Fiber Content of Foods

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Food NameFiberCalories 
Milk, human0.070
Milk, cow's, fluid, whole0.060
Milk, cow's, fluid, whole, low-sodium0.061
Milk, calcium fortified, cow's, fluid, whole0.060
Milk, calcium fortified, cow's, fluid, 1% fat0.042
Milk, calcium fortified, cow's, fluid, skim or nonfat0.035
Milk, cow's, fluid, other than whole ("lowfat")0.044
Milk, cow's, fluid, 2% fat0.050
Milk, cow's, fluid, acidophilus, 1% fat0.042
Milk, cow's, fluid, acidophilus, 2% fat0.050
Milk, cow's, fluid, 1% fat0.042
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat0.034
Milk, cow's, fluid, filled with vegetable oil0.063

Usage Notes

  • Fiber (measured in grams) and calories are calculated per 100g of food.
  • This fiber content of foods database contains approximately 7,000 most common food items.
  • Click on column header to sort foods by name or by fiber or calories.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Fiber in Diet

Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits, vegetables and grains. It is the part of the plant that your body can't digest. Yet it is an important part of a healthy diet. It adds bulk to your diet and makes you feel full faster, helping you control your weight. Fiber helps digestion and helps prevent constipation.
Fiber is commonly classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps.

Why should I eat more fiber?

Eating the right amount of fiber has been shown to have a wide range of health benefits. Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome. Dietary fiber may also help lower your cholesterol and reduce your risk of coronary heart disease, type 2 diabetes and certain types of cancer.
Eating fiber-rich foods also aids in digestion and the absorption of nutrients, and helps you to feel fuller longer after a meal (which can help curb overeating and weight gain).

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
  • Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
  • Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
  • Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

International Databases of Fiber Food Sources

Visit Directory of International Databases of Fiber Food Sources. This directory includes online fiber databases in English, French, German, Italian, Swedish, etc.

High Fiber Food List

List of 100 foods with highest dietary fiber content. Fiber is in grams and measured per 100 grams of food weight.

Foods Highest in Fiber Fiber

Corn bran, crude 79.0

Fungi, Cloud ears, dried 70.1

Spices, cinnamon, ground 53.1


Cereals ready-to-eat, GENERAL MILLS, FIBER ONE Bran Cereal 46.7

Spices, savory, ground 45.7

Pinon Nuts, roasted (Navajo) 43.4

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 43.0

Wheat bran, crude 42.8

Spices, rosemary, dried 42.6

Spices, oregano, dried 42.5

Spices, coriander seed 41.9

Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran 41.3

Spices, sage, ground 40.3

Spices, marjoram, dried 40.3

Spices, fennel seed 39.8

Carob flour 39.8

Spices, caraway seed 38.0

Spices, basil, dried 37.7

Spices, thyme, dried 37.0

Spices, paprika 34.9

Spices, chili powder 34.8

Seeds, chia seeds, dried 34.4

Spices, cloves, ground 33.9

Cocoa, dry powder, hi-fat or breakfast, processed with alkali 33.9

Spices, curry powder 33.2

Cocoa, dry powder, unsweetened 33.2

Parsley, freeze-dried 32.7

Lentils, raw 30.5

Foods Highest in Fiber Fiber

Spearmint, dried 29.8

Cocoa, dry powder, hi-fat or breakfast, plain 29.8

Cocoa, dry powder, unsweetened, processed with alkali 29.8

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 29.3

Peppers, hot chile, sun-dried 28.7

Cereals ready-to-eat, POST, 100% Bran Cereal 28.6

Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch 28.2

Spices, cardamom 28.0

Celery flakes, dried 27.8

Seeds, flaxseed 27.3

Spices, pepper, red or cayenne 27.2

Leavening agents, yeast, baker's, active dry 26.9

Peppers, pasilla, dried 26.8

Spices, parsley, dried 26.7

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters 26.7

Spices, bay leaf 26.3

Spices, pepper, white 26.2

Chives, freeze-dried 26.2

Peas, split, mature seeds, raw 25.5

Spices, pepper, black 25.3

Beans, french, mature seeds, raw 25.2

Beans, yellow, mature seeds, raw 25.1

Broadbeans (fava beans), mature seeds, raw 25.0

Beans, small white, mature seeds, raw 24.9

Beans, kidney, california red, mature seeds, raw 24.9

Beans, kidney, all types, mature seeds, raw 24.9

Beans, kidney, royal red, mature seeds, raw 24.9

Beans, cranberry (roman), mature seeds, raw 24.7

Spices, fenugreek seed 24.6

Beans, navy, mature seeds, raw 24.4

Rose Hips, wild (Northern Plains Indians) 24.1

Our Sugar-Related Nutrient Databases

Individual sugars: Fructose, galactose, glucose, lactose, maltose, sucrose.
Multiple sugars: Fructose, glucose and sucrose.
UK Nutrient Databank: Glucose, galactose, fructose, sucrose, maltose, lactose and total sugars in foods commonly available in the UK.

Foods High in Fiber Fiber

Radishes, oriental, dried 23.9

Rye flour, dark 23.8

Carrot, dehydrated 23.6

Coffee substitute, cereal grain beverage, powder 23.3

Crackers, rye, wafers, plain 22.9

Formulated bar, high fiber, chewy, oats and chocolate 22.5

Cereals ready-to-eat, KASHI Good Friends 21.7

Spices, allspice, ground 21.6

Peppers, ancho, dried 21.6

Peppers, sweet, red, freeze-dried 21.3

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters 21.3

Peppers, sweet, green, freeze-dried 21.3

Spices, turmeric, ground 21.1

Spices, dill seed 21.1

Rice bran, crude 21.0

Crackers, rye, wafers, seasoned 20.9

Spices, nutmeg, ground 20.8

Lima beans, thin seeded (baby), mature seeds, raw 20.6

Corn, dried, yellow (Northern Plains Indians) 20.5

Cereals ready-to-eat, UNCLE SAM CEREAL 20.3

Beans, great northern, mature seeds, raw 20.2

Spices, mace, ground 20.2

Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM 20.0

Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa 20.0

Chokecherries, raw, pitted (Northern Plains Indians) 20.0

Cereals ready-to-eat, KASHI GOLEAN 19.6

Spices, poppy seed 19.5

Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry 19.4

Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight 19.2

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B 19.2

Lima beans, large, mature seeds, raw 19.0

Foods High in Fiber Fiber

Cereals ready-to-eat, KELLOGG's FIBERPLUS Berry Yogurt Crunch 18.9

CAMPBELL Soup Company, PACE, Dry Taco Seasoning Mix 18.8

Cereals ready-to-eat, KASHI Berry Blossom 18.8

Papad 18.6

Seeds, pumpkin and squash seeds, whole, roasted, without salt 18.4

Seeds, pumpkin and squash seeds, whole, roasted, with salt added 18.4

Mungo beans, mature seeds, raw 18.3

Bulgur, dry 18.3

Cereals ready-to-eat, NATURE'S PATH, OPTIMUM 18.2

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