Foods high in fiber (per serving)
100 whole foods ranked by fiber per common serving, from USDA FoodData Central. Beans, navy leads with 19.1 g per 1 cup (68% of the Daily Value), followed by Beans, small white (18.6 g) and Beans, yellow (18.4 g).
Dietary fiber is the part of plant foods that is not digested. It supports regular digestion, feeds gut bacteria and helps moderate blood sugar and cholesterol. The Daily Value is 28 g; most people get about half that.
Top 10 at a glance
Top 10 foods highest in fiber
- Beans, navy (mature seeds, cooked, boiled, without salt)1 cup (182 g) · 255 kcal19.1 g68% DV
- Beans, small white (mature seeds, cooked, boiled, without salt)1 cup (179 g) · 254 kcal18.6 g66% DV
- Beans, yellow (mature seeds, cooked, boiled, without salt)1 cup (177 g) · 255 kcal18.4 g66% DV
- Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal17 g61% DV
- Beans, adzuki (mature seeds, cooked, boiled, without salt)1 cup (230 g) · 294 kcal16.8 g60% DV
- Beans, french (mature seeds, cooked, boiled, without salt)1 cup (177 g) · 228 kcal16.6 g59% DV
- Beans, black (mature seeds, canned, low sodium)1 cup (240 g) · 218 kcal16.6 g59% DV
- Peas, split (mature seeds, cooked, boiled, without salt)1 cup (196 g) · 231 kcal16.3 g58% DV
- Lentils, mature seeds (cooked, boiled, without salt)1 cup (198 g) · 230 kcal15.6 g56% DV
- Mung beans, mature seeds (cooked, boiled, without salt)1 cup (202 g) · 212 kcal15.4 g55% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 28 g.
| # | Food | Group | Serving | Fiber (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Beans, navy (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (182 g) | 19.1 | 10.5 | 255 | |
| 2 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 18.6 | 10.4 | 254 | |
| 3 | Beans, yellow (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 18.4 | 10.4 | 255 | |
| 4 | Avocados, raw (Florida) | Fruits | 1 fruit without skin and seeds (304 g) | 17 | 5.6 | 365 | |
| 5 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (230 g) | 16.8 | 7.3 | 294 | |
| 6 | Beans, french (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 16.6 | 9.4 | 228 | |
| 7 | Beans, black (mature seeds, canned, low sodium) | Legumes | 1 cup (240 g) | 16.6 | 6.9 | 218 | |
| 8 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 16.3 | 8.3 | 231 | |
| 9 | Lentils, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (198 g) | 15.6 | 7.9 | 230 | |
| 10 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 15.4 | 7.6 | 212 | |
| 11 | Lima beans, large (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (188 g) | 13.2 | 7 | 216 | |
| 12 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (164 g) | 12.5 | 7.6 | 269 | |
| 13 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 11.5 | 6.4 | 189 | |
| 14 | Pomegranates, raw | Fruits | 1 pomegranate (4" dia) (282 g) | 11.3 | 4 | 234 | |
| 15 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (168 g) | 11.3 | 6.7 | 203 | |
| 16 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 11.1 | 6.5 | 198 | |
| 17 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 10.3 | 6 | 296 | |
| 18 | Seeds, chia seeds (dried) | Nuts and seeds | 1 oz (28 g) | 9.8 | 34.4 | 138 | |
| 19 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 9.7 | 6.2 | 188 | |
| 20 | Broadbeans (fava beans), mature seeds (canned) | Legumes | 1 cup (256 g) | 9.5 | 3.7 | 182 | |
| 21 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 9.2 | 5.4 | 209 | |
| 22 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 8.8 | 5.5 | 134 | |
| 23 | Sweet potato, cooked (boiled, without skin) | Vegetables | 1 cup, mashed (328 g) | 8.2 | 2.5 | 249 | |
| 24 | Bulgur, cooked | Grains | 1 cup (182 g) | 8.2 | 4.5 | 151 | |
