Top 10 Foods Highest in Fiber

Written by Daisy Whitbread, MScN

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 Beans1 Navy Beans
  • 76% DV (19g) fiber per cup
  • 60% DV (15g) fiber per 200 calorie serving
  • 42% DV (11g) fiber per 100 grams

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.

Half an avocado2 Avocados
  • 54% DV (13g) fiber per avocado
  • 34% DV (8g) fiber per 200 calorie serving
  • 27% DV (7g) fiber per 100 grams
Chia Seeds3 Chia Seeds
  • 39% DV (10g) fiber per oz (~2 tblsp)
  • 57% DV (14g) fiber per 200 calorie serving
  • 138% DV (34g) fiber per 100 grams

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.

An acorn squash4 Acorn Squash
  • 36% DV (9g) fiber per cup cooked
  • 63% DV (16g) fiber per 200 calorie serving
  • 18% DV (4g) fiber per 100 grams

Other squash high in fiber (%DV per cup)

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

Green Peas5 Green Peas
  • 35% DV (9g) fiber per cup cooked
  • 52% DV (13g) fiber per 200 calorie serving
  • 22% DV (6g) fiber per 100 grams
14% DV fiber in 1 cup of podded peas.

Collard Green Leaves6 Collard Greens
  • 30% DV (8g) fiber per cup cooked
  • 97% DV (24g) fiber per 200 calorie serving
  • 16% DV (4g) fiber per 100 grams

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

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

Broccoli Stalk7 Broccoli
  • 21% DV (5g) fiber per cup cooked
  • 75% DV (19g) fiber per 200 calorie serving
  • 13% DV (3g) fiber per 100 grams
Whole Wheat Spaghetti8 Whole Wheat Pasta
  • 18% DV (5g) fiber per cup
  • 21% DV (5g) fiber per 200 calorie serving
  • 16% DV (4g) fiber per 100 grams

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.

Slices of orange9 Oranges
  • 17% DV (4g) fiber per cup
  • 41% DV (10g) fiber per 200 calorie serving
  • 10% DV (2g) fiber per 100 grams
Sliced Sweet Potato10 Sweet Potatoes
  • 16% DV (4g) fiber per cup cooked
  • 28% DV (7g) fiber per 200 calorie serving
  • 12% DV (3g) fiber per 100 grams
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Extended List of Fiber Rich Foods

#1 Mamey Apple102% DV (25g) per fruit
#2 Rice Bran99% DV (25g) per cup
#3 Passion Fruit98% DV (25g) per cup
#4 Sapodilla51% DV (13g) per fruit
#5 Mamey Sapote38% DV (9g) per cup
#6 Natto38% DV (9g) per cup
#7 Durian37% DV (9g) per cup
#8 Guavas36% DV (9g) per cup
#9 Bulgur33% DV (8g) per cup
#10 Edamame32% DV (8g) per cup
#11 Taro Root27% DV (7g) per cup
#12 Fuyu Persimmons24% DV (6g) per fruit
#13 Dried Coconut19% DV (5g) per oz

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Data Sources and References

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