Foods High in Fiber
Top food sources of fiber, sorted by amount per 100g serving.
#
Food
Fiber
Calories
1
lentils
22.5g
175 cal
2
lentils
20.8g
292 cal
3
lentils
20.8g
292 cal
4
black beans
14.3g
343 cal
5
black beans
14.3g
343 cal
6
lentils
11.4g
343 cal
7
oats, raw
10.1g
379 cal
8
oats
10.0g
375 cal
9
oats
10.0g
375 cal
10
quinoa
9.5g
333 cal
11
black beans
8.2g
141 cal
12
chickpeas
7.7g
138 cal
13
pear, dried
7.5g
262 cal
14
quinoa
7.1g
375 cal
15
quinoa
7.1g
357 cal
16
black beans
6.9g
85 cal
17
avocados, raw, california
6.8g
167 cal
18
avocado, raw
6.7g
160 cal
19
avocado, for use on a sandwich
6.7g
160 cal
20
beans porridge (ewa riro)
6.5g
130 cal
21
raspberries
6.4g
50 cal
22
raspberries
6.4g
57 cal
23
raspberries
6.4g
57 cal
24
quinoa
6.0g
360 cal
25
artichoke
5.7g
53 cal
26
chickpeas
5.4g
85 cal
27
ugba (fermented oil bean seed)
5.0g
220 cal
28
achara soup (shredded bush mango soup)
4.5g
155 cal
29
ukwa (breadfruit porridge)
4.5g
190 cal
30
quinoa
4.4g
356 cal
About Fiber
Fiber is an essential nutrient measured in g. The foods listed above are among the best dietary sources of fiber based on USDA data. Including these foods in your diet can help you meet your daily fiber requirements.