2.8 g2.35 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 100gFiber per 100 calories
4.62 g16.3 g2.47 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 cupFiber per 100gFiber per 100 calories
4.54 g2.7 g2.93 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 100gFiber per 100 calories
4.09 g10.1 g2.66 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 100gFiber per 100 calories
3.97 g14.0 g2.48 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 100gFiber per 100 calories
3.64 g13.0 g3.72 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 100gFiber Per 100 Calories
3.54 g12.5 g2.16 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 servingFiber per 100gFiber per 100 calories
3.42 g42.8 g19.81 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 100gFiber per 100 calories
3.15 g11.1 g1.91 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 100gFiber per 100 calories
2.57 g3.3 g9.43 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 cupFiber per 100gFiber per 100 calories
2.48 g2.50 g7.14 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 sliceFiber per 100gFiber per 100 calories
1.93 g6.0 g2.36 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 tablespoonFiber per 100gPer 100 Calories
1.85 g37.0 g16.2 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 fruitFiber per 100gFiber per 100 calories
1.24 g6.5 g9.15 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 tablespoonFiber per 100gFiber per 100 calories
0.96 g8.0 g2.15 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 fruitFiber per 100gFiber per 100 calories
0.64 g8.0 g2.84 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.

RankFood Fiber Per 100gCalories Per 100g
1Wheat bran42.8 g216 kcal
2Cocoa powder37.0 g228 kcal
3Chia seeds34.4 g486 kcal
4Rye flour (dry weight)23.8 g325 kcal
5Dried coconut16.3 g660 kcal
6Sesame seeds14.0 g565 kcal
7Goji berries (dried)13.0 g349 kcal
8Almonds12.5 g579 kcal
9Sunflower seeds11.1 g582 kcal
10Oats (dry weight)10.1 g379 kcal
11Split peas (cooked)8.34 g118 kcal
12Carob powder8.0 g372 kcal
13Dates8.0 g282 kcal
14Lentils (cooked)7.9 g116 kcal
15Chickpeas (cooked)7.6 g164 kcal
16Red kidney beans (cooked)7.4 g127 kcal
17Adzuki beans (cooked)7.3 g128 kcal
18Mung beans (cooked)7.1 g155 kcal
19Elderberries7.0 g73 kcal
20Lima beans (cooked)7.0 g115 kcal
21Avocado6.7 g160 kcal
22Kumquat6.5 g71 kcal
23Raspberries6.5 g52 kcal
24Cannellini beans (cooked)6.3 g138 kcal
25Soybeans (cooked)6.0 g172 kcal
26Whole wheat bread6.0 g254 kcal
27Fava beans (cooked)5.4 g147 kcal
28Blackberries5.3 g43 kcal
29Roasted chestnuts5.1 g245 kcal
30Green peas (cooked)4.50 g78 kcal
31Acorn squash (cooked)4.4 g56 kcal
32Gooseberries4.30 g44 kcal
33Kale (cooked)4.0 g36 kcal
34Whole wheat pasta (cooked)3.9 g148 kcal
35Pearled barley (cooked)3.8 g123 kcal
36Broccoli (cooked)3.3 g35 kcal
37Sweet potatoes (cooked)3.3 g90 kcal
38Lupin beans (cooked)2.8 g119 kcal
39Buckwheat (cooked)2.7 g92 kcal
40Eggplant (cooked)2.50 g35 kcal
Table showing a ranking of fiber-rich foods based on their fiber content per 100 grams

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.

Photo of author

Michael Joseph, MSc

Michael works as a nutrition educator in a community setting and holds a Master's Degree in Clinical Nutrition. He believes in providing reliable and objective nutritional information to allow informed decisions.

2 thoughts on “40 Foods High In Dietary Fiber”

  1. 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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