Fiber by food
High-fiber foods: fiber per 100 g and per portion
Forty common foods ranked by fiber, from USDA FoodData Central. Per 100 g shows how dense a food is; the typical portion shows what you actually eat.
| Share of 30 g | |||
|---|---|---|---|
| Chia seeds Nuts and seeds · dried | 34.4 g | 9.8 g 1 oz (28 g) | 33% |
| Flaxseed Nuts and seeds · whole seeds | 27.3 g | 1.9 g 1 tbsp, ground (7 g) | 6% |
| Popcorn Grains · air-popped | 14.5 g | 3.5 g 3 cups popped (24 g) | 12% |
| Almonds Nuts and seeds · raw, with skin | 12.5 g | 3.5 g 1 oz, 23 almonds (28 g) | 12% |
| Oats Grains · rolled, dry | 10.1 g | 4.1 g ½ cup, dry (40 g) | 14% |
| Dried figs Fruits · dried, uncooked | 9.8 g | 3.3 g 4 figs (34 g) | 11% |
| Black beans Legumes · boiled, no salt | 8.7 g | 15.0 g 1 cup (172 g) | 50% |
| Sunflower seeds Nuts and seeds · kernels, dried | 8.6 g | 3.0 g ¼ cup (35 g) | 10% |
| Lentils Legumes · boiled, no salt | 7.9 g | 15.6 g 1 cup (198 g) | 52% |
| Chickpeas Legumes · boiled, no salt | 7.6 g | 12.5 g 1 cup (164 g) | 42% |
| Kidney beans Legumes · red, boiled, no salt | 7.4 g | 13.1 g 1 cup (177 g) | 44% |
| Prunes Fruits · dried, uncooked | 7.1 g | 3.4 g 5 prunes (48 g) | 11% |
| Avocado Fruits · raw, all varieties | 6.7 g | 6.7 g ½ avocado (100 g) | 22% |
| Dates Fruits · Medjool | 6.7 g | 3.2 g 2 dates (48 g) | 11% |
| Raspberries Fruits · raw | 6.5 g | 8.0 g 1 cup (123 g) | 27% |
| Pumpkin seeds Nuts and seeds · kernels, dried | 6.0 g | 1.7 g 1 oz (28 g) | 6% |
| Whole-wheat bread Grains · commercially prepared | 6.0 g | 1.9 g 1 slice (32 g) | 6% |
| Rye bread Grains · US rye bread | 5.8 g | 1.9 g 1 slice (32 g) | 6% |
| Artichokes Vegetables · globe, boiled, drained | 5.7 g | 6.8 g 1 medium artichoke (120 g) | 23% |
| Green peas Legumes · boiled, drained, no salt | 5.5 g | 8.8 g 1 cup (160 g) | 29% |
| Blackberries Fruits · raw | 5.3 g | 7.6 g 1 cup (144 g) | 25% |
| Edamame Legumes · frozen, prepared | 5.2 g | 8.1 g 1 cup, shelled (155 g) | 27% |
| Whole-wheat pasta Grains · cooked | 3.9 g | 4.6 g 1 cup, spaghetti (117 g) | 15% |
| Pearled barley Grains · pearled, cooked | 3.8 g | 6.0 g 1 cup (157 g) | 20% |
| Broccoli Vegetables · boiled, drained | 3.3 g | 5.1 g 1 cup, chopped (156 g) | 17% |
| Sweet potato Vegetables · baked, flesh | 3.3 g | 5.9 g 1 large (180 g) | 20% |
| Pears Fruits · raw | 3.1 g | 5.5 g 1 medium (178 g) | 18% |
| Kiwi Fruits · green, raw | 3.0 g | 2.1 g 1 fruit (69 g) | 7% |
| Carrots Vegetables · raw | 2.8 g | 1.7 g 1 medium (61 g) | 6% |
| Quinoa Grains · cooked | 2.8 g | 5.2 g 1 cup (185 g) | 17% |
| Bananas Fruits · raw | 2.6 g | 3.1 g 1 medium (118 g) | 10% |
| Brussels sprouts Vegetables · boiled, drained | 2.6 g | 4.1 g 1 cup (156 g) | 14% |
| Apples Fruits · raw, with skin | 2.4 g | 4.4 g 1 medium (182 g) | 15% |
| Oranges Fruits · raw, all varieties | 2.4 g | 3.1 g 1 fruit (131 g) | 10% |
| Potatoes Vegetables · baked, flesh and skin | 2.2 g | 3.8 g 1 medium (173 g) | 13% |
| Spinach Vegetables · raw | 2.2 g | 0.7 g 1 cup (30 g) | 2% |
| Cauliflower Vegetables · raw | 2.0 g | 2.1 g 1 cup, chopped (107 g) | 7% |
| Strawberries Fruits · raw | 2.0 g | 3.0 g 1 cup, halves (152 g) | 10% |
| Brown rice Grains · long-grain, cooked | 1.6 g | 3.2 g 1 cup (202 g) | 11% |
| White rice Grains · long-grain, enriched, cooked | 0.4 g | 0.6 g 1 cup (158 g) | 2% |
Add it up for your day
Pick foods and portions and see your total against 30 g.
How to read the table
- 01
Same form, fair comparison
Each value is for the form named under the food. Boiled lentils and dry lentils differ because cooking adds water.
- 02
Portion beats density
Chia has the most fiber per 100 g, but you eat 28 g of it. Beans and raspberries do more work per spoonful or cup.
- 03
One plant, once
Whole plant foods count once per week toward your 30. Refined grains such as white rice do not.
USDA FoodData Central, SR Legacy (April 2018), nutrient 1079 Fiber, total dietary. fdc.nal.usda.gov
Questions
Which foods are highest in fiber?
Per 100 g, chia seeds (34.4 g) and flaxseed (27.3 g) lead this list, followed by air-popped popcorn (14.5 g), almonds (12.5 g) and dry rolled oats (10.1 g). Per realistic portion, beans, lentils, raspberries and avocado give the most.
What counts as high in fiber?
Under EU nutrition-claim rules a food is a “source of fiber” with at least 3 g per 100 g and “high in fiber” with at least 6 g per 100 g. Cooked foods hold water, so their per-100 g figure looks lower than the dry food.
How much fiber do I need per day?
The German Nutrition Society advises at least 30 g a day for adults. Most adults eat less, so adding one legume, one whole grain and a few fruit or vegetable portions closes much of the gap.