High Fiber Foods Chart
Fiber per 100 g and per 100 kcal, ranked from the same USDA table as every other chart here. The per-calorie column is the honest ranking: seeds and legumes deliver fiber without the calorie bill of bread.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Chia seeds | 34.4 g | 7.1 g | 123% DV |
| Flax seeds | 27.3 g | 5.1 g | 98% DV |
| Nutritional yeast | 26.9 g | 8.3 g | 96% DV |
| Moringa (powder) | 25.0 g | 8.2 g | 89% DV |
| Nori (dried) | 21.0 g | 8.4 g | 75% DV |
| Poppy seeds | 19.5 g | 3.7 g | 70% DV |
| Oat bran (raw) | 15.4 g | 6.3 g | 55% DV |
| Popcorn (air-popped) | 14.5 g | 3.7 g | 52% DV |
| Wheat germ (raw) | 13.2 g | 3.7 g | 47% DV |
| Almonds | 12.5 g | 2.2 g | 45% DV |
| Sesame seeds | 11.8 g | 2.1 g | 42% DV |
| Freekeh (cooked) | 11.2 g | 3.2 g | 40% DV |
| Dark chocolate (70–85%) | 10.9 g | 1.8 g | 39% DV |
| Pistachios | 10.6 g | 1.9 g | 38% DV |
| Navy beans (cooked) | 10.5 g | 7.5 g | 38% DV |
| Passion fruit | 10.4 g | 10.7 g | 37% DV |
| Rolled oats (dry) | 10.1 g | 2.7 g | 36% DV |
| Cheerios (plain) | 10.1 g | 2.7 g | 36% DV |
| Raisin Bran | 10.0 g | 3.2 g | 36% DV |
| Almond butter | 9.7 g | 1.6 g | 35% DV |
| Roti (whole wheat) | 9.7 g | 3.2 g | 35% DV |
| Pecans | 9.6 g | 1.4 g | 34% DV |
| Pinto beans (cooked) | 9.0 g | 6.3 g | 32% DV |
| Coconut (raw meat) | 9.0 g | 2.5 g | 32% DV |
| Pistachio butter | 9.0 g | 1.5 g | 32% DV |
| Granola | 8.9 g | 1.8 g | 32% DV |
| Black beans (cooked) | 8.7 g | 6.6 g | 31% DV |
| Sunflower seeds | 8.6 g | 1.5 g | 31% DV |
| Peanuts (roasted) | 8.4 g | 1.4 g | 30% DV |
| Split peas (cooked) | 8.3 g | 7.0 g | 30% DV |
Common questions
How much fiber should I eat per day?
The FDA daily value is 28 g. Most adults get under 16 g. Getting there with whole foods means the per-calorie column matters — chia and lentils close the gap without doubling your energy intake.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (28 g for this nutrient, 21 CFR 101.9).