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Food rankings

High-fiber foods

The 40 foods with the most fiber per 100 g among the 203 solid foods in our database, plus the foods with the most fiber in a typical serving.

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Last updated
Sources
1 primary
Data
USDA FoodData Central

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How this list is built

The main table ranks solid foods by grams of fiber per 100 g, as each one is described on its page. When two foods tie, fiber per typical serving decides.

Seeds and dry foods win per 100 g, but people eat them in small amounts. The second table ranks by fiber per typical serving, which is closer to what ends up on your plate: that is where cooked beans and legumes move up.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 foods with the most fiber per 100 g

40 foods ranked by fiber per 100 g, highest first.

  1. Chia seedsFiber 5.2 g per serving · Calories 486 kcal/100 g · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density34.4g/100 g
  2. FlaxseedsFiber 2.7 g per serving · Calories 534 kcal/100 g · Typical serving 10 g (0.4 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density27.3g/100 g
  3. Air-popped popcornFiber 4.4 g per serving · Calories 387 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density14.5g/100 g
  4. AlmondsFiber 3.1 g per serving · Calories 579 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density12.5g/100 g
  5. Sesame seedsFiber 1.1 g per serving · Calories 573 kcal/100 g · Typical serving 9 g (0.3 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density11.8g/100 g
  6. Sunflower seedsFiber 2.8 g per serving · Calories 582 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density11.1g/100 g
  7. Dark chocolateFiber 2.2 g per serving · Calories 598 kcal/100 g · Typical serving 20 g (0.7 oz) · Satiety 1/5High in fiberHigh energy density10.9g/100 g
  8. PistachiosFiber 2.7 g per serving · Calories 560 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density10.6g/100 g
  9. Passion fruitFiber 4.2 g per serving · Calories 97 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5High in fiberLow energy density10.4g/100 g
  10. Rolled oatsFiber 4 g per serving · Calories 379 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density10.1g/100 g
  11. HazelnutsFiber 2.4 g per serving · Calories 628 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density9.7g/100 g
  12. Cooked pinto beansFiber 13.5 g per serving · Calories 143 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating9g/100 g
  13. Cooked black beansFiber 13.1 g per serving · Calories 132 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating8.7g/100 g
  14. PeanutsFiber 2.1 g per serving · Calories 567 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density8.5g/100 g
  15. Dry-roasted peanutsFiber 2.5 g per serving · Calories 587 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density8.4g/100 g
  16. DatesFiber 1.7 g per serving · Calories 282 kcal/100 g · Typical serving 21 g (0.7 oz) · Satiety 2/5High in fiber8g/100 g
  17. Cooked lentilsFiber 11.9 g per serving · Calories 116 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating7.9g/100 g
  18. Cooked chickpeasFiber 11.4 g per serving · Calories 164 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating7.6g/100 g
  19. Cooked kidney beansFiber 11.1 g per serving · Calories 127 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating7.4g/100 g
  20. AvocadoFiber 4.7 g per serving · Calories 160 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberNutritious in small servings6.7g/100 g
  21. AmaranthFiber 2 g per serving · Calories 371 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density6.7g/100 g
  22. Corn taco shell (tostada)Fiber 1.9 g per serving · Calories 476 kcal/100 g · Typical serving 28 g (1 oz) · Satiety 1/5High in fiberHigh energy density6.7g/100 g
  23. WalnutsFiber 1.7 g per serving · Calories 654 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density6.7g/100 g
  24. GuacamoleFiber 3.9 g per serving · Calories 155 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberNutritious in small servings6.5g/100 g
  25. RaspberriesFiber 3.9 g per serving · Calories 52 kcal/100 g · Typical serving 60 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydrating6.5g/100 g
  26. Pumpkin seeds (pepitas)Fiber 1.6 g per serving · Calories 574 kcal/100 g · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density6.5g/100 g
  27. Cooked white beansFiber 9.5 g per serving · Calories 139 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating6.3g/100 g
  28. Whole-wheat breadFiber 2.4 g per serving · Calories 252 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber6g/100 g
  29. Pupusa with beansFiber 7.3 g per serving · Calories 229 kcal/100 g · Typical serving 125 g (4.5 oz) · Satiety 2/5High in fiberMay cause bloating5.8g/100 g
  30. Rye breadFiber 2.3 g per serving · Calories 259 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 2/5High in fiber5.8g/100 g
  31. Cooked artichokeFiber 6.8 g per serving · Calories 53 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating5.7g/100 g
  32. Cooked green peasFiber 5.5 g per serving · Calories 84 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.5g/100 g
  33. HummusFiber 2.8 g per serving · Calories 237 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 2/5High in fiberNutritious in small servingsMay cause bloating5.5g/100 g
  34. Cooked fava beansFiber 8.1 g per serving · Calories 110 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating5.4g/100 g
  35. Mamey sapoteFiber 8.1 g per serving · Calories 124 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber5.4g/100 g
  36. GuavaFiber 5.4 g per serving · Calories 68 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.4g/100 g
  37. BlackberriesFiber 3.7 g per serving · Calories 43 kcal/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating5.3g/100 g
  38. EdamameFiber 3.9 g per serving · Calories 121 kcal/100 g · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating5.2g/100 g
  39. Corn tortillaFiber 1.6 g per serving · Calories 222 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 2/5High in fiber5.2g/100 g
  40. Taro (malanga)Fiber 6.6 g per serving · Calories 142 kcal/100 g · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest5.1g/100 g

