Nutrition guides / High in fibre Foods ranked by nutrient
Which foods are highest in fibre? The foods with the most dietary fibre per 100 g, as eaten. Top of the list: wheat bran, with 42.8 g per 100 g.
Which foods are highest in fibre? Food Dietary fibre per 100 g 1. Wheat bran 60 g: 25.7 g 42.8 g 2. Chia seeds 34.4 g 3. Flax seeds 23.1 g 4. Cereal or granola bar (General Mills Fiber One Chewy Bar) 40 g: 9 g 22.5 g 5. Cereal or granola bar, high fiber, coated with non-chocolate yogurt coating 28 g: 6.3 g 22.5 g 6. Papad, grilled or broiled 9 g: 1.7 g 18.6 g 7. Soy nuts 28 g: 5 g 17.7 g 8. Crackers, crispbread 10 g: 1.7 g 16.5 g 9. Wheat germ 120 g: 18.1 g 15.1 g 10. Popcorn, air-popped, no butter added 135 g: 19.4 g 14.4 g 11. Popcorn, microwave, plain, light 85 g: 11.4 g 13.4 g 12. Bread, multigrain, reduced calorie and/or high fiber, toasted 1 slice (9 g): 1.1 g 11.8 g 13. Bread, wheat or cracked wheat, reduced calorie and/or high fiber, toasted 25 g: 3 g 11.8 g 14. Almonds 18 g: 2 g 10.9 g 15. Crackers, woven wheat, reduced fat 45 g: 4.9 g 10.9 g 16. Almonds, unroasted 50 g: 5.4 g 10.8 g 17. Soy nut butter 16 g: 1.7 g 10.6 g 18. Passion fruit, raw 18 g: 1.9 g 10.4 g 19. Pistachio nuts 0.5 g: 0.1 g 10.3 g 20. Bacon bits 7 g: 0.7 g 10.2 g 21. Breadsticks, hard, gluten free 46 g: 4.7 g 10.2 g 22. Popcorn, microwave, cheese flavored 43 g: 4.4 g 10.2 g 23. Black beans, from canned, no added fat 180 g: 18.2 g 10.1 g 24. Oats, raw 80 g: 8.1 g 10.1 g 25. Coconut, packaged 85 g: 8.4 g 9.9 g 26. Popcorn, ready-to-eat, cheese flavored 0.2 g: 0 g 9.9 g 27. Black beans, from canned, fat added 185 g: 18.1 g 9.8 g 28. Tortilla, whole wheat 1 large tortilla (71 g): 7 g 9.8 g 29. Almond butter, lower sodium 16 g: 1.6 g 9.7 g 30. Almond butter 16 g: 1.5 g 9.6 g
Foods as eaten, from USDA FoodData Central (public domain), at most two of each kind. Powders, supplements, sweets, snacks and cooking ingredients are left out.
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