High-Fiber Foods
Ranked by grams of fiber per 100 g. Per 100 g, from the USDA database.
High-Protein FoodsLean High-Protein FoodsLow-Carb FoodsKeto FoodsHigh-Fiber FoodsHigh Soluble-Fibre FoodsLow-Calorie FoodsLow-Sugar FoodsLow-Fat FoodsVegan Protein SourcesMost Filling Foods for Weight Loss
1. Corn bran, crude79 g fiber
2. Gums, seed gums (includes locust bean, guar)77.3 g fiber
3. Fungi, Cloud ears, dried70.1 g fiber
4. Spices, curry powder53.2 g fiber
5. Spices, cinnamon, ground53.1 g fiber
6. Spices, savory, ground45.7 g fiber
7. Baobab powder44.5 g fiber
8. Pinon Nuts, roasted (Navajo)43.4 g fiber
9. Wheat bran, crude42.8 g fiber
10. Wheat bran42.8 g fiber
11. Spices, rosemary, dried42.6 g fiber
12. Spices, oregano, dried42.5 g fiber
13. Spices, coriander seed41.9 g fiber
14. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran41.3 g fiber
15. Spices, sage, ground40.3 g fiber
16. Spices, marjoram, dried40.3 g fiber
17. Spices, fennel seed39.8 g fiber
18. Carob flour39.8 g fiber
19. Spices, caraway seed38 g fiber
20. Spices, basil, dried37.7 g fiber
21. Cocoa, dry powder, unsweetened37 g fiber
22. Cocoa powder, not reconstituted37 g fiber
23. Spices, thyme, dried37 g fiber
24. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry36.7 g fiber
25. Sorghum bran, white, unenriched, dry, raw34.95 g fiber
26. Spices, paprika34.9 g fiber
27. Spices, chili powder34.8 g fiber
28. Seeds, chia seeds, dried34.4 g fiber
29. Chia seeds34.4 g fiber
30. Flour, coconut34.24 g fiber
31. Cocoa, dry powder, hi-fat or breakfast, processed with alkali33.9 g fiber
32. Spices, cloves, ground33.9 g fiber
33. Parsley, freeze-dried32.7 g fiber
34. Cocoa, dry powder, unsweetened, processed with alkali29.8 g fiber
35. Spearmint, dried29.8 g fiber
36. Peppers, hot chile, sun-dried28.7 g fiber
37. Spices, cardamom28 g fiber
38. Seeds, flaxseed27.3 g fiber
39. Spices, pepper, red or cayenne27.2 g fiber
40. Yeast26.9 g fiber
41. Peppers, pasilla, dried26.8 g fiber
42. Spices, parsley, dried26.7 g fiber
43. Spices, bay leaf26.3 g fiber
44. Chives, freeze-dried26.2 g fiber
45. Spices, pepper, white26.2 g fiber
46. Winged beans, mature seeds, raw25.9 g fiber
47. Hyacinth beans, mature seeds, raw25.6 g fiber
48. Spices, pepper, black25.3 g fiber
49. Beans, french, mature seeds, raw25.2 g fiber
50. Beans, yellow, mature seeds, raw25.1 g fiber
51. Broadbeans (fava beans), mature seeds, raw25 g fiber
52. Beans, kidney, all types, mature seeds, raw24.9 g fiber
53. Beans, kidney, california red, mature seeds, raw24.9 g fiber
54. Beans, small white, mature seeds, raw24.9 g fiber
55. Beans, kidney, royal red, mature seeds, raw24.9 g fiber
56. Beans, cranberry (roman), mature seeds, raw24.7 g fiber
57. Spices, fenugreek seed24.6 g fiber
58. Rose Hips, wild (Northern Plains Indians)24.1 g fiber
59. Radishes, oriental, dried23.9 g fiber
60. Rye flour, dark23.8 g fiber
61. Carrot, dehydrated23.6 g fiber
62. Beverages, coffee substitute, cereal grain beverage, powder23.3 g fiber
63. Flaxseed, ground23.13 g fiber
64. Flax seeds23.1 g fiber
65. Crackers, rye, wafers, plain22.9 g fiber
66. Spices, turmeric, ground22.7 g fiber
67. Cereal or granola bar (General Mills Fiber One Chewy Bar)22.5 g fiber
68. Formulated bar, high fiber, chewy, oats and chocolate22.5 g fiber
69. Cereal or granola bar, high fiber, coated with non-chocolate yogurt coating22.5 g fiber
70. Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber22.3 g fiber
71. Peas, green, split, mature seeds, raw22.2 g fiber
72. Spices, allspice, ground21.6 g fiber
73. Peppers, ancho, dried21.6 g fiber
74. Peppers, sweet, red, freeze-dried21.3 g fiber
75. Spices, dill seed21.1 g fiber
76. Rice bran, crude21 g fiber
77. Crackers, rye, wafers, seasoned20.9 g fiber
78. Spices, nutmeg, ground20.8 g fiber
79. Lima beans, thin seeded (baby), mature seeds, raw20.6 g fiber
80. Cereal, bran flakes, plain20.5 g fiber
81. Corn, dried, yellow (Northern Plains Indians)20.5 g fiber
82. Cereals ready-to-eat, UNCLE SAM CEREAL20.3 g fiber
83. Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)20.2 g fiber
84. Spices, mace, ground20.2 g fiber
85. Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa20 g fiber
86. Chokecherries, raw, pitted (Northern Plains Indians)20 g fiber
87. Spices, poppy seed19.5 g fiber
88. Wocas, dried seeds, Oregon, yellow pond lily (Klamath)19.2 g fiber
89. Lima beans, large, mature seeds, raw19 g fiber
90. Lupins, mature seeds, raw18.9 g fiber
91. Papad18.6 g fiber
92. Papad, grilled or broiled18.6 g fiber
93. Cereals ready-to-eat, BARBARA'S PUFFINS, original18.5 g fiber
94. Vegetable mixture, dried18.5 g fiber
95. Seeds, pumpkin and squash seeds, whole, roasted, with salt added18.4 g fiber
96. Seeds, pumpkin and squash seeds, whole, roasted, without salt18.4 g fiber
97. Cereals ready-to-eat, POST Bran Flakes18.3 g fiber
98. Mungo beans, mature seeds, raw18.3 g fiber
99. Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,18.2 g fiber
100. Nutritional powder mix, high protein (Slim Fast)18.2 g fiber