High-fiber foods
Fiber per 100 g in everyday foods. Nutrition data: USDA, the same database as the ClariMeal app.
Popular picks · per 100 g
- 10.5g Navy beanscooked
- 8.7g Black beanscooked
- 8.3g Split peascooked
- Fiber, Per 100 g
- Chia seeds dried · 486 kcal 34.4 g 486
- Flax seeds 534 kcal 27.3 g 534
- Almonds 579 kcal 12.5 g 579
- Navy beans cooked · 140 kcal 10.5 g 140
- Oats dry · 379 kcal 10.1 g 379
- Black beans cooked · 132 kcal 8.7 g 132
- Split peas cooked · 118 kcal 8.3 g 118
- Lentils cooked · 116 kcal 7.9 g 116
- Chickpeas cooked · 164 kcal 7.6 g 164
- Avocado raw · 160 kcal 6.7 g 160
- Raspberries raw · 52 kcal 6.5 g 52
- Red kidney beans cooked · 127 kcal 6.4 g 127
- Whole wheat bread 252 kcal 6.0 g 252
- Artichoke cooked · 53 kcal 5.7 g 53
- Green peas cooked · 84 kcal 5.5 g 84
- Blackberries raw · 43 kcal 5.3 g 43
- Edamame cooked · 121 kcal 5.2 g 121
- Bulgur cooked · 83 kcal 4.5 g 83
- Kale raw · 35 kcal 4.1 g 35
- Broccoli cooked · 35 kcal 3.3 g 35
- Sweet potato baked · 90 kcal 3.3 g 90
- Pear raw · 57 kcal 3.1 g 57
- Kiwi raw · 61 kcal 3.0 g 61
- Quinoa cooked · 120 kcal 2.8 g 120
- Fiber, Per 100 kcal
- Raspberries raw · 52 kcal 12.5 g 52
- Blackberries raw · 43 kcal 12.3 g 43
- Kale raw · 35 kcal 11.7 g 35
- Artichoke cooked · 53 kcal 10.8 g 53
- Broccoli cooked · 35 kcal 9.4 g 35
- Navy beans cooked · 140 kcal 7.5 g 140
- Chia seeds dried · 486 kcal 7.1 g 486
- Split peas cooked · 118 kcal 7.0 g 118
- Lentils cooked · 116 kcal 6.8 g 116
- Black beans cooked · 132 kcal 6.6 g 132
- Green peas cooked · 84 kcal 6.5 g 84
- Pear raw · 57 kcal 5.4 g 57
- Bulgur cooked · 83 kcal 5.4 g 83
- Flax seeds 534 kcal 5.1 g 534
- Red kidney beans cooked · 127 kcal 5.0 g 127
- Kiwi raw · 61 kcal 4.9 g 61
- Chickpeas cooked · 164 kcal 4.6 g 164
- Edamame cooked · 121 kcal 4.3 g 121
- Avocado raw · 160 kcal 4.2 g 160
- Sweet potato baked · 90 kcal 3.7 g 90
- Oats dry · 379 kcal 2.7 g 379
- Whole wheat bread 252 kcal 2.4 g 252
- Quinoa cooked · 120 kcal 2.3 g 120
- Almonds 579 kcal 2.2 g 579
How much fiber you get from 100 calories of each food. 100 calories of broccoli is a big plate, of almonds a handful.
Sources. USDA FoodData Central, public domain. Values per 100 g of the edible part. Foods selected and names shortened by ClariMeal; per 100 kcal calculated by ClariMeal; values rounded. USDA FoodData Central. Page updated .
Questions
What does the 28 g fiber Daily Value mean?
Food labels in the US use a Daily Value of 28 g of fiber, based on a 2,000 kcal diet.
Why do cooked beans have less fiber than dry beans?
Cooked beans absorb water, so 100 g of them contain less fiber than 100 g of dry ones. This table lists foods in the form people usually eat them.