| 25 | Cereals, oats (regular and quick, not fortified, dry) | Grains | 1 cup (81 g) | 8.2 | 10.1 | 307 | |
| 26 | Raspberries, raw | Fruits | 1 cup (123 g) | 8 | 6.5 | 64 | |
| 27 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 7.9 | 5.1 | 209 | |
| 28 | Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (168 g) | 7.7 | 4.6 | 76 | |
| 29 | Blackberries, raw | Fruits | 1 cup (144 g) | 7.6 | 5.3 | 62 | |
| 30 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 7.6 | 4 | 63 | |
| 31 | Spelt, cooked | Grains | 1 cup (194 g) | 7.6 | 3.9 | 246 | |
| 32 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 7.6 | 4.2 | 254 | |
| 33 | Wheat, KAMUT khorasan (cooked) | Grains | 1 cup (172 g) | 7.4 | 4.3 | 227 | |
| 34 | Parsnips, raw | Vegetables | 1 cup slices (133 g) | 7.1 | 5.4 | 100 | |
| 35 | Teff, cooked | Grains | 1 cup (252 g) | 7.1 | 2.8 | 255 | |
| 36 | Squash, winter (hubbard, cooked, boiled, mashed, without salt) | Vegetables | 1 cup, mashed (236 g) | 6.8 | 2.9 | 71 | |
| 37 | Sugar-apples, (sweetsop) (raw) | Fruits | 1 fruit (2-7/8" dia) (155 g) | 6.8 | 4.4 | 146 | |
| 38 | Pasta, gluten-free (corn, cooked) | Grains | 1 cup (140 g) | 6.7 | 4.8 | 176 | |
| 39 | Seeds, flaxseed | Nuts and seeds | 1 oz (28 g) | 6.6 | 23.1 | 151 | |
| 40 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (155 g) | 6.4 | 4.1 | 65 | |
| 41 | Blueberries, wild (frozen) | Fruits | 1 cup, frozen (140 g) | 6.2 | 4.4 | 80 | |
| 42 | Persimmons, japanese (raw) | Fruits | 1 fruit (2-1/2" dia) (168 g) | 6 | 3.6 | 118 | |
| 43 | Barley, pearled (cooked) | Grains | 1 cup (157 g) | 6 | 3.8 | 193 | |
| 44 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 5.9 | 3.3 | 63 | |
| 45 | Pears, raw (bosc) | Fruits | 1 medium (179 g) | 5.5 | 3.1 | 120 | |
| 46 | Vermicelli, made from soy | Legumes | 1 cup (140 g) | 5.5 | 3.9 | 463 | |
| 47 | Mangos, raw | Fruits | 1 fruit without refuse (336 g) | 5.4 | 1.6 | 202 | |
| 48 | Seeds, pumpkin and squash seeds (whole, roasted, without salt) | Nuts and seeds | 1 oz (85 seeds) (28 g) | 5.2 | 18.4 | 126 | |
| 49 | Quinoa, cooked | Grains | 1 cup (185 g) | 5.2 | 2.8 | 222 | |
| 50 | Gourd, dishcloth (towelgourd) (cooked, boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (178 g) | 5.2 | 2.9 | 100 | |
| 51 | Potatoes, white (flesh and skin, raw) | Vegetables | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 5.1 | 2.4 | 147 | |
| 52 | Turnip greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (144 g) | 5 | 3.5 | 29 | |
| 53 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 5 | 3.1 | 83 | |
| 54 | Cauliflower, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (180 g) | 4.9 | 2.7 | 34 | |
| 55 | Carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (146 g) | 4.8 | 3.3 | 54 | |
| 56 | Currants, red and white (raw) | Fruits | 1 cup (112 g) | 4.8 | 4.3 | 63 | |
| 57 | Seeds, sesame seed kernels (toasted, without salt added (decorticated)) | Nuts and seeds | 1 oz (28 g) | 4.8 | 16.9 | 161 | |
| 58 | Corn, sweet (white, frozen, kernels cut off cob, unprepared) | Vegetables | 1 cup (165 g) | 4.8 | 2.9 | 145 | |
| 59 | Apples, raw (without skin, cooked, microwave) | Fruits | 1 cup slices (170 g) | 4.8 | 2.8 | 95 | |
| 60 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup (118 g) | 4.7 | 4 | 42 | |
| 61 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | Vegetables | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 4.6 | 2.3 | 212 | |
| 62 | Strawberries, frozen (unsweetened) | Fruits | 1 cup, thawed (221 g) | 4.6 | 2.1 | 77 | |
| 63 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | Vegetables | 1 cup (210 g) | 4.6 | 2.2 | 227 | |
