Top 101 Foods High In Fiber
Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Reference Dietary Intake For Fiber
28 g
MALESg
FEMALESg
PREGNANTg
BREASTFEEDING
Nutrients Per Serving
Nutrient Density Per Calorie
| Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
|---|---|---|---|
| corn bran | per 1.0 cup (76.0g) | 60g (214%) | 79 |
| peas | per 1.0 cup (197.0g) | 50g (179%) | 387 |
| lupin seeds | per 1.0 cup (180.0g) | 34g (121%) | 550 |
| barley, hulled | per 1.0 cup (184.0g) | 32g (114%) | 573 |
| pearled barley | per 1.0 cup (200.0g) | 31g (111%) | 632 |
| rye flour | per 1.0 cup (128.0g) | 30g (109%) | 382 |
| black beans | per 1.0 cup (194.0g) | 30g (107%) | 616 |
| kidney beans | per 1.0 cup (184.0g) | 28g (100%) | 621 |
| rye grain | per 1.0 cup (169.0g) | 26g (91%) | 627 |
| wheat bran | per 1.0 cup (58.0g) | 25g (89%) | 141 |
| passion fruit | per 1.0 cup (236.0g) | 25g (88%) | 261 |
| garbanzo beans | per 1.0 cup (200.0g) | 24g (87%) | 868 |
| wheat, soft white | per 1.0 cup (168.0g) | 21g (76%) | 750 |
| navy beans | per 1.0 cup (182.0g) | 19g (68%) | 373 |
| bulgur | per 1.0 cup (140.0g) | 18g (63%) | 766 |
| sesame seeds | per 1.0 cup (150.0g) | 17g (62%) | 1523 |
| buckwheat | per 1.0 cup (170.0g) | 17g (61%) | 960 |
| Oats | per 1.0 cup (156.0g) | 17g (59%) | 1028 |
| almonds | per 1.0 cup whole kernels (157.0g) | 16g (59%) | 1619 |
| lentils | per 1.0 cup (198.0g) | 16g (56%) | 411 |
| oat bran | per 1.0 cup (94.0g) | 14g (52%) | 447 |
| gingko nuts | per 1.0 cup (155.0g) | 14g (51%) | 334 |
| peanuts | per 1.0 cup (144.0g) | 14g (48%) | 1784 |
| pistachio nuts | per 1.0 cup (123.0g) | 13g (45%) | 1547 |
| chick peas | per 1.0 cup (164.0g) | 12g (45%) | 604 |
| corn grain, yellow | per 1.0 cup (166.0g) | 12g (43%) | 1400 |
| rye flour | per 1.0 cup (102.0g) | 12g (43%) | 828 |
| macadamia nuts | per 1.0 cup (134.0g) | 12g (41%) | 2338 |
| sunflower seeds | per 1.0 cup (128.0g) | 12g (41%) | 1699 |
| raisins | per 1.0 cup (165.0g) | 11g (40%) | 1219 |
| cowpeas | per 1.0 cup (171.0g) | 11g (40%) | 500 |
| sugar-apples, raw | per 1.0 cup (250.0g) | 11g (39%) | 598 |
| pecans | per 1.0 cup (109.0g) | 10g (37%) | 2015 |
| avocado | per 1.0 cup (150.0g) | 10g (36%) | 669 |
| brazil nuts | per 1.0 cup (133.0g) | 10g (36%) | 2460 |
| dried currants | per 1.0 cup (144.0g) | 10g (35%) | 1165 |
| natto | per 1.0 cup (175.0g) | 9g (34%) | 1094 |
| broad beans | per 1.0 cup (170.0g) | 9g (33%) | 570 |
| cornmeal, yellow | per 1.0 cup (122.0g) | 9g (32%) | 1388 |
| cornmeal, white | per 1.0 cup (122.0g) | 9g (32%) | 1388 |
| corn flour, whole-grain | per 1.0 cup (117.0g) | 9g (31%) | 1385 |
| corn flour, whole yellow | per 1.0 cup (117.0g) | 9g (31%) | 1385 |
| walnuts | per 1.0 cup (125.0g) | 9g (30%) | 2549 |
| crackers | per 1.0 cup (182.0g) | 8g (29%) | 516 |
| edamame | per 1.0 cup (155.0g) | 8g (29%) | 652 |
| raspberries | per 1.0 cup (123.0g) | 8g (29%) | 224 |
| pumpkin seeds | per 1.0 cup (129.0g) | 8g (28%) | 2609 |
| prunes | per 1.0 cup (248.0g) | 8g (27%) | 966 |
