High-Fiber Food Database

Navy Beans, cooked

19.1g

1 cup (182g)

Adzuki Beans, cooked

16.8g

1 cup (230g)

Split Peas, cooked

16.3g

1 cup (196g)

Yellow Split Peas, cooked

16.0g

1 cup (196g)

Lentils, cooked

15.6g

1 cup (198g)

Pinto Beans, cooked

15.4g

1 cup (171g)

Mung Beans, cooked

15.4g

1 cup (202g)

Black Beans, cooked

15.0g

1 cup (172g)

French Lentils (Puy)

14.5g

1 cup cooked (198g)

Chia Pudding, prepared

14.0g

1 cup (240g)

Cranberry Beans, cooked

13.6g

1 cup (177g)

Lima Beans, cooked

13.2g

1 cup (188g)

Kidney Beans, cooked

13.1g

1 cup (177g)

Red Lentils, cooked

13.0g

1 cup (198g)

Butter Beans, cooked

13.0g

1 cup (170g)

Chickpeas, cooked

12.5g

1 cup (164g)

Great Northern Beans, cooked

12.4g

1 cup (177g)

Cannellini Beans, cooked

11.7g

1 cup (179g)

Pigeon Peas, cooked

11.3g

1 cup (168g)

Black-Eyed Peas, cooked

11.1g

1 cup (172g)

Artichoke, cooked

10.3g

1 medium (120g)

Soybeans, cooked

10.3g

1 cup (172g)

Chia Seeds

9.8g

2 tbsp (28g)

Tempeh

9.4g

1 cup (166g)

Fava Beans, cooked

9.2g

1 cup (170g)

Fiber One Bar

9.0g

1 bar (40g)

Green Peas, cooked

8.8g

1 cup (160g)

Bulgur Wheat, cooked

8.2g

1 cup (182g)

Edamame, cooked

8.1g

1 cup (155g)

Raspberries

8.0g

1 cup (123g)

Chickpea Pasta, cooked

8.0g

2 oz dry (57g)

Freekeh, cooked

8.0g

1 cup (170g)

Blackberries

7.6g

1 cup (144g)

Spelt, cooked

7.6g

1 cup (194g)

Collard Greens, cooked

7.6g

1 cup (190g)

Whole Grain Bran Cereal

7.0g

1 cup (59g)

Farro, cooked

7.0g

1 cup (194g)

Teff, cooked

7.0g

1 cup (252g)

Pomegranate Seeds (arils)

7.0g

1 cup (174g)

Avocado

6.7g

1/2 medium (100g)

Refried Beans, canned

6.7g

1/2 cup (127g)

Brussels Sprouts, cooked

6.4g

1 cup (156g)

Whole Wheat Pasta, cooked

6.3g

1 cup (140g)

Whole Wheat Couscous, cooked

6.3g

1 cup (173g)

Sorghum, cooked

6.3g

1 cup (196g)

Parsnips, cooked

6.2g

1 cup (156g)

Barley, cooked

6.0g

1 cup (157g)

Persimmon

6.0g

1 fruit (168g)

Pear, with skin

5.5g

1 medium (178g)

Shredded Wheat Cereal

5.5g

2 biscuits (47g)

Kale, cooked

5.5g

1 cup (130g)

Acacia Fiber Powder

5.5g

1 tbsp (7g)

Kiwi

5.4g

1 cup sliced (177g)

Dates (Medjool)

5.4g

3 dates (75g)

Dragon Fruit

5.4g

1 cup (170g)

Bran Flakes Cereal

5.3g

3/4 cup (30g)

Quinoa, cooked

5.2g

1 cup (185g)

Amaranth, cooked

5.2g

1 cup (246g)

Broccoli, cooked

5.1g

1 cup (156g)

Steel-Cut Oats, cooked

5.0g

1 cup (240g)

Inulin Powder

5.0g

1 tbsp (6g)

Fiber Gummies

5.0g

2 gummies

Fiber-Fortified Protein Powder

5.0g

1 scoop (32g)

Buckwheat, cooked

4.5g

1 cup (168g)

Granola

4.5g

1/2 cup (61g)

Partially Hydrolyzed Guar Gum (PHGG)

4.5g

1 tbsp (5g)

Apple, with skin

4.4g

1 medium (182g)

Spinach, cooked

4.3g

1 cup (180g)

Psyllium Husk

4.3g

1 tbsp (10g)

Corn, cooked

4.2g

1 cup (164g)

Natto

4.1g

1/2 cup (88g)

Rolled Oats, cooked

4.0g

1 cup (234g)

Whole Wheat Tortilla

4.0g

1 large (46g)