| 64 | Broadbeans, immature seeds (raw) | Vegetables | 1 cup (109 g) | 4.6 | 4.2 | 78 | |
| 65 | Pasta, whole-wheat (cooked) | Grains | 1 cup spaghetti not packed (117 g) | 4.6 | 3.9 | 174 | |
| 66 | Squash, summer (scallop, cooked, boiled, drained, without salt) | Vegetables | 1 cup, mashed (240 g) | 4.6 | 1.9 | 38 | |
| 67 | Buckwheat groats, roasted (cooked) | Grains | 1 cup (168 g) | 4.5 | 2.7 | 155 | |
| 68 | Potatoes, flesh and skin (raw) | Vegetables | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 4.5 | 2.1 | 164 | |
| 69 | Pears, asian (raw) | Fruits | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 4.4 | 3.6 | 51 | |
| 70 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 4.3 | 2.4 | 41 | |
| 71 | Beets, raw | Vegetables | 1 cup (136 g) | 4.2 | 3.1 | 58 | |
| 72 | Pepper, banana (raw) | Vegetables | 1 cup (124 g) | 4.2 | 3.4 | 33 | |
| 73 | Escarole, cooked (boiled, drained, no salt added) | Vegetables | 1 cup (150 g) | 4.2 | 2.8 | 22 | |
| 74 | Blueberries, frozen (unsweetened) | Fruits | 1 cup, unthawed (155 g) | 4.2 | 2.7 | 79 | |
| 75 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (144 g) | 4.2 | 2.9 | 39 | |
| 76 | Plantains, green (fried) | Fruits | 1 cup (118 g) | 4.1 | 3.5 | 365 | |
| 77 | Cabbage, savoy (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (145 g) | 4.1 | 2.8 | 35 | |
| 78 | Vegetables, mixed (frozen, cooked, boiled, drained, without salt) | Vegetables | 0.5 cup (91 g) | 4 | 4.4 | 59 | |
| 79 | Seeds, sesame seeds (whole, roasted and toasted) | Nuts and seeds | 1 oz (28 g) | 4 | 14 | 160 | |
| 80 | Peas and onions, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 4 | 2.2 | 81 | |
| 81 | Cranberries, raw | Fruits | 1 cup, chopped (110 g) | 4 | 3.6 | 51 | |
| 82 | Peppers, serrano (raw) | Vegetables | 1 cup, chopped (105 g) | 3.9 | 3.7 | 34 | |
| 83 | Nuts, almonds (honey roasted, unblanched) | Nuts and seeds | 1 oz (28 g) | 3.9 | 13.7 | 168 | |
| 84 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 3.7 | 2.1 | 35 | |
| 85 | Corn, yellow (whole kernel, frozen, microwaved) | Vegetables | 1 cup (141 g) | 3.7 | 2.6 | 159 | |
| 86 | Potatoes, red (flesh and skin, raw) | Vegetables | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 3.6 | 1.7 | 149 | |
| 87 | Rice, brown (medium-grain, cooked) | Grains | 1 cup (195 g) | 3.5 | 1.8 | 218 | |
| 88 | Mushrooms, white (cooked, boiled, drained, without salt) | Vegetables | 1 cup pieces (156 g) | 3.4 | 2.2 | 44 | |
| 89 | Oranges, raw (Florida) | Fruits | 1 fruit (2-5/8" dia) (141 g) | 3.4 | 2.4 | 65 | |
| 90 | Bamboo shoots, raw | Vegetables | 1 cup (1/2" slices) (151 g) | 3.3 | 2.2 | 41 | |
| 91 | Nuts, chestnuts (european, dried, unpeeled) | Nuts and seeds | 1 oz (28 g) | 3.3 | 11.7 | 106 | |
| 92 | Seeds, sunflower seed kernels (toasted, without salt) | Nuts and seeds | 1 oz (28 g) | 3.3 | 11.5 | 175 | |
| 93 | Rutabagas, raw | Vegetables | 1 cup, cubes (140 g) | 3.2 | 2.3 | 52 | |
| 94 | Okra, raw | Vegetables | 1 cup (100 g) | 3.2 | 3.2 | 33 | |
| 95 | Plantains, yellow (raw) | Fruits | 1 cup, sliced (148 g) | 3.1 | 2.1 | 181 | |
| 96 | Turnips, cooked (boiled, drained, without salt) | Vegetables | 1 cup, cubes (156 g) | 3.1 | 2 | 34 | |
| 97 | Nuts, hazelnuts or filberts (blanched) | Nuts and seeds | 1 oz (28 g) | 3.1 | 11 | 178 | |
| 98 | Nuts, almond butter (plain, without salt added) | Nuts and seeds | 2 tbsp (32 g) | 3.1 | 9.7 | 196 | |
| 99 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup (94 g) | 3.1 | 3.3 | 41 | |
| 100 | Dandelion greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (105 g) | 3 | 2.9 | 35 |
Fiber by food group
The best fiber sources within each group. Each heading opens the full group list.
