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Top 10 Foods Highest in Fiber

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Fiber

Dietary fiber (dietary fiber, roughage) is an essential nutrient required for proper digestion of foods and helping you feel full. (1)

Health benefits of fiber include reduced blood pressure, lower cholesterol, and a decreased risk for stroke, diabetes, and various gastrointestinal diseases. (1)

High fiber foods include beans, lentils, avocados, chia seeds, acorn squash, green peas, collard greens, broccoli, oranges, and sweet potato. (2) The current daily value (DV) for dietary fiber is 25 grams. (3)

Below is a list of high fiber foods, for more, see the extended lists of fiber rich foods, vegetables high in fiber, fruits high in fiber, beans high in fiber, and grains high in fiber.


Top 10 Foods High in Fiber

Navy Beans

#1: Navy Beans

Fiber per CupFiber per 100g
76% DV (19g)42% DV (11g)
Source: Nutrition Facts for Navy Beans

More Beans and Legumes High in Fiber

-63% DV in 1 cup of lentils
-53% DV in 1 cup of white beans
-48% DV in 1 cup of adzuki beans
-44% DV in 1 cup of pinto beans
-38% DV in 1 cup of lima beans
-36% DV in 1 cup of chickpeas

See the full list of beans high in fiber.
Half an avocado

#2: Avocados

Fiber per AvocadoFiber per 100g
54% DV (13g)27% DV (7g)
Source: Nutrition Facts for Avocados
See the list of fruits high in fiber.
Chia Seeds

#3: Chia Seeds

Fiber per oz(~2 Tblsp)Fiber per 100g
39% DV (10g)138% DV (34g)
Source: Nutrition Facts for Chia Seeds

Other Nuts and Seeds High in Fiber

-22% DV per oz of flaxseeds
-15% DV per oz of pumpkin and squash seeds
-11% DV per oz of sesame seeds
-11% DV per oz of sunflower seeds
-10% DV per oz of almonds
-9% DV per oz of pistachios
-8% DV per oz of pecans

See the ranking for nuts and seeds high in fiber.
An acorn squash

#4: Acorn Squash

Fiber per Cup CookedFiber per 100g
36% DV (9g)18% DV (4g)
Source: Nutrition Facts for Baked Acorn Squash

Other Squash High in Fiber

-40% DV in 1 cup of hubbard squash
-26% DV in 1 cup of butternut squash
-23% DV in 1 cup of winter squash

See the list of all vegetables high in fiber.
Green Peas

#5: Green Peas

Fiber per Cup CookedFiber per 100g
35% DV (9g)22% DV (6g)
Source: Nutrition Facts for Cooked Green Peas
14% DV fiber in 1 cup of podded peas.

See the list of all vegetables high in fiber.
Collard Green Leaves

#6: Collard Greens

Fiber per Cup CookedFiber per 100g
30% DV (8g)16% DV (4g)
Source: Nutrition Facts for Cooked Collards

Other Green Leafy Vegetables High in Fiber

-20% DV in 1 cup of turnip greens
-17% DV in 1 cup of spinach
-17% DV in 1 cup of escarole
-17% DV in 1 cup of Swiss chard

See the list of all vegetables high in fiber.
Broccoli Stalk

#7: Broccoli

Fiber per Cup CookedFiber per 100g
21% DV (5g)13% DV (3g)
Source: Nutrition Facts for Broccoli (Cooked)
See the list of all vegetables high in fiber.
Whole Wheat Spaghetti

#8: Whole Wheat Pasta

Fiber per CupFiber per 100g
18% DV (5g)16% DV (4g)
Source: Nutrition Facts for Whole Wheat Pasta

Other Whole Grains High in Fiber

-33% DV per cup of bulgur
-30% DV per cup of kamut
-14% DV per cup of brown rice
-8% DV in a slice of whole wheat bread

See the list of grains high in fiber.
Slices of orange

#9: Oranges

Fiber per CupFiber per 100g
17% DV (4g)10% DV (2g)
Source: Nutrition Facts for Oranges
See the list of fruits high in fiber.
Sliced Sweet Potato

#10: Sweet Potatoes

Fiber per CupFiber per 100g
16% DV (4g)12% DV (3g)
Source: Nutrition Facts for Sweet Potatoes
See the list of all vegetables high in fiber.

See All 200 Foods High in Fiber

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Printable list of the top 10 foods high in fiber including beans, lentils, avocados, chia seeds, acorn squash, green peas, collard greens, broccoli, oranges, and sweet potato. The current daily value (DV) for dietary fiber is 25 grams.

Extended List of Fiber Rich Foods

FoodServingFiber
#1 Mamey Appleper fruit102% DV
(25g)
#2 Passion-Fruit (Granadilla)per cup98% DV
(25g)
#3 Sapodillaper fruit51% DV
(13g)
#4 Mamey Sapote1 cup chopped38% DV
(9g)
#5 Nattoper cup38% DV
(9g)
#6 Durianper cup chopped37% DV
(9g)
#7 Guavasper cup36% DV
(9g)
#8 Bulgur (Cracked Wheat)per cup33% DV
(8g)
#9 Edamame (Green Soybeans)per cup32% DV
(8g)
#10 Taro Rootper cup27% DV
(7g)
#11 Persimmonper fruit24% DV
(6g)
#12 Dried Coconutper oz19% DV
(5g)
#13 Branper tablespoon6% DV
(2g)

How much fiber do you need each day?

The percent daily value (%DV) for fiber is 25 grams per day (3) and the adequate intake (AI) for adults is 38 grams per day. (4)

The Percent Daily Value (%DV) is shown on food labels to help the "average" consumer compare foods, while the adequate intake (AI) is meant to give people a more accurate daily target by age and gender. In this case, the daily value for fiber is likely set too low and should be revised higher by the FDA.

Here is the breakout of the adequate intake by age and gender for fiber: (4)

  • 1-3 years old: 19g/day
  • 4-8 years old: 25g/day
  • Boys 9-13 years old: 31g/day
  • Boys 14-18 years old: 38g/day
  • Girls 9-18 years old: 26g/day
  • Men 19-50 years old: 38g/day
  • Men 50+ years old: 30g/day
  • Women 19-50 years old: 25g/day
  • Women 50+ years old: 21g/day
  • Pregnant and Lactating Women: 28-29g/day

Differences in fiber requirements between men and women are established based on estimated energy needs, and data which suggests the amount of fiber for protective health affects against cardiovascular disease. In other words, men should consume more fiber to gain the health benefits.(4)

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Data Sources and References

  1. Health benefits of dietary fiber.
  2. USDA National Nutrient Database for Standard Reference, Release 28.
  3. U.S. FDA on Dietary Fiber (PDF)
  4. Institute of Medicine Dietary Reference Intakes
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