Highest Dietary Fiber Foods

Common whole-food sources of fiber

Chia seeds

dried

~34g

Oats

dry

~10g

Black beans

cooked

~8.7g

Lentils

cooked

~7.9g

Raspberries

raw

~6.5g

Note: The exact ranking below may include dried, fortified, or processed foods with higher concentration. These examples are common foods with validated per-100g values. How these are chosen.

All foods Fruits Grains Legumes Nuts & Seeds Vegetables

#1 79.0 g

Corn bran, crude Grains

Full nutrient profile

#2 77.3 g

Gums, seed gums (includes locust bean, guar)

Full nutrient profile

#3 70.1 g

Fungi, Cloud ears, dried Vegetables

Full nutrient profile

#	Food	Category	g / 100g
4	Spices, curry powder		53.2
5	Spices, cinnamon, ground		53.1
6	Spices, savory, ground		45.7
7	Baobab powder	Fruits	44.5
8	Pinon Nuts, roasted (Navajo)		43.4
9	Wheat bran, crude	Grains	42.8
10	Spices, rosemary, dried		42.6
11	Spices, oregano, dried		42.5
12	Spices, coriander seed		41.9
13	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran		41.3
14	Spices, marjoram, dried		40.3
15	Spices, sage, ground		40.3
16	Spices, fennel seed		39.8
17	Carob flour	Legumes	39.8
18	Spices, caraway seed		38.0
19	Spices, basil, dried		37.7
20	Cocoa, dry powder, unsweetened		37.0
21	Spices, thyme, dried		37.0
22	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables	36.7
23	Sorghum bran, white, unenriched, dry, raw	Grains	35.0
24	Spices, paprika		34.9
25	Spices, chili powder		34.8
26	Seeds, chia seeds, dried	Nuts & Seeds	34.4
27	Flour, coconut	Nuts & Seeds	34.2
28	Cocoa, dry powder, hi-fat or breakfast, processed with alkali		33.9
29	Spices, cloves, ground		33.9
30	Parsley, freeze-dried	Vegetables	32.7
31	Cocoa, dry powder, unsweetened, processed with alkali		29.8
32	Spearmint, dried		29.8
33	Peppers, hot chile, sun-dried	Vegetables	28.7
34	Spices, cardamom		28.0
35	Seeds, flaxseed	Nuts & Seeds	27.3
36	Spices, pepper, red or cayenne		27.2
37	Leavening agents, yeast, baker's, active dry		26.9
38	Peppers, pasilla, dried	Vegetables	26.8
39	Spices, parsley, dried		26.7
40	Spices, bay leaf		26.3
41	Chives, freeze-dried	Vegetables	26.2
42	Spices, pepper, white		26.2
43	Winged beans, mature seeds, raw	Legumes	25.9
44	Hyacinth beans, mature seeds, raw	Legumes	25.6
45	Spices, pepper, black		25.3
46	Beans, french, mature seeds, raw	Legumes	25.2
47	Beans, yellow, mature seeds, raw	Legumes	25.1
48	Broadbeans (fava beans), mature seeds, raw	Legumes	25.0
49	Beans, kidney, california red, mature seeds, raw	Legumes	24.9
50	Beans, small white, mature seeds, raw	Legumes	24.9

Highest Dietary Fiber in Foods

Common whole-food sources of fiber

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