| lima beans | per 1.0 cup (156.0g) | 8g (27%) | 646 |
| blackberries | per 1.0 cup (144.0g) | 8g (27%) | 227 |
| collards | per 1.0 cup (190.0g) | 8g (27%) | 231 |
| dried apples | per 1.0 cup (60.0g) | 7g (27%) | 781 |
| corn flour, masa | per 1.0 cup (114.0g) | 7g (26%) | 1588 |
| coconut meat | per 1.0 cup (80.0g) | 7g (26%) | 1101 |
| boysenberries | per 1.0 cup (132.0g) | 7g (25%) | 264 |
| artichokes | per 1.0 artichoke (128.0g) | 7g (25%) | 244 |
| oat flour | per 1.0 cup (104.0g) | 7g (24%) | 1740 |
| taro | per 1.0 cup slices (132.0g) | 7g (24%) | 780 |
| pasta, gluten-free, corn | per 1.0 cup (140.0g) | 7g (24%) | 735 |
| sweet potato | per 1.0 cup (200.0g) | 7g (24%) | 764 |
| winter squash | per 1.0 cup (205.0g) | 7g (23%) | 350 |
| gooseberries | per 1.0 cup (150.0g) | 6g (23%) | 287 |
| brussel sprouts | per 1.0 cup (155.0g) | 6g (23%) | 287 |
| cornmeal | per 1.0 cup (157.0g) | 6g (22%) | 2656 |
| raisins | per 1.0 cup (165.0g) | 6g (22%) | 2263 |
| gooseberries, canned | per 1.0 cup (252.0g) | 6g (22%) | 852 |
| bananas | per 1.0 cup (225.0g) | 6g (21%) | 958 |
| corn, dried | per 1.0 oz (28.4g) | 6g (21%) | 572 |
| butternuts | per 1.0 cup (120.0g) | 6g (20%) | 3646 |
| turnip greens | per 1.0 cup (164.0g) | 6g (20%) | 239 |
| pasta from corn flour | per 1.0 cup spaghetti packed (166.0g) | 5g (20%) | 1290 |
| kiwifruit | per 1.0 cup (180.0g) | 5g (19%) | 569 |
| yam | per 1.0 cup (136.0g) | 5g (19%) | 833 |
| coconut milk | per 1.0 cup (240.0g) | 5g (19%) | 2927 |
| quinoa | per 1.0 cup (185.0g) | 5g (19%) | 1200 |
| dried apples | per 1.0 cup (255.0g) | 5g (18%) | 798 |
| pine nuts | per 1.0 cup (135.0g) | 5g (18%) | 5093 |
| apples, raw, without skin | per 1.0 cup slices (170.0g) | 5g (17%) | 560 |
| pasta, whole-wheat | per 1.0 cup spaghetti not packed (117.0g) | 5g (16%) | 1070 |
| buckwheat groats | per 1.0 cup (168.0g) | 5g (16%) | 954 |
| chayote | per 1.0 cup (160.0g) | 4g (16%) | 240 |
| oranges | per 1.0 cup sections (185.0g) | 4g (16%) | 537 |
| pears | per 1.0 fruit 2-1/4" high x 2-1/2" dia (122.0g) | 4g (16%) | 327 |
| spinach | per 1.0 cup (180.0g) | 4g (15%) | 268 |
| cashews | per 1.0 cup (129.0g) | 4g (15%) | 4921 |
| pears, canned | per 1.0 cup (266.0g) | 4g (15%) | 1295 |
| banana pepper | per 1.0 cup (124.0g) | 4g (15%) | 222 |
| escarole | per 1.0 cup (150.0g) | 4g (15%) | 190 |
| hominy, canned | per 1.0 cup (165.0g) | 4g (15%) | 806 |
| sauerkraut | per 1.0 cup (142.0g) | 4g (15%) | 183 |
| apples, raw, without skin | per 1.0 cup slices (171.0g) | 4g (15%) | 618 |
| apples, canned, sweetened | per 1.0 cup slices (204.0g) | 4g (15%) | 938 |
| guava nectar | per 11.3 fl oz (335.0g) | 4g (14%) | 1120 |
| cranberries | per 1.0 cup (110.0g) | 4g (14%) | 358 |
| apricots | per 1.0 cup (244.0g) | 4g (14%) | 840 |
| beets | per 1.0 cup (136.0g) | 4g (14%) | 430 |
| rice flour | per 1.0 cup (158.0g) | 4g (14%) | 4270 |
| carambola | per 1.0 cup (132.0g) | 4g (13%) | 310 |
| carrots | per 1.0 cup chopped (128.0g) | 4g (13%) | 410 |