Most fiber per typical serving

25 foods ranked by the fiber in a typical serving.

  1. Cooked pinto beansCalories 215 kcal per serving · Fiber 9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating13.5g per serving
  2. Cooked black beansCalories 198 kcal per serving · Fiber 8.7 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating13.1g per serving
  3. Cooked lentilsCalories 174 kcal per serving · Fiber 7.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating11.9g per serving
  4. Cooked chickpeasCalories 246 kcal per serving · Fiber 7.6 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiberMay cause bloating11.4g per serving
  5. Cooked kidney beansCalories 191 kcal per serving · Fiber 7.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating11.1g per serving
  6. Black beans and white riceCalories 320 kcal per serving · Fiber 5 g/100 g · Typical serving 200 g (7 oz) · Satiety 3/5High in fiberMay cause bloating10g per serving
  7. Cooked white beansCalories 209 kcal per serving · Fiber 6.3 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating9.5g per serving
  8. Lentil soupCalories 150 kcal per serving · Fiber 3.7 g/100 g · Typical serving 250 g (9 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating9.3g per serving
  9. Cooked fava beansCalories 165 kcal per serving · Fiber 5.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberMay cause bloating8.1g per serving
  10. Mamey sapoteCalories 186 kcal per serving · Fiber 5.4 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber8.1g per serving
  11. Pupusa with beansCalories 286 kcal per serving · Fiber 5.8 g/100 g · Typical serving 125 g (4.5 oz) · Satiety 2/5High in fiberMay cause bloating7.3g per serving
  12. Cooked artichokeCalories 64 kcal per serving · Fiber 5.7 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating6.8g per serving
  13. Taro (malanga)Calories 185 kcal per serving · Fiber 5.1 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest6.6g per serving
  14. Japanese persimmon (kaki)Calories 119 kcal per serving · Fiber 3.6 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density6.1g per serving
  15. Cooked whole-wheat pastaCalories 224 kcal per serving · Fiber 3.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5High in fiber5.9g per serving
  16. Cooked green peasCalories 84 kcal per serving · Fiber 5.5 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.5g per serving
  17. GuavaCalories 68 kcal per serving · Fiber 5.4 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy density5.4g per serving
  18. PearCalories 97 kcal per serving · Fiber 3.1 g/100 g · Typical serving 170 g (6 oz) · Satiety 5/5High in fiberLow energy density5.3g per serving
  19. Chia seedsCalories 73 kcal per serving · Fiber 34.4 g/100 g · Typical serving 15 g (0.5 oz) · Satiety 2/5High in fiberNutritious in small servingsHigh energy density5.2g per serving
  20. Yam (ñame)Calories 151 kcal per serving · Fiber 3.9 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest5.1g per serving
  21. JicamaCalories 38 kcal per serving · Fiber 4.9 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.9g per serving
  22. AvocadoCalories 112 kcal per serving · Fiber 6.7 g/100 g · Typical serving 70 g (2.5 oz) · Satiety 5/5High in fiberNutritious in small servings4.7g per serving
  23. CherimoyaCalories 113 kcal per serving · Fiber 3 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberEasy to digestLow energy density4.5g per serving
  24. EggplantCalories 38 kcal per serving · Fiber 3 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.5g per serving
  25. Air-popped popcornCalories 116 kcal per serving · Fiber 14.5 g/100 g · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberHigh energy density4.4g per serving

How to use this list

Fiber helps keep you regular, and constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.

With a small appetite, fiber works best alongside protein rather than instead of it: a small serving of beans, vegetables, or fruit next to the protein part of the meal adds up without overfilling you. Beans and some vegetables carry our “May cause bloating” tag; if they give you gas, many people do better with smaller servings.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Constipation on Ozempic, Wegovy or Zepbound: Why It Happens and What Helps.

Related tool

To add up a day of fiber with the foods in this database, use the daily fiber calculator.

Other food rankings

Fiber

Protein

Calories and macros

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .