What foods are highest in Fiber?

Green Tea (Matcha) (38.5 g per 100 g serving, 138% DV); Seaweed (31.2 g per 85 g serving, 111% DV); Fungi (28 g per 40 g serving, 100% DV).

How much Fiber do I need per day?

The daily value for Fiber is 28 g. Soluble + insoluble; gut microbiome, glycemic control.

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
Green Tea (Matcha)
Beverages
138% DV
38.5 g / 100 g
94
2
Seaweed
Vegetable
111% DV
31.2 g / 85 g
91
3
Fungi
Vegetable
100% DV
28 g / 40 g
89
4
Corn Bran
Grain
85% DV
23.7 g / 30 g
73
5
Broadbeans (Fava Beans)
Legume
80% DV
22.5 g / 90 g
93
6
Lupin
Legume
61% DV
17 g / 90 g
94
7
Mungo Bean
Legume
59% DV
16.5 g / 90 g
93
8
Lemon Peel
Fruit
53% DV
14.8 g / 140 g
97
9
Passion-Fruit
Fruit
52% DV
14.6 g / 140 g
85
10
Pigeon Peas (Red Gram)
Legume
48% DV
13.5 g / 90 g
93
11
Wheat Bran
Grain
46% DV
12.8 g / 30 g
94
12
Pinon Nut
Nuts & Seeds
43% DV
12.2 g / 28 g
76
13
Chickpeas (Garbanzo Beans, Bengal Gram)
Legume
39% DV
11 g / 90 g
95
14
Chickpea
Legume
39% DV
11 g / 90 g
94
15
Cacao Powder
Nuts & Seeds
37% DV
10.4 g / 28 g
93
16
Sorghum Bran
Grain
37% DV
10.5 g / 30 g
92
17
Elderberries
Fruit
35% DV
9.8 g / 140 g
94
18
Nance
Fruit
35% DV
9.8 g / 140 g
67
19
Grape Leave
Vegetable
33% DV
9.4 g / 85 g
96
20
Kumquat
Fruit
33% DV
9.1 g / 140 g
95
21
Fireweed
Vegetable
32% DV
9 g / 85 g
93
22
Feijoa
Fruit
32% DV
9 g / 140 g
87
23
Rowal
Fruit
31% DV
8.7 g / 140 g
89
24
Barley
Grain
31% DV
8.7 g / 50 g
87
25
Black Beans
Legume
28% DV
7.8 g / 90 g
90
26
Blackberries
Fruit
27% DV
7.4 g / 140 g
98
27
Flax Seeds
Nuts & Seeds
27% DV
7.6 g / 28 g
98
28
Boysenberries
Fruit
27% DV
7.4 g / 140 g
97
29
Guava
Fruit
27% DV
7.6 g / 140 g
97
30
Loganberries
Fruit
27% DV
7.4 g / 140 g
95
31
Prickly Pear
Fruit
27% DV
7.4 g / 140 g
93
32
Abiyuch
Fruit
27% DV
7.4 g / 140 g
92
33
Rye
Grain
27% DV
7.6 g / 50 g
86
34
Rye Grain
Grain
27% DV
7.6 g / 50 g
86
35
Sapote
Fruit
27% DV
7.6 g / 140 g
82
36
Sapodilla
Fruit
27% DV
7.4 g / 140 g
73
37
Tamarind
Fruit
26% DV
7.1 g / 140 g
84
38
Lentils
Legume
25% DV
7.1 g / 90 g
92
39
Breadfruit
Fruit
25% DV
6.9 g / 140 g
83
40
Mixed Berries
Fruit
24% DV
6.6 g / 140 g
96
41
Mixed Berries (Wild)
Fruit
24% DV
6.6 g / 140 g
95
42
Wheat Germ
Grain
24% DV
6.6 g / 50 g
95
43
Baobab Powder
Fruit
24% DV
6.7 g / 15 g
90
44
Rice Bran
Grain
23% DV
6.3 g / 30 g
93
45
Wheat
Grain
22% DV
6.1 g / 50 g
94
46
Gooseberries
Fruit
22% DV
6 g / 140 g
93
47
Sugar-Apple
Fruit
22% DV
6.2 g / 140 g
86
48
Prairie Turnip
Vegetable
22% DV
6.1 g / 85 g
59
49
Kidney Beans
Legume
21% DV
5.8 g / 90 g
89
50
Bulgur
Grain
21% DV
5.9 g / 50 g
76
51
Pomegranate
Fruit
20% DV
5.6 g / 140 g
92
52
Beans
Legume
20% DV
5.7 g / 90 g
77
53
Spaghetti
Grain
19% DV
5.3 g / 50 g
91
54
Spelt
Grain
19% DV
5.4 g / 50 g
89
55
Khorasan
Grain
19% DV
5.3 g / 50 g
83
56
Durian
Fruit
19% DV
5.3 g / 140 g
80
57
Cranberries
Fruit
18% DV
5 g / 140 g
95
58
Buckwheat Groat
Grain
18% DV
5.2 g / 50 g
86
59
Persimmon
Fruit
18% DV
5 g / 140 g
76
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.