Okra, cooked

4.0g

1 cup (160g)

Green Beans, cooked

4.0g

1 cup (125g)

Hummus

3.9g

1/4 cup (60g)

Whole Wheat Bread

3.8g

2 slices (56g)

Sweet Potato, with skin

3.8g

1 medium (114g)

Flaxseed, ground

3.8g

2 tbsp (14g)

Rye Bread

3.8g

2 slices (64g)

Potato, baked with skin

3.8g

1 medium (173g)

Figs, dried

3.7g

1/4 cup (37g)

Star Fruit

3.7g

1 cup (132g)

Swiss Chard, cooked

3.7g

1 cup (175g)

Carrots, raw

3.6g

1 cup chopped (128g)

Blueberries

3.6g

1 cup (148g)

Coconut Meat, fresh

3.6g

1/2 cup shredded (40g)

Asparagus, cooked

3.6g

1 cup (180g)

Oat Bran, raw

3.6g

1/4 cup (23g)

Brown Rice, cooked

3.5g

1 cup (195g)

Air-Popped Popcorn

3.5g

3 cups (24g)

Almonds

3.5g

1 oz / 23 nuts (28g)

Prunes (dried plums)

3.4g

5 prunes (42g)

Cauliflower, cooked

3.4g

1 cup (124g)

Cabbage, cooked

3.4g

1 cup (150g)

Beets, cooked

3.4g

1 cup (170g)

Mushrooms, cooked

3.4g

1 cup (156g)

Almond Butter

3.3g

2 tbsp (32g)

Banana

3.1g

1 medium (118g)

Orange

3.1g

1 medium (131g)

Turnips, cooked

3.1g

1 cup (156g)

Chia Jam

3.0g

2 tbsp (30g)

Lupini Beans

3.0g

1/2 cup (85g)

Wild Rice, cooked

3.0g

1 cup (164g)

Whole Wheat Crackers

3.0g

16 crackers (30g)

Strawberries

3.0g

1 cup (152g)

Guava

3.0g

1 medium (55g)

Sunflower Seeds

3.0g

1 oz (28g)

Trail Mix

3.0g

1/4 cup (35g)

Wheat Dextrin Powder

3.0g

2 tbsp (7g)

Benefiber (wheat dextrin)

3.0g

2 tsp

Cherries

2.9g

1 cup (154g)

Onions, cooked

2.9g

1 cup (210g)

Pistachios

2.9g

1 oz / 49 nuts (28g)

Coconut Flakes, unsweetened

2.9g

1/4 cup (20g)

Hazelnuts

2.7g

1 oz (28g)

Pecans

2.7g

1 oz (28g)

Mango

2.6g

1 cup sliced (165g)

Zucchini, cooked

2.6g

1 cup (180g)

Dried Apricots

2.5g

1/4 cup (33g)

Papaya

2.5g

1 cup cubed (145g)

Eggplant, cooked

2.5g

1 cup (99g)

Bell Peppers, raw

2.5g

1 cup chopped (149g)

Tahini

2.5g

2 tbsp (30g)

Macadamia Nuts

2.4g

1 oz (28g)

Peanuts

2.4g

1 oz (28g)

Millet, cooked

2.3g

1 cup (174g)

Tomatoes, raw

2.2g

1 cup chopped (180g)

Apricot, fresh

2.1g

3 apricots (105g)

Sesame Seeds

2.1g

2 tbsp (18g)

Brazil Nuts

2.1g

1 oz / 6 nuts (28g)

Grapefruit

2.0g

1/2 medium (123g)

Plum

2.0g

2 plums (132g)

Methylcellulose Powder

2.0g

1 dose (3g)

Metamucil Capsules

2.0g

5 capsules

Guar Gum Powder

2.0g

1 tsp (2.5g)

Tofu, Firm

1.9g

1/2 cup (126g)

Passion Fruit

1.9g

1 fruit (18g)

Radishes, raw

1.9g

1 cup sliced (116g)

Walnuts

1.9g

1 oz (28g)

Peanut Butter

1.9g

2 tbsp (32g)

Pumpkin Seeds

1.7g

1 oz (28g)

Bok Choy, cooked

1.7g

1 cup (170g)

Raisins

1.6g

1/4 cup (41g)

Celery, raw

1.6g

1 cup chopped (101g)

Leeks, cooked

1.6g

1 cup (124g)

Hemp Seeds

1.2g

3 tbsp (30g)

Pine Nuts

1.0g

1 oz (28g)

Glucomannan Powder

1.0g

1 tsp (1g)

Cashews

0.9g

1 oz (28g)