Fruits high in fiber (50)
- Avocados, raw (Florida) · 17 g per 1 fruit without skin and seeds
- Pomegranates, raw · 11.3 g per 1 pomegranate (4" dia)
- Raspberries, raw · 8 g per 1 cup
- Blackberries, raw · 7.6 g per 1 cup
- Sugar-apples, (sweetsop) (raw) · 6.8 g per 1 fruit (2-7/8" dia)
- Blueberries, wild (frozen) · 6.2 g per 1 cup, frozen
Vegetables high in fiber (50)
- Edamame, frozen (prepared) · 9.7 g per 1 cup
- Beans, fava (in pod, raw) · 9.4 g per 1 cup
- Lima beans, immature seeds (cooked, boiled, drained, without salt) · 9.2 g per 1 cup
- Peas, green (cooked, boiled, drained, without salt) · 8.8 g per 1 cup
- Sweet potato, cooked (boiled, without skin) · 8.2 g per 1 cup, mashed
- Pigeonpeas, immature seeds (raw) · 7.9 g per 1 cup
Legumes high in fiber (38)
- Beans, navy (mature seeds, cooked, boiled, without salt) · 19.1 g per 1 cup
- Beans, small white (mature seeds, cooked, boiled, without salt) · 18.6 g per 1 cup
- Beans, yellow (mature seeds, cooked, boiled, without salt) · 18.4 g per 1 cup
- Beans, adzuki (mature seeds, cooked, boiled, without salt) · 16.8 g per 1 cup
- Beans, french (mature seeds, cooked, boiled, without salt) · 16.6 g per 1 cup
- Beans, black (mature seeds, canned, low sodium) · 16.6 g per 1 cup
Nuts and seeds high in fiber (12)
- Seeds, chia seeds (dried) · 9.8 g per 1 oz
- Seeds, flaxseed · 6.6 g per 1 oz
- Seeds, pumpkin and squash seeds (whole, roasted, without salt) · 5.2 g per 1 oz (85 seeds)
- Seeds, sesame seed kernels (toasted, without salt added (decorticated)) · 4.8 g per 1 oz
- Seeds, sesame seeds (whole, roasted and toasted) · 4 g per 1 oz
- Nuts, almonds (honey roasted, unblanched) · 3.9 g per 1 oz
Grains high in fiber (15)
- Bulgur, cooked · 8.2 g per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 8.2 g per 1 cup
- Spelt, cooked · 7.6 g per 1 cup
- Wheat, KAMUT khorasan (cooked) · 7.4 g per 1 cup
- Teff, cooked · 7.1 g per 1 cup
- Pasta, gluten-free (corn, cooked) · 6.7 g per 1 cup
Fiber in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for fiber is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in fiber?
Among whole foods in the USDA database, Beans, navy (mature seeds, cooked, boiled, without salt) has the most fiber per serving: 19.1 g per 1 cup (68% of the Daily Value). Per 100 g it contains 10.5 g.
Which fruit has the most fiber?
Avocados, raw (Florida), with 17 g per 1 fruit without skin and seeds (61% of the Daily Value). See the full list of fruits high in fiber below.
Which vegetable has the most fiber?
Edamame, frozen (prepared), with 9.7 g per 1 cup (34% of the Daily Value). See the full list of vegetables high in fiber below.
How much fiber do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 28 g of fiber for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in fiber?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 44 of the 100 foods on this list reach 20% DV per serving.
Related rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.