Highest fiber foods
Chia seeds, legumes, berries, and whole grains can all add fiber to your meals. Compare equal weights first, then check the portion you would actually eat.
Compare high-fiber foods
Showing 34 of 34 foods.
| Chia seeds, dried | Nuts and seeds | 34.4 g | 1 tablespoon | 4.1 g | 58 |
| Plain rye wafer crackers | Grains | 22.9 g | 2 wafers | 5 g | 73 |
| Pumpkin seeds, whole, roasted | Nuts and seeds | 18.4 g | 1 ounce | 5.2 g | 126 |
| Navy beans, cooked | Legumes | 10.5 g | 1/2 cup | 9.6 g | 127 |
| Small white beans, cooked | Legumes | 10.4 g | 1/2 cup | 9.3 g | 127 |
| Yellow beans, cooked | Legumes | 10.4 g | 1/2 cup | 9.2 g | 127 |
| Cranberry beans, cooked | Legumes | 10 g | 1/2 cup | 8.9 g | 120 |
| Instant oats, plain, fortified, dry | Grains | 10 g | 1 packet (28 g dry) | 2.8 g | 101 |
| French beans, cooked | Legumes | 9.4 g | 1/2 cup | 8.3 g | 114 |
| Pinto beans, cooked | Legumes | 9 g | 1/2 cup | 7.7 g | 122 |
| Black beans, cooked | Legumes | 8.7 g | 1/2 cup | 7.5 g | 114 |
| Artichoke, cooked | Vegetables | 8.6 g | 1/2 cup | 7.2 g | 45 |
| Black turtle beans, cooked | Legumes | 8.3 g | 1/2 cup | 7.7 g | 120 |
| Split peas, cooked | Legumes | 8.3 g | 1/2 cup | 8.1 g | 114 |
| Lentils, cooked | Legumes | 7.9 g | 1/2 cup | 7.8 g | 115 |
| Mung beans, cooked | Legumes | 7.6 g | 1/2 cup | 7.7 g | 106 |
| Adzuki beans, cooked | Legumes | 7.3 g | 1/2 cup | 8.4 g | 147 |
| Lima beans, cooked | Legumes | 7 g | 1/2 cup | 6.6 g | 108 |
| Avocado | Fruit | 6.7 g | 1/2 cup | 5 g | 120 |
| Pigeon peas, cooked | Legumes | 6.7 g | 1/2 cup | 5.6 g | 102 |
| Cowpeas, cooked | Legumes | 6.5 g | 1/2 cup | 5.6 g | 99 |
| Raspberries | Fruit | 6.5 g | 1/2 cup | 4 g | 32 |
| Kidney beans, cooked | Legumes | 6.4 g | 1/2 cup | 5.7 g | 112 |
| Soybeans, cooked | Legumes | 6 g | 1/2 cup | 5.2 g | 149 |
| Fava beans, cooked | Legumes | 5.4 g | 1/2 cup | 4.6 g | 94 |
| Blackberries | Fruit | 5.3 g | 1/2 cup | 3.8 g | 31 |
| Pink beans, cooked | Legumes | 5.3 g | 1/2 cup | 4.5 g | 126 |
| Great northern beans, canned | Legumes | 4.9 g | 1/2 cup | 6.4 g | 149 |
| White beans, canned | Legumes | 4.8 g | 1/2 cup | 6.3 g | 149 |
| Bulgur, cooked | Grains | 4.5 g | 1/2 cup | 4.1 g | 76 |
| Mixed vegetables, cooked from frozen | Vegetables | 4.4 g | 1/2 cup | 4 g | 59 |
| Collards, cooked | Vegetables | 4 g | 1/2 cup | 3.8 g | 32 |
| Pear | Fruit | 3.1 g | 1 medium | 5.5 g | 101 |
| Apple, with skin | Fruit | 2.4 g | 1 medium | 4.4 g | 95 |
Selected foods from USDA's 2015 scientific report, plus plain, fortified instant oats from USDA Standard Reference Release 28. Oats are measured dry, before adding liquid or seeds. Values vary with preparation and product; this is not an exhaustive ranking of every food.
Florian's favorites
My pick: instant oats for breakfast with chia seeds and flaxseeds. It is a simple breakfast I can keep coming back to without planning a completely new meal every morning.
Which foods have the most fiber?
Chia seeds lead this selection by weight, with 34.4 g of fiber per 100 g. A typical portion is much smaller: the listed tablespoon supplies 4.1 g. Whole roasted pumpkin seeds include the shell in this source and should not be confused with shelled kernels.
For a meal-sized portion, cooked beans are useful staples. The source lists 9.6 g of fiber in half a cup of navy beans and 7.8 g in half a cup of lentils. Raspberries provide 4 g per half cup.
Per 100 grams or per serving?
The per-100-gram column compares equal weights. The serving column shows what a spoonful, half cup, or whole fruit adds to your meal. Dry seeds and cooked beans contain different amounts of water, so their ranking by weight is only part of the picture.
Compare foods in the form you eat them. Dry and cooked lentils are not interchangeable. Calories here belong to the listed serving, not 100 grams. These published reference values are not precise measurements of your own plate.
Build fiber into everyday meals
Breakfast: add berries to porridge or soy yogurt. Lunch: put cooked beans or lentils into a salad, soup, or grain bowl. Dinner: stir lentils into tomato sauce or serve bulgur with vegetables. Choose one addition that fits a meal you already enjoy.
Keep canned beans and a bag of frozen berries on hand for days when you do not want to cook from scratch. Drain canned beans and add them to a meal; cook dried legumes according to their package instructions before eating.
Fiber is not the same thing as low calorie density. Nuts and seeds can supply fiber and substantial calories in the same portion. Use them as toppings alongside legumes, vegetables, fruit, and whole grains rather than choosing every ingredient by its rank.
Increase fiber gradually
NIDDK advises adults to get roughly 22 to 34 g of fiber per day, depending on age and sex. Introduce higher-fiber foods gradually and drink enough fluids. A sudden increase can be uncomfortable if your usual diet is low in fiber.
Choose repeatable additions rather than changing every meal overnight. A small serving of beans at lunch and fruit at breakfast can be a practical starting point.
Sources
Build a meal around a protein source
Pair your fruit, vegetables, and grains with tofu, beans, lentils, or another protein source you enjoy. Compare portions and protein values to find options that fit your meals.
Compare vegan protein sourcesAll food guides