Foods High in Fiber
Top food sources of fiber, sorted by amount per 100g serving.
#
Food
Fiber
Calories
1
black beans
24.0g
340 cal
2
lentils
22.5g
175 cal
3
lentils
20.0g
286 cal
4
oats, raw
10.1g
379 cal
5
lentils
10.0g
360 cal
6
oats
10.0g
375 cal
7
oats
10.0g
375 cal
8
quinoa
9.5g
333 cal
9
chickpeas
7.7g
138 cal
10
pear, dried
7.5g
262 cal
11
quinoa
7.1g
357 cal
12
quinoa
7.1g
375 cal
13
avocados, raw, california
6.8g
167 cal
14
avocado, raw
6.7g
160 cal
15
avocado, for use on a sandwich
6.7g
160 cal
16
beans porridge (ewa riro)
6.5g
130 cal
17
raspberries
6.4g
50 cal
18
raspberries
6.4g
57 cal
19
raspberries
6.4g
57 cal
20
quinoa
6.0g
360 cal
21
artichoke
5.7g
53 cal
22
chickpeas
5.4g
85 cal
23
ugba (fermented oil bean seed)
5.0g
220 cal
24
black beans
4.6g
92 cal
25
black beans
4.6g
92 cal
26
achara soup (shredded bush mango soup)
4.5g
155 cal
27
ukwa (breadfruit porridge)
4.5g
190 cal
28
quinoa
4.4g
356 cal
29
raspberries
4.3g
57 cal
30
moi moi (steamed bean pudding)
4.2g
155 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.