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.
A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood.
Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration.
Individuals who increase their intake of fiber should also increase their intake of water. High fiber foods include 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.
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
- 76% DV (19g) fiber
per cup (182g) - 42% DV (11g)
per 100 grams (3.5 oz) - Nutrition Facts for Navy Beans
More legumes high in fiber (%DV per cup)
Lentils (63%DV), White Beans (53%), Adzuki Beans (48%), Pinto Beans (44%), Lima Beans (38%), and Chickpeas (36%DV).See the full list of high fiber beans.
- 54% DV (13g) fiber
per avocado (201g) - 27% DV (7g)
per 100 grams (3.5 oz) - Nutrition Facts for Avocados
- 39% DV (10g) fiber
per oz (~2 tblsp) (28g) - 138% DV (34g)
per 100 grams (3.5 oz) - Nutrition Facts for Chia Seeds
Other nuts and seeds high in fiber (%DV per oz)
Flax Seeds (22% DV), Pumpkin and Squash Seeds (15%), Sesame Seeds (11%) Sunflower Seeds (11%), Almonds (10%), Pistachios (9%), and Pecans (8%).See the ranking for nuts and seeds high in fiber.
- 36% DV (9g) fiber
per cup cooked (205g) - 18% DV (4g)
per 100 grams (3.5 oz) - Nutrition Facts for Baked Acorn Squash
Other squash high in fiber (%DV per cup)
Hubbard Squash (40% DV), Butternut Squash (26%), Winter Squash (23%).
- 35% DV (9g) fiber
per cup cooked (160g) - 22% DV (6g)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Green Peas
- 30% DV (8g) fiber
per cup cooked (190g) - 16% DV (4g)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Collards
Other Green Leafy Vegetables high in Fiber (%DV per cup)
Turnip Greens (20%), Spinach (17%), Escarole (17%), and Swiss Chard (15%).
- 21% DV (5g) fiber
per cup cooked (156g) - 13% DV (3g)
per 100 grams (3.5 oz) - Nutrition Facts for Broccoli (Cooked)
- 18% DV (5g) fiber
per cup (117g) - 16% DV (4g)
per 100 grams (3.5 oz) - Nutrition Facts for Whole Wheat Pasta
Other Whole Grains High in Fiber (%DV per cup cooked)
Bulgur (33% DV), Kamut (30%), and Brown Rice (14%). A slice of whole wheat bread provides 8% DV.See the list of grains high in fiber.
- 17% DV (4g) fiber
per cup (180g) - 10% DV (2g)
per 100 grams (3.5 oz) - Nutrition Facts for Oranges
- 16% DV (4g) fiber
per cup cooked (133g) - 12% DV (3g)
per 100 grams (3.5 oz) - Nutrition Facts for Sweet Potatoes
Next ➞Printable One Page Sheet
Extended List of Fiber Rich Foods
| #1 Mamey Apple | 102% DV (25g) in per fruit |
| #2 Rice Bran | 99% DV (25g) in per cup |
| #3 Passion Fruit | 98% DV (25g) in per cup |
| #4 Sapodilla | 51% DV (13g) in per fruit |
| #5 Mamey Sapote | 38% DV (9g) in per cup |
| #6 Natto | 38% DV (9g) in per cup |
| #7 Durian | 37% DV (9g) in per cup |
| #8 Guavas | 36% DV (9g) in per cup |
| #9 Bulgur | 33% DV (8g) in per cup |
| #10 Edamame | 32% DV (8g) in per cup |
| #11 Taro Root | 27% DV (7g) in per cup |
| #12 Fuyu Persimmons | 24% DV (6g) in per fruit |
| #13 Dried Coconut | 19% DV (5g) in per oz |
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From the Nutrient Ranking Tool
- Foods High in Fiber
- Foods Low in Fiber
- Vegetables High in Fiber
- Fruits High in Fiber
- Vegetarian Foods High in Fiber
- Nuts High in Fiber
- Grains High in Fiber
- Beans High in Fiber
- Breakfast Cereals High in Fiber
- Fast Foods High in Fiber
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.