Top 10 Foods Highest in Fiber
Dietary fiber or "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 28 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
#1: Navy (Haricot) Beans
| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 19g (68% DV) | 11g (38% DV) | 15g (54% DV) |
More Beans and Legumes High in Fiber
- 19g (66% DV) in 1 cup of white beans
- 16g (56% DV) in 1 cup of lentils
- 17g (60% DV) in 1 cup of adzuki beans
- 15g (55% DV) in 1 cup of pinto beans
- 12g (45% DV) in 1 cup of chickpeas
- 9g (33% DV) in 1 cup of lima beans
See the full list of beans high in fiber.
#2: Avocados
| Fiber per Avocado | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 13g (48% DV) | 7g (24% DV) | 8g (30% DV) |
See the list of fruits high in fiber.
#3: Chia Seeds
| Fiber per oz (~2 Tblsp) | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 10g (35% DV) | 34g (123% DV) | 14g (51% DV) |
Other Nuts and Seeds High in Fiber
- 8g (28% DV) per oz of flaxseeds
- 5g (19% DV) per oz of pumpkin and squash seeds
- 4g (14% DV) per oz of sesame seeds
- 4g (13% DV) per oz of almonds
- 3g (11% DV) per oz of pistachios
- 3g (10% DV) per oz of pecans
- 2g (9% DV) per oz of sunflower seeds
See the ranking for nuts and seeds high in fiber.
#4: Acorn Squash
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 9g (32% DV) | 4g (16% DV) | 16g (56% DV) |
Other Squash High in Fiber
- 10g (36% DV) in 1 cup of hubbard squash (cooked)
- 7g (23% DV) in 1 cup of butternut squash (cooked)
- 6g (21% DV) in 1 cup of an average winter squash (cooked)
See the list of all vegetables high in fiber.
#5: Green Peas
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 9g (31% DV) | 6g (20% DV) | 13g (47% DV) |
- 18% DV fiber in 1 cup of podded peas
See the list of all vegetables high in fiber.
#6: Collard Greens
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 8g (27% DV) | 4g (14% DV) | 24g (87% DV) |
Other Green Leafy Vegetables High in Fiber
- 5g (18% DV) in 1 cup of cooked turnip greens
- 4.3g (15% DV) in 1 cup of cooked spinach
- 4.2g (15% DV) in 1 cup of cooked escarole
- 3.7g (13% DV) in 1 cup of Swiss chard
See the list of all vegetables high in fiber.
#7: Broccoli
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (18% DV) | 3g (12% DV) | 19g (67% DV) |
See the list of all vegetables high in fiber.
#8: Whole Wheat Pasta
| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (16% DV) | 4g (14% DV) | 5g (19% DV) |
Other Whole Grains High in Fiber
- 8g (29% DV) per cup of bulgur
- 7g (26% DV) per cup of kamut
- 4g (14% DV) in a 2 slices of whole wheat bread
- 4g (13% DV) per cup of brown rice
See the list of grains high in fiber.
#9: Oranges
| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (15% DV) | 2g (9% DV) | 10g (36% DV) |
See the list of fruits high in fiber.
#10: Sweet Potatoes
| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (14% DV) | 3g (11% DV) | 7g (25% DV) |
See the list of all vegetables high in fiber.
See All 200 Foods High in Fiber
Next ➞Printable One Page Sheet
Extended List of Fiber Rich Foods
| Food | Serving | Fiber |
|---|---|---|
| #1 Mamey Apple | per fruit | 91% DV (25g) |
| #2 Passion-Fruit (Granadilla) | per cup | 88% DV (25g) |
| #3 Sapodilla | per fruit | 46% DV (13g) |
| #4 Mamey Sapote | 1 cup chopped | 34% DV (9g) |
| #5 Natto (Fermented Soybeans) | per cup | 34% DV (9g) |
| #6 Durian | per cup chopped | 33% DV (9g) |
| #7 Guavas | per cup | 32% DV (9g) |
| #8 Bulgur (Cracked Wheat) | per cup | 29% DV (8g) |
| #9 Edamame (Green Soybeans) | per cup | 29% DV (8g) |
| #10 Taro Root | per cup | 24% DV (7g) |
| #11 Persimmon | per fruit | 22% DV (6g) |
| #12 Dried Coconut | per oz | 17% DV (5g) |
| #13 Bran | per tablespoon | 6% DV (2g) |
How much fiber do you need each day?
The percent daily value (%DV) for fiber is 28 grams per day (2) and the adequate intake (AI) for adults is 38 grams per day. (3)
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 probably 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: (3)
- 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 that suggests the amount of fiber required for protection against cardiovascular disease. In other words, men need to consume more fiber to gain the health benefits.(3)
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.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.
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