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Foods High in Fiber

60 whole foods ranked by how much Fiber a typical serving delivers, shown as a percentage of the 28 g daily value (≥10% per serving = a good source). Soluble + insoluble; gut microbiome, glycemic control.

What Fiber does in the body →
  1. 1
    Green Tea (Matcha)
    Beverages
    138% DV
    38.5 g / 100 g
    94
  2. 2
    Seaweed
    Vegetable
    111% DV
    31.2 g / 85 g
    91
  3. 3
    Fungi
    Vegetable
    100% DV
    28 g / 40 g
    92
  4. 4
    Corn Bran
    Grain
    85% DV
    23.7 g / 30 g
    73
  5. 5
    Broadbeans (Fava Beans)
    Legume
    80% DV
    22.5 g / 90 g
    93
  6. 6
    Lupin
    Legume
    61% DV
    17 g / 90 g
    95
  7. 7
    Mungo Bean
    Legume
    59% DV
    16.5 g / 90 g
    93
  8. 8
    Lemon Peel
    Fruit
    53% DV
    14.8 g / 140 g
    92
  9. 9
    Passion-Fruit
    Fruit
    52% DV
    14.6 g / 140 g
    80
  10. 10
    Pigeon Peas (Red Gram)
    Legume
    48% DV
    13.5 g / 90 g
    93
  11. 11
    Wheat Bran
    Grain
    46% DV
    12.8 g / 30 g
    94
  12. 12
    Pinon Nut
    Nuts & Seeds
    43% DV
    12.2 g / 28 g
    90
  13. 13
    Chickpeas (Garbanzo Bean
    Legume
    39% DV
    11 g / 90 g
    95
  14. 14
    Sorghum Bran
    Grain
    37% DV
    10.5 g / 30 g
    91
  15. 15
    Cacao Powder
    Nuts & Seeds
    37% DV
    10.4 g / 28 g
    78
  16. 16
    Elderberries
    Fruit
    35% DV
    9.8 g / 140 g
    91
  17. 17
    Nance
    Fruit
    35% DV
    9.8 g / 140 g
    64
  18. 18
    Grape Leave
    Vegetable
    33% DV
    9.4 g / 85 g
    94
  19. 19
    Kumquat
    Fruit
    33% DV
    9.1 g / 140 g
    90
  20. 20
    Fireweed
    Vegetable
    32% DV
    9 g / 85 g
    93
  21. 21
    Feijoa
    Fruit
    32% DV
    9 g / 140 g
    85
  22. 22
    Barley
    Grain
    31% DV
    8.7 g / 50 g
    90
  23. 23
    Rowal
    Fruit
    31% DV
    8.7 g / 140 g
    86
  24. 24
    Black Beans
    Legume
    28% DV
    7.8 g / 90 g
    78
  25. 25
    Flax Seeds
    Nuts & Seeds
    27% DV
    7.6 g / 28 g
    97
  26. 26
    Blackberries
    Fruit
    27% DV
    7.4 g / 140 g
    95
  27. 27
    Guava
    Fruit
    27% DV
    7.6 g / 140 g
    94
  28. 28
    Abiyuch
    Fruit
    27% DV
    7.4 g / 140 g
    90
  29. 29
    Boysenberries
    Fruit
    27% DV
    7.4 g / 140 g
    90
  30. 30
    Loganberries
    Fruit
    27% DV
    7.4 g / 140 g
    90
  31. 31
    Rye Grain
    Grain
    27% DV
    7.6 g / 50 g
    90
  32. 32
    Prickly Pear
    Fruit
    27% DV
    7.4 g / 140 g
    89
  33. 33
    Rye
    Grain
    27% DV
    7.6 g / 50 g
    78
  34. 34
    Sapote
    Fruit
    27% DV
    7.6 g / 140 g
    77
  35. 35
    Sapodilla
    Fruit
    27% DV
    7.4 g / 140 g
    72
  36. 36
    Tamarind
    Fruit
    26% DV
    7.1 g / 140 g
    64
  37. 37
    Lentils
    Legume
    25% DV
    7.1 g / 90 g
    89
  38. 38
    Breadfruit
    Fruit
    25% DV
    6.9 g / 140 g
    80
  39. 39
    Wheat Germ
    Grain
    24% DV
    6.6 g / 50 g
    95
  40. 40
    Mixed Berries
    Fruit
    24% DV
    6.6 g / 140 g
    94
  41. 41
    Baobab Powder
    Fruit
    24% DV
    6.7 g / 15 g
    93
  42. 42
    Mixed Berries (Wild)
    Fruit
    24% DV
    6.6 g / 140 g
    93
  43. 43
    Rice Bran
    Grain
    23% DV
    6.3 g / 30 g
    93
  44. 44
    Wheat
    Grain
    22% DV
    6.1 g / 50 g
    92
  45. 45
    Gooseberries
    Fruit
    22% DV
    6 g / 140 g
    90
  46. 46
    Sugar-Apple
    Fruit
    22% DV
    6.2 g / 140 g
    81
  47. 47
    Prairie Turnip
    Vegetable
    22% DV
    6.1 g / 85 g
    59
  48. 48
    Bulgur
    Grain
    21% DV
    5.9 g / 50 g
    79
  49. 49
    Kidney Beans
    Legume
    21% DV
    5.8 g / 90 g
    76
  50. 50
    Pomegranate
    Fruit
    20% DV
    5.6 g / 140 g
    90
  51. 51
    Beans
    Legume
    20% DV
    5.7 g / 90 g
    75
  52. 52
    Banana
    Fruit
    20% DV
    5.6 g / 140 g
    64
  53. 53
    Spaghetti
    Grain
    19% DV
    5.3 g / 50 g
    91
  54. 54
    Spelt
    Grain
    19% DV
    5.4 g / 50 g
    91
  55. 55
    Khorasan
    Grain
    19% DV
    5.3 g / 50 g
    87
  56. 56
    Durian
    Fruit
    19% DV
    5.3 g / 140 g
    69
  57. 57
    Cranberries
    Fruit
    18% DV
    5 g / 140 g
    92
  58. 58
    Buckwheat Groat
    Grain
    18% DV
    5.2 g / 50 g
    89
  59. 59
    Persimmon
    Fruit
    18% DV
    5 g / 140 g
    71
  60. 60
    Oat Bran
    Grain
    17% DV
    4.6 g / 30 g
    95
Keep exploring:All nutrients →·Whole-foods catalog →·Fiber reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 28 g daily value. Educational reference, not medical advice.