| blueberries | per 1.0 cup (148.0g) | 4g (13%) | 665 |
| jalapeno peppers | per 1.0 cup (136.0g) | 4g (13%) | 291 |
| lamb leg | per 3.0 oz (85.0g) | 0g (0%) | |
| collards | per 1.0 cup, chopped (190.0g) | 8g (27%) | 231 |
| ranch dressing, fat-free | per 1.0 tablespoon (14.0g) | 0g (0%) | 33320 |
| leeks | per 1.0 cup (89.0g) | 2g (6%) | 949 |
| non-fat yogurt | per 1.0 cup (8 fl oz) (245.0g) | 0g (0%) | |
| blue cheese | per 1.0 oz (28.4g) | 0g (0%) | |
| lobster | per 1.0 cup (145.0g) | 0g (0%) | |
| top round steak | per 3.0 oz (85.0g) | 0g (0%) | |
| alfalfa | per 1.0 cup (33.0g) | 1g (2%) | 339 |
| frankfurter | per 1.0 serving (1 hot dog) (52.0g) | 0g (0%) | |
| plums | per 1.0 cup, sliced (165.0g) | 2g (8%) | 920 |
| turkey liver | per 1.0 liver cooked (53.0g) | 0g (0%) | |
| mackerel | per 1.0 piece (5-1/2" x 1-1/2" x 1/2") (80.0g) | 0g (0%) | |
| quinoa | per 1.0 cup (185.0g) | 5g (19%) | 1200 |
| chuck steak | per 3.0 oz (85.0g) | 0g (0%) | |
| barley, hulled | per 1.0 cup (184.0g) | 32g (114%) | 573 |
| butternuts | per 1.0 cup (120.0g) | 6g (20%) | 3646 |
| mollusks conch | per 1.0 cup, sliced (127.0g) | 0g (0%) | |
| soybeans (sprouted) | per 1.0 cup (94.0g) | 1g (3%) | 2835 |
| coconut oil | per 1.0 tbsp (13.6g) | 0g (0%) | |
| celery | per 1.0 cup, diced (150.0g) | 2g (9%) | 315 |
| swiss cheese | per 1.0 cup, diced (132.0g) | 0g (0%) | |
| flounder | per 1.0 fillet (127.0g) | 0g (0%) | |
| avocado | per 1.0 cup, cubes (150.0g) | 10g (36%) | 669 |
| pine nuts | per 1.0 cup (135.0g) | 5g (18%) | 5093 |
| leg ham | per 3.0 oz (85.0g) | 0g (0%) | |
| knackwurst | per 1.0 link (72.0g) | 0g (0%) | |
| honeydew melon | per 1.0 cup, diced (approx 20 pieces per cup) (170.0g) | 1g (5%) | 1260 |
| sour cream based dressing | per 1.0 tbsp (17.0g) | 0g (0%) | |
| rice, brown, long-grain | per 1.0 cup (202.0g) | 3g (12%) | 2153 |
| pistachio nuts | per 1.0 cup (123.0g) | 13g (45%) | 1547 |
| pork feet | per 1.0 oz (28.4g) | 0g (0%) | |
| sandwich spread, pork | per 1.0 tbsp (15.0g) | 0g (0%) | 32900 |
| passion fruit | per 1.0 cup (236.0g) | 25g (88%) | 261 |
| sunflower oil | per 1.0 tablespoon (13.6g) | 0g (0%) | |
| mozzarella (non fat) | per 1.0 cup, shredded (113.0g) | 2g (7%) | 2193 |
| wheat bran | per 1.0 cup (58.0g) | 25g (89%) | 141 |
| corn flour, whole-grain | per 1.0 cup (117.0g) | 9g (31%) | 1385 |
| bison | per 1.0 serving ( 3 oz ) (85.0g) | 0g (0%) | |
| catsup | per 1.0 tbsp (17.0g) | 0g (0%) | 9427 |
| parsley | per 1.0 cup chopped (60.0g) | 2g (7%) | 305 |
| french dressing, reduced fat | per 1.0 tablespoon (16.0g) | 0g (1%) | 4144 |
| edam cheese | per 1.0 oz (28.4g) | 0g (0%) | |
| welk | per 3.0 oz (85.0g) | 0g (0%) | |
| t-bone steak | per 3.0 oz (85.0g) | 0g (0%) | |
| chinese cabbage | per 1.0 cup, shredded (170.0g) | 2g (6%) | 336 |
| apples, raw, without skin | per 1.0 cup slices (170.0g) | 5g (17%) | 560 |
| coconut meat | per 1.0 cup, shredded (80.0g) | 7g (26%) | 1101 |
| raspberries | per 1.0 cup (123.0g) | 8g (29%) | 224 |
| chicken liver | per 1.0 liver (44.0g) | 0g (0%) | |
