High Fiber Food Chart

Even "low carb" diets want you to eat a lot of fiber - fiber counts are counted separately and are always "free". You should eat ample fiber every day to ensure your body's health!

This High Fiber Food Chart looks for any food items which have 10g or more of fiber per 100g serving. Note that it excludes the spices - while spices do have a lot of fiber in them, it would be nearly impossible for you to eat 100g of a spice :) Look for ways to incorporate these high fiber foods into your weekly meal plans!

This list is sorted by fiber value - you can also see the High Fiber Food Chart sorted by food name!

High Fiber Foods

Results of that search:

Food Item	Fiber (g)
Corn bran, crude	79
Fungi, Cloud ears, dried	70
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER	50
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE	47
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS	43
Pinon Nuts, roasted (Navajo)	43
Wheat bran, crude	42
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran	41
Carob flour	39
Seeds, chia seeds, dried	37
Cocoa, dry powder, unsweetened	33
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	33
Lentils, raw	30
Cocoa, dry powder, hi-fat or breakfast, plain	29
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original	29
Cocoa, dry powder, unsweetened, processed with alkali	29
Cereals ready-to-eat, POST, 100% Bran Cereal	28
Peppers, hot chile, sun-dried	28
Seeds, flaxseed	27
Peppers, pasilla, dried	26
Leavening agents, yeast, baker's, active dry	26
Peas, split, mature seeds, raw	25
Beans, yellow, mature seeds, raw	25
Broadbeans (fava beans), mature seeds, raw	25
Beans, french, mature seeds, raw	25
Beans, kidney, royal red, mature seeds, raw	24
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters	24
Beans, kidney, california red, mature seeds, raw	24
Beans, kidney, all types, mature seeds, raw	24
Beans, navy, mature seeds, raw	24
Beans, small white, mature seeds, raw	24
Beans, black turtle soup, mature seeds, raw	24
Rose Hips, wild (Northern Plains Indians)	24
Beans, cranberry (roman), mature seeds, raw	24
Coffee substitute, cereal grain beverage, powder	23
Rye flour, dark	23
Carrot, dehydrated	23
Crackers, rye, wafers, plain	22
Cereals ready-to-eat, KASHI Good Friends	22
Formulated bar, high fiber, chewy, oats and chocolate	22
Pepper, ancho, dried	21
Peppers, sweet, green, freeze-dried	21
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters	21
Peppers, sweet, red, freeze-dried	21
Rice bran, crude	21
Crackers, rye, wafers, seasoned	20
Lima beans, thin seeded (baby), mature seeds, raw	20
Cereals ready-to-eat, UNCLE SAM CEREAL	20
Beans, great northern, mature seeds, raw	20
Corn, dried, yellow (Northern Plains Indians)	20
Chokecherries, raw, pitted (Northern Plains Indians)	20
Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa	20
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM	20
Lima beans, large, mature seeds, raw	19
Cereals ready-to-eat, KASHI GOLEAN	19
Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry	19
Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	19
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM	18
Seeds, pumpkin and squash seeds, whole, roasted, with salt added	18
Papad	18
Seeds, pumpkin and squash seeds, whole, roasted, without salt	18
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Yogurt Bites	18
Cereals ready-to-eat, KELLOGG, All-Bran Strawberry Medley	18
Bulgur, dry	18
Candies, gum drops, dietetic or low calorie (sorbitol)	18
Mungo beans, mature seeds, raw	18
Baking chocolate, unsweetened, liquid	18
Chokecherries, raw, pitted (Shoshone Bannock)	17
Barley, hulled	17
Soybeans, mature seeds, roasted, salted	17
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	17
Soy flour, defatted	17
Soybeans, mature seeds, roasted, no salt added	17
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Low Carb Lifestyle Protein Plus	17
Cereals, ROMAN MEAL, plain, dry	17
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	17
Meat extender	17
Cereals ready-to-eat, KELLOGG, KELLOGG'S COMPLETE Wheat Flakes	17
Cereals ready-to-eat, bran flakes, single brand	17
Seeds, sesame seed kernels, toasted, without salt added (decorticated)	16
Tomato powder	16
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight	16
Crackers, crispbread, rye	16
Soy flour, low-fat	16
Baking chocolate, unsweetened, squares	16
Cereals ready-to-eat, Ralston Enriched Bran flakes	16
Nuts, coconut meat, dried (desiccated), not sweetened	16
Soy flour, defatted, crude protein basis (N x 6.25)	16
Seeds, sesame seed kernels, toasted, with salt added (decorticated)	16
Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax	16
Mung beans, mature seeds, raw	16
Corn, white, steamed (Navajo)	16
Beans, kidney, red, mature seeds, raw	15
Peanut flour, defatted	15
Peanut flour, low fat	15
Cereals ready-to-eat, KASHI, CINNA-RAISIN CRUNCH	15
Cereals ready-to-eat, KASHI GOLEAN CRUNCH!	15
Cereals ready-to-eat, KELLOGG, KELLOGG'S Puffed Wheat	15
Beans, black, mature seeds, raw	15
Oat bran, raw	15
Agave, dried (Southwest)	15
Snacks, popcorn, air-popped, white popcorn	15
Pigeon peas (red gram), mature seeds, raw	15
Barley, pearled, raw	15
Rye	15
Beans, pinto, mature seeds, raw	15
Beans, white, mature seeds, raw	15
Cereals ready-to-eat, wheat germ, toasted, plain	15
KASHI GOLEAN Crisp Toasted Berry Crumble	14
Popcorn, microwave, low fat and sodium	14
Snacks, popcorn, air-popped	14
Triticale flour, whole-grain	14
Snacks, popcorn, microwave, low fat	14
Persimmons, japanese, dried	14
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	14
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry	14
Cereals ready-to-eat, KASHI Heart to Heart Warm Cinnamon	14
Seeds, sesame seeds, whole, roasted and toasted	14
Seeds, breadnut tree seeds, dried	14
Bread, reduced-calorie, oat bran, toasted	14
Bread stuffing, cornbread, dry mix	14
Wheat germ, crude	13
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Shredded Wheat	13
Cereals, RALSTON, dry	13
Snacks, popcorn, microwave, 94% fat free	13
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	13
Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	13
Cereals ready-to-eat, KELLOGG, KELLOGG'S Shredded Wheat Miniatures	13
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat	13
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes	13
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	13
Snacks, oriental mix, rice-based	13
Nuts, almonds, honey roasted, unblanched	13
Babyfood, cereal, whole wheat, with apples, dry	12.2
Cereals, KASHI, KASHI GO LEAN Hot Cereal, Truly Vanilla, dry	12
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	12
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX	12
Beans, adzuki, mature seeds, raw	12
Snacks, popcorn, unpopped kernels	12
Wheat, hard red winter	12
Wheat, soft red winter	12
Wheat, hard white	12
Cereals ready-to-eat, KASHI, Kashi U	12
Nuts, almonds	12
Beans, pink, mature seeds, raw	12
Bread, reduced-calorie, rye	12
Bread, reduced-calorie, wheat	12
Wheat, hard red spring	12
Tomatoes, sun-dried	12
Apples, dehydrated (low moisture), sulfured, uncooked	12
Cereals, WHEATENA, dry	12
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free	12
Cereals ready-to-eat, KASHI GRANOLA, COCOA BEACH Cereal	12
Cereals ready-to-eat, KASHI GRANOLA, Summer Berry Cereal	12
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN	12
Cereals ready-to-eat, POST Raisin Bran Cereal	12
Wheat, soft white	12
Bread, reduced-calorie, oat bran	12
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	12
Cereals ready-to-eat, KASHI 7 Whole Grain Flakes	11
Mushrooms, shiitake, dried	11
Seeds, sesame seed kernels, dried (decorticated)	11
Seeds, sunflower seed kernels, toasted, with salt added	11
Cereals ready-to-eat, POST, Shredded Wheat, spoon-size	11
Cereals ready-to-eat, KASHI, ORGANIC PROMISE Autumn Wheat	11
Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets	11
Cereals, KASHI HEART TO HEART, Instant Oatmeal, maple, dry	11
Cereals ready-to-eat, KELLOGG, KELLOGG'S Special K low fat granola	11
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	11
Crackers, matzo, whole-wheat	11
Pasta, corn, dry	11
Nuts, hazelnuts or filberts, blanched	11
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	11
Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL	11
Rye flour, medium	11
Nuts, chestnuts, european, dried, unpeeled	11
Grape leaves, raw	11
Seeds, sesame seeds, whole, dried	11
Cereals ready-to-eat, GENERAL MILLS, WHEATIES	11
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular	11
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	11
Cereals ready-to-eat, KASHI GRANOLA, Mountain Medley Cereal	11
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry	11
Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER	11
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar	11
Yardlong beans, mature seeds, raw	11
Cereals ready-to-eat, KASHI GRANOLA, ORCHARD SPICE CEREAL	11
Seeds, sunflower seed kernels, dry roasted, without salt	11
Seeds, sunflower seed kernels, toasted, without salt	11

Total Items Found: 192



This list is sorted by fiber value - you can also see the High Fiber Food Chart sorted by food name!

Vitamin Nutrition Database