Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Dietary fiber supports digestive health, helps regulate blood sugar, and promotes feelings of fullness. This table ranks foods from highest to lowest dietary fiber content per 100 grams of edible portion, using USDA FoodData Central data. Psyllium husk tops the list as a concentrated fiber supplement; among whole foods, chia seeds, wheat bran, and flaxseeds lead the way.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Fiber (g) |
|---|---|---|
| 1 | Psyllium huskplant | Fiber (g) |
| 2 | Wheat branplant | Fiber (g) |
| 3 | Chia seedsplant | Fiber (g) |
| 4 | Flaxseeds, wholeplant | Fiber (g) |
| 5 | Coconut, dried unsweetenedplant | Fiber (g) |
| 6 | Oat branplant | Fiber (g) |
| 7 | Popcorn (air-popped)plant | Fiber (g) |
| 8 | Almondsplant | Fiber (g) |
| 9 | Oats, dryplant | Fiber (g) |
| 10 | Black beans, cookedplant | Fiber (g) |
| 11 | Split peas, cookedplant | Fiber (g) |
| 12 | Lentils, cookedplant | Fiber (g) |
| 13 | Chickpeas, cookedplant | Fiber (g) |
| 14 | Kidney beans, cookedplant | Fiber (g) |
| 15 | Avocadoplant | Fiber (g) |
| 16 | Raspberriesplant | Fiber (g) |
| 17 | Artichoke, cookedplant | Fiber (g) |
| 18 | Blackberriesplant | Fiber (g) |
| 19 | Edamame, shelledplant | Fiber (g) |
| 20 | Brussels sprouts, cookedplant | Fiber (g) |
| 21 | Pears, rawplant | Fiber (g) |
| 22 | Sweet potato, cookedplant | Fiber (g) |
| 23 | Quinoa, cookedplant | Fiber (g) |
| 24 | Broccoli, rawplant | Fiber (g) |
| 25 | Apples with skinplant | Fiber (g) |
Psyllium husk contains approximately 71 g of fiber per 100 g, but it is used as a supplement rather than a food. Among whole foods, wheat bran (42.8 g) and chia seeds (34.4 g) have the highest fiber content per 100 g.
The Adequate Intake (AI) for dietary fiber is 25 g/day for adult women and 38 g/day for adult men. Most people in Western countries consume only 15-17 g per day, well below recommendations.
Raspberries are the highest-fiber common fruit at 6.5 g per 100 g. Blackberries (5.3 g), pears (3.1 g), and apples with skin (2.4 g) are also excellent choices. Avocado, though technically a fruit, leads at 6.7 g per 100 g.
Yes. Legumes are among the best whole-food fiber sources. Black beans, lentils, split peas, and chickpeas each provide 7-9 g of fiber per 100 g cooked, along with substantial protein and micronutrients.
Cooking legumes and vegetables slightly reduces their fiber content by weight compared to dry/raw, but does not eliminate it. Cooking also increases water content, which lowers the fiber-per-100-g figure for cooked legumes versus dry.
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