Foods high in fiber
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
How much you need depends on your weight, activity and total calories — the calculator works it out.
Most per 100 g
| Food | 100 g | Cooked, 100 g | Serving |
|---|---|---|---|
| Chia seeds | 34.4 g | — | tbsp (12 g): 4.1 g |
| Flaxseed | 27.3 g | — | tbsp (10 g): 2.7 g |
| Split peas | 22.2 g | 7.2 g | — |
| Mung beans | 16.3 g | 4.9 g | — |
| Pearl barley | 15.6 g | 5.5 g | — |
| Black beans | 15.5 g | 6 g | — |
| Pinto beans | 15.5 g | 6.4 g | — |
| Oat bran | 15.4 g | — | tbsp (6 g): 0.92 g |
| Kidney beans | 15.2 g | 5.7 g | — |
| White beans | 15.2 g | 6.3 g | — |
| Bulgur | 12.5 g | 3 g | — |
| Chickpeas | 12.2 g | 5.3 g | — |
| Sesame seeds | 11.8 g | — | tbsp (9 g): 1.1 g |
| Red lentils | 10.8 g | — | — |
| Almonds | 10.8 g | — | handful (28 g): 3 g |
| Lentils | 10.7 g | 3.5 g | — |
| Oats | 10.6 g | 1.9 g | — |
| Pistachios | 10.6 g | — | handful (28 g): 3 g |
| Buckwheat | 10.3 g | 2.7 g | — |
| Dried figs | 9.8 g | — | fig (8.4 g): 0.82 g |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.