Top 10 Foods Highest in Fiber

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.


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Top 10 Foods High in Fiber

Navy Beans 1 Navy Beans
  • 76% DV (19g) fiber per cup
  • Calories: 255 | Weight: 182g (6.4oz)

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.

Nutrition Facts for Navy Beans.
Half an avocado 2 Avocados
  • 54% DV (13g) fiber per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
Chia Seeds 3 Chia Seeds
  • 39% DV (10g) fiber per oz (~2 tblsp)
  • Calories: 138 | Weight: 28g (1oz)

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.

Nutrition Facts for Chia Seeds.
An acorn squash 4 Acorn Squash
  • 36% DV (9g) fiber per cup cooked
  • Calories: 115 | Weight: 205g (7.2oz)

Other squash high in fiber (%DV per cup)

Hubbard Squash (40% DV), Butternut Squash (26%), Winter Squash (23%).

Nutrition Facts for Baked Acorn Squash.
Green Peas 5 Green Peas
  • 35% DV (9g) fiber per cup cooked
  • Calories: 134 | Weight: 160g (5.6oz)
14% DV fiber in 1 cup of podded peas.

Nutrition Facts for Cooked Green Peas.
Collard Green Leaves 6 Collard Greens
  • 30% DV (8g) fiber per cup cooked
  • Calories: 63 | Weight: 190g (6.7oz)

Other Green Leafy Vegetables high in Fiber (%DV per cup)

Turnip Greens (20%), Spinach (17%), Escarole (17%), and Swiss Chard (15%).

Nutrition Facts for Cooked Collards.
Broccoli Stalk 7 Broccoli
  • 21% DV (5g) fiber per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
Whole Wheat Spaghetti 8 Whole Wheat Pasta
  • 18% DV (5g) fiber per cup
  • Calories: 174 | Weight: 117g (4.1oz)

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.

Nutrition Facts for Whole Wheat Pasta.
Slices of orange 9 Oranges
  • 17% DV (4g) fiber per cup
  • Calories: 85 | Weight: 180g (6.3oz)
Sliced Sweet Potato 10 Sweet Potatoes
  • 16% DV (4g) fiber per cup cooked
  • Calories: 114 | Weight: 133g (4.7oz)
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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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Data Sources and References

    1. USDA National Nutrient Database for Standard Reference, Release 28.

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