Foods high in fiber
The top 20 foods in our database by content per 100 g.
How much you need depends on your weight, activity and total calories — the calculator works it out.
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Most per 100 g
| # | Food · serving | 100 g | Cooked, 100 g |
|---|---|---|---|
| 1 | Chia seedstbsp (12 g): 4.1 g | 34.4 g | — |
| 2 | Flaxseedtbsp (10 g): 2.7 g | 27.3 g | — |
| 3 | Split peas | 22.2 g | 7.2 g |
| 4 | Poppy seedstbsp (8.8 g): 1.7 g | 19.5 g | — |
| 5 | Mung beans | 16.3 g | 4.9 g |
| 6 | Pearl barley | 15.6 g | 5.5 g |
| 7 | Black beans | 15.5 g | 6 g |
| 8 | Pinto beans | 15.5 g | 6.4 g |
| 9 | Oat brantbsp (6 g): 0.92 g | 15.4 g | — |
| 10 | Kidney beans | 15.2 g | 5.7 g |
| 11 | White beans | 15.2 g | 6.3 g |
| 12 | Bulgur | 12.5 g | 3 g |
| 13 | Chickpeas | 12.2 g | 5.3 g |
| 14 | Sesame seedstbsp (9 g): 1.1 g | 11.8 g | — |
| 15 | Red lentils | 10.8 g | — |
| 16 | Almondshandful (28 g): 3 g | 10.8 g | — |
| 17 | Lentils | 10.7 g | 3.5 g |
| 18 | Oats | 10.6 g | 1.9 g |
| 19 | Pistachioshandful (28 g): 3 g | 10.6 g | — |
| 20 | Buckwheat | 10.3 g | 2.7 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.
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Data: USDA FoodData Central.