Foods high in fiber

Per 100 g, the foods highest in fiber on our list are chia seeds (34 g), flaxseed (27 g) and popcorn (15 g). The daily value for fiber is 28 g, and most people eat far less. Legumes, seeds and whole grains close the gap fastest.

Vegan only Under 150 kcal per 100 g86 foods

Fiber in each food. Select a column heading to sort. Daily value: 28 g.
Food
Chia seeds	34 g	4.1 g (1 tbsp)	7.1 g	67
Flaxseed	27 g	1.9 g (1 tbsp ground)	5.1 g	58
Popcorn	15 g	3.5 g (3 cups air-popped)	3.7 g	43
Almonds	13 g	3.5 g (1 oz)	2.2 g	64
Sesame seeds	12 g	1.1 g (1 tbsp)	2.1 g	55
Dark chocolate	11 g	2.2 g (2 squares)	1.8 g	14
Oats	11 g	4.2 g (1/2 cup dry)	2.7 g	45
Pistachios	11 g	3 g (1 oz)	1.9 g	35
Navy beans	11 g	19 g (1 cup cooked)	7.5 g	68
Hazelnuts	9.7 g	2.7 g (1 oz)	1.5 g	45
Pecans	9.6 g	2.7 g (1 oz)	1.4 g	20
Coconut meat	9 g	4 g (1 piece)	2.5 g	5
Pinto beans	9 g	15 g (1 cup cooked)	6.3 g	65
Granola	8.9 g	5.4 g (1/2 cup)	1.8 g	41
Black beans	8.7 g	15 g (1 cup cooked)	6.6 g	69
Macadamia nuts	8.6 g	2.4 g (1 oz)	1.2 g	17
Sunflower seeds	8.6 g	3 g (1/4 cup kernels)	1.5 g	70
Peanuts	8.5 g	2.4 g (1 oz)	1.5 g	41
Split peas	8.3 g	16 g (1 cup cooked)	7 g	62
Lentils	7.9 g	16 g (1 cup cooked)	6.8 g	71
Chickpeas	7.6 g	12 g (1 cup cooked)	4.6 g	56
Brazil nuts	7.5 g	0.4 g (1 nut)	1.1 g	28
Kidney beans	7.4 g	13 g (1 cup cooked)	5.8 g	65
Prunes	7.1 g	2.7 g (4 prunes)	3 g	37
Avocado	6.7 g	5 g (half an avocado)	4.2 g	47
Dates	6.7 g	1.6 g (1 medjool date)	2.4 g	30
Walnuts	6.7 g	1.9 g (1 oz)	1 g	23
Raspberries	6.5 g	8 g (1 cup)	13 g	83
Corn tortilla	6.3 g	1.6 g (1 tortilla)	2.9 g	38
Pumpkin seeds	6 g	1.7 g (1 oz)	1.1 g	53
Whole wheat bread	6 g	1.9 g (1 slice)	2.4 g	39
Rye bread	5.8 g	1.9 g (1 slice)	2.2 g	23
Green peas	5.7 g	4.1 g (1/2 cup)	7 g	82
Hummus	5.5 g	1.6 g (2 tbsp)	2.3 g	31
Guava	5.4 g	3 g (1 fruit)	7.9 g	88
Artichoke	5.4 g	6.9 g (1 medium artichoke)	11 g	84
Chocolate hazelnut spread	5.4 g	2 g (2 tbsp)	1 g	4
Blackberries	5.3 g	7.6 g (1 cup)	12 g	85
Granola bar	5.3 g	1.3 g (1 bar)	1.1 g	17
Edamame	5.2 g	8.1 g (1 cup shelled)	4.3 g	72
Peanut butter	5 g	1.6 g (2 tbsp)	0.8 g	25
Tahini	4.7 g	0.7 g (1 tbsp)	0.8 g	22
Raisins	4.5 g	1.9 g (1 small box)	1.5 g	28
Bulgur	4.5 g	8.2 g (1 cup cooked)	5.4 g	51
Rice cakes	4.2 g	0.8 g (2 cakes)	1.1 g	27
Kale	4.1 g	0.9 g (1 cup chopped)	12 g	98
Pomegranate	4 g	3.5 g (1/2 cup arils)	4.8 g	56
Collard greens	4 g	1.4 g (1 cup chopped)	13 g	99
Hemp seeds	4 g	1.2 g (3 tbsp)	0.7 g	59
Whole wheat pasta	3.9 g	5.5 g (1 cup cooked)	2.6 g	42
Brussels sprouts	3.8 g	3.3 g (1 cup)	8.8 g	94
Barley	3.8 g	6 g (1 cup cooked)	3.1 g	33
Pine nuts	3.7 g	0.3 g (1 tbsp)	0.5 g	34
Cranberries	3.6 g	3.6 g (1 cup)	7.8 g	77
Persimmon	3.6 g	6 g (1 fruit)	5.1 g	62
Flour tortilla	3.5 g	1.7 g (1 tortilla)	1.1 g	15
Milk chocolate	3.4 g	1.5 g (1 bar)	0.6 g	6
Pretzels	3.4 g	1 g (1 oz)	0.9 g	15
Sweet potato	3.3 g	3.8 g (1 medium, baked)	3.7 g	88
Parsley	3.3 g	0.3 g (2 tbsp chopped)	9.2 g	99
Cashews	3.3 g	0.9 g (1 oz)	0.6 g	32
Okra	3.2 g	3.2 g (1 cup)	9.7 g	94
Pear	3.1 g	5.5 g (1 medium pear)	4.9 g	44
Potato chips	3.1 g	0.9 g (1 oz)	0.6 g	31
Kiwi	3 g	2.1 g (1 kiwi)	4.9 g	86
Eggplant	3 g	2.5 g (1 cup cubed)	12 g	80
Figs	2.9 g	2.9 g (2 medium figs)	3.9 g	46
Sauerkraut	2.9 g	2.1 g (1/2 cup)	15 g	75
Instant ramen	2.9 g	2.3 g (1 package)	0.7 g	9
Carrots	2.8 g	1.7 g (1 medium carrot)	6.8 g	90
Quinoa	2.8 g	5.2 g (1 cup cooked)	2.3 g	49
Lemon	2.8 g	1.6 g (1 lemon)	9.7 g	89
Lime	2.8 g	1.9 g (1 lime)	9.3 g	89
Beets	2.8 g	2.3 g (1 beet)	6.5 g	73
Buckwheat	2.7 g	4.5 g (1 cup cooked)	2.9 g	46
Banana	2.6 g	3.1 g (1 medium banana)	2.9 g	49
French fries	2.6 g	3 g (medium portion)	1.5 g	33
Apple	2.4 g	4.4 g (1 medium apple)	4.6 g	46
Orange	2.4 g	3.1 g (1 medium orange)	5.1 g	84
Blueberries	2.4 g	3.6 g (1 cup)	4.2 g	58
Potato	2.2 g	3.8 g (1 medium, baked)	2.4 g	57
Cherries	2.1 g	3.2 g (1 cup, pitted)	3.3 g	51
Strawberries	2 g	3 g (1 cup halves)	6.3 g	86
Butternut squash	2 g	2.8 g (1 cup cubes)	4.4 g	95
Wild rice	1.8 g	3 g (1 cup cooked)	1.8 g	35
Brown rice	1.6 g	3.1 g (1 cup cooked)	1.3 g	27

Source: USDA FoodData Central. Last updated October 8, 2026.