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High-Fiber Foods

Which foods are high in fiber?

See which foods have the most fiber, in a serving or per 100 grams, with the percent of the Daily Value.

One Click Answers · High-Fiber Foods
oneclickanswers.com/high-fiber-foods · Printed
About this tool & how to use it

What it does

Ranks common foods by the fiber in one serving, or per 100 grams, with the grams and the percent of the 28 g Daily Value for each, from USDA data. A starting point, not every food.

How to use it

  1. Choose whether to compare one serving of each food or equal weights (per 100 grams).
  2. Choose how many foods to show.
  3. Read the sentence at the top, then the ranked list with grams of fiber and the percent of the 28 g Daily Value.

The 28 g Daily Value for fiber is the FDA figure.

One click answer

Your answer will appear here.

Fill in the form and your answer appears here as you type.

Assumptions

  • Ranking by serving favors foods with a big serving (a cup of beans, a whole avocado). Ranking per 100 grams compares equal weights instead: seeds then come first, but few people eat 100 grams of chia seeds.
  • The list has 66 common foods, not every food, so it is a starting point and not a complete ranking.
  • Nutrient amounts come from USDA FoodData Central (SR Legacy, April 2018, and Foundation Foods, April 2026). Percent Daily Values use the U.S. FDA Daily Values (FDA page updated 2024-03-05, checked 2026-10-04).

Printed from oneclickanswers.com. Results are estimates based on what was entered; see the assumptions above.

How it works

Fiber per 100 grams comes from USDA FoodData Central. For one serving it is multiplied by the serving weight and divided by 100: navy beans have 10.5 g per 100 g and a cup weighs 182 g, so a cup is 10.5 x 182 / 100 = 19.1 g.

The percent of the Daily Value is that amount divided by 28 g, the FDA Daily Value for fiber.

Foods are ranked by the amount, largest first. A food with no USDA fiber value is listed apart and never ranked as zero.

Assumptions

  • Ranking by serving favors foods with a big serving (a cup of beans, a whole avocado). Ranking per 100 grams compares equal weights instead: seeds then come first, but few people eat 100 grams of chia seeds.
  • The list has 66 common foods, not every food, so it is a starting point and not a complete ranking.
  • Nutrient amounts come from USDA FoodData Central (SR Legacy, April 2018, and Foundation Foods, April 2026). Percent Daily Values use the U.S. FDA Daily Values (FDA page updated 2024-03-05, checked 2026-10-04).

Example

Input: One serving of each food, top 5

Result: Navy beans, cooked 19.1 g (68% of the Daily Value) in 1 cup; lentils 15.6 g (56%); pinto beans 15.4 g (55%); black beans 15.0 g (53%); avocado 13.5 g (48%) in 1 avocado.

Questions

How much fiber does a food need to be called "high"?

By the FDA's labelling rule, 20% of the Daily Value or more per serving. For fiber the Daily Value is 28 g, so 20% is 5.6 g in a serving.

Why does the order change between "per serving" and "per 100 grams"?

A serving of beans weighs far more than a serving of seeds, so beans lead per serving and seeds lead per 100 grams. Both are correct for what they measure.

Is a high-fiber food right for everyone?

This page cannot say. It lists what foods contain. For advice about your own diet, ask a doctor or a registered dietitian.

Last reviewed 2026-10-04.

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