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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, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER

50.0

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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