| grapefruit | per 1.0 cup sections, with juice (230.0g) | 3g (9%) | 764 |
| sweetbread | per 3.0 oz (85.0g) | 0g (0%) | |
| corn bran | per 1.0 cup (76.0g) | 60g (214%) | 79 |
| cowpeas | per 1.0 cup (171.0g) | 11g (40%) | 500 |
| yam | per 1.0 cup, cubes (136.0g) | 5g (19%) | 833 |
| walnut oil | per 1.0 tbsp (13.6g) | 0g (0%) | |
| eggplant | per 1.0 cup, cubes (82.0g) | 2g (9%) | 233 |
| goat cheese | per 1.0 oz (28.4g) | 0g (0%) | |
| fish roe | per 1.0 tbsp (14.0g) | 0g (0%) | |
| cranberries | per 1.0 cup, chopped (110.0g) | 4g (14%) | 358 |
| kale | per 1.0 cup, chopped (130.0g) | 3g (9%) | 392 |
| mozzarella | per 1.0 cup (86.0g) | 0g (0%) | |
| crab | per 1.0 cup, flaked and pieces (118.0g) | 0g (0%) | |
| beef liver | per 1.0 slice (81.0g) | 0g (0%) | |
| pork ribs | per 1.0 rack (122.0g) | 0g (0%) | |
| turkey breast | per 1.0 slice (28.0g) | 0g (0%) | |
| pineapple juice, unsweetened | per 1.0 cup (250.0g) | 1g (2%) | 7420 |
| turkey gizzard | per 1.0 gizzard cooked (45.0g) | 0g (0%) | |
| bologna | per 1.0 cup pieces (138.0g) | 0g (0%) | |
| oat flour | per 1.0 cup (104.0g) | 7g (24%) | 1740 |
| pasta from corn flour | per 1.0 cup spaghetti packed (166.0g) | 5g (20%) | 1290 |
| lamb shank | per 3.0 oz (85.0g) | 0g (0%) | |
| pumpkin seeds | per 1.0 cup (129.0g) | 8g (28%) | 2609 |
| orange roughy | per 3.0 oz (85.0g) | 0g (0%) | |
| seaweed (kelp) | per 2.0 tbsp (1/8 cup) (10.0g) | 0g (0%) | 926 |
| sandwich spread | per 1.0 tablespoon (15.0g) | 0g (0%) | 27230 |
| cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 2g (8%) | 350 |
| parmesan cheese | per 1.0 cup (100.0g) | 0g (0%) | |
| caviar | per 1.0 tbsp (16.0g) | 0g (0%) | |
| apricots | per 1.0 cup, halves (244.0g) | 4g (14%) | 840 |
| macadamia nuts | per 1.0 cup, whole or halves (134.0g) | 12g (41%) | 2338 |
| guanabana nectar | per 1.0 cup (251.0g) | 0g (1%) | 16520 |
| chorizo | per 1.0 oz (28.4g) | 0g (0%) | |
| mango | per 1.0 cup pieces (165.0g) | 3g (9%) | 1050 |
| corn, dried | per 1.0 oz (28.4g) | 6g (21%) | 572 |
| millet, cooked | per 1.0 cup (174.0g) | 2g (8%) | 2563 |
| hummus | per 1.0 tablespoon (15.0g) | 1g (2%) | 1239 |
| broccoli | per 0.5 cup, chopped (78.0g) | 3g (9%) | 297 |
| thousand island dressing, fat-free | per 1.0 tbsp (16.0g) | 1g (2%) | 1120 |
| canned tangerines | per 1.0 cup (252.0g) | 2g (6%) | 2440 |
| coleslaw dressing, reduced fat | per 1.0 tbsp (17.0g) | 0g (0%) | 23030 |
| rye flour | per 1.0 cup (102.0g) | 12g (43%) | 828 |
| lamb lungs | per 1.0 oz (28.4g) | 0g (0%) | |
| turnips | per 1.0 cup, cubes (156.0g) | 3g (11%) | 308 |
| okra | per 0.5 cup slices (80.0g) | 2g (7%) | 246 |
| thousand island dressing | per 1.0 tbsp (16.0g) | 0g (0%) | 13265 |
| cottage cheese (low fat) | per 4.0 oz (113.0g) | 0g (0%) | |
| oysters | per 3.0 oz (85.0g) | 0g (0%) | |
| beef brisket, flat half | per 3.0 oz (85.0g) | 0g (0%) | |
| brussel sprouts | per 1.0 cup (155.0g) | 6g (23%) | 287 |
| apples | per 1.0 cup, quartered or chopped (125.0g) | 3g (11%) | 607 |