This high-fiber foods chart compares 40 foods: half a cup of cooked lentils provides 7.1 g of fiber, while a cup of raw raspberries provides 9.8 g. The tables show fiber by portion and per 100 g, alongside calories and carbohydrates. Source: USDA.
Those figures use the specific food preparations and weights in USDA's FNDDS 2021–2023 dataset. They are estimates, not measurements of your meal. Lower-fiber foods are included for comparison; this is not a list in which every item qualifies as “high fiber” on a food label.
This chart is general nutrition information, not a personal diet plan. Follow any diet or fluid limits set by your care team.
Jump to the tables: Beans and lentils · Fruit · Vegetables · Grains · Nuts and seeds.
How do you read a high-fiber foods chart?
Start with the portion you might actually eat. Then use the fiber per 100 g column if you want to compare equal weights. The calorie and carbohydrate columns refer to the listed portion, not to 100 g.
A cup is a volume, not a fixed food weight. In these USDA records, a cup of cooked lentils weighs 180 g and a cup of cooked oatmeal weighs 240 g. If you weigh your food, use this calculation:
Fiber in your portion = fiber per 100 g × your portion's weight in grams ÷ 100.
For example, the lentil entry has 7.9 g of fiber per 100 g. A 90 g portion contains 7.11 g, shown as 7.1 g after rounding. These are calculations from the USDA food and portion data.
The portions below are comparison amounts, not recommendations. NIDDK explains that a portion is what you choose to eat; even a serving size on a food label is not a prescribed amount.
On a phone, swipe sideways inside each table to see all columns. You can also use your browser's Print option to save or print the page.
Which beans and lentils have the most fiber?
Among these half-cup portions, pinto beans have the most fiber at 8.0 g, followed by black beans at 7.7 g. The dried-bean and lentil entries have no added fat; the edamame entry uses a USDA recipe that includes added fat. Values are calculated from USDA's survey food dataset.
| Food and preparation | Portion (edible weight) | Fiber / portion (g) | Fiber / 100 g (g) | Carbs / portion (g) | Calories / portion (kcal) |
|---|---|---|---|---|---|
| Lentils, cooked from dried, no added fat | 1/2 cup (90 g) | 7.1 | 7.9 | 18.0 | 104 |
| Black beans, cooked from dried, no added fat | 1/2 cup (90 g) | 7.7 | 8.6 | 21.2 | 118 |
| Pinto beans, cooked from dried, no added fat | 1/2 cup (90 g) | 8.0 | 8.9 | 23.5 | 128 |
| Kidney beans, cooked from dried, no added fat | 1/2 cup (90 g) | 6.7 | 7.4 | 20.4 | 113 |
| Chickpeas, cooked from dried, no added fat | 1/2 cup (90 g) | 6.8 | 7.6 | 24.6 | 147 |
| Split peas, cooked from dried, no added fat | 1/2 cup (90 g) | 7.4 | 8.2 | 18.9 | 105 |
| Edamame, cooked, USDA recipe with added fat | 1/2 cup (80 g) | 4.0 | 5.0 | 6.9 | 112 |
| White beans, cooked from dried, no added fat | 1/2 cup (90 g) | 5.7 | 6.3 | 22.4 | 124 |
Which fruits are highest in fiber?
Raspberries lead the fruit portions here at 9.8 g per 150 g cup. That does not mean any cup of raspberries weighs exactly 150 g. Compare the gram weight if another chart gives a different number. All fruit entries below are raw, using the USDA dataset's food and portion definitions.
| Food and preparation | Portion (edible weight) | Fiber / portion (g) | Fiber / 100 g (g) | Carbs / portion (g) | Calories / portion (kcal) |
|---|---|---|---|---|---|
| Raspberries, raw | 1 cup (150 g) | 9.8 | 6.5 | 19.4 | 86 |
| Blackberries, raw | 1 cup (150 g) | 8.0 | 5.3 | 14.4 | 65 |
| Pear, raw | 1 fruit (180 g) | 5.6 | 3.1 | 27.4 | 106 |
| Apple, raw | 1 medium (200 g) | 4.2 | 2.1 | 29.6 | 122 |
| Orange, raw | 1 fruit (154 g) | 3.4 | 2.2 | 18.2 | 77 |
| Avocado, raw | 1/2 fruit (75 g) | 5.0 | 6.7 | 6.4 | 120 |
| Banana, raw | 1 banana (126 g) | 2.1 | 1.7 | 28.6 | 122 |
| Strawberries, raw | 1 cup (150 g) | 2.7 | 1.8 | 11.9 | 54 |
How much fiber is in cooked vegetables?
The baked potato entry uses USDA's 285 g “medium” potato, with the skin eaten. Its size helps explain the 6.3 g of fiber per potato; per 100 g, it has 2.2 g. Check both columns before comparing it with a smaller portion of another vegetable. Source: USDA FNDDS.
| Food and preparation | Portion (edible weight) | Fiber / portion (g) | Fiber / 100 g (g) | Carbs / portion (g) | Calories / portion (kcal) |
|---|---|---|---|---|---|
| Broccoli, fresh, cooked, no added fat | 1 cup (155 g) | 3.9 | 2.5 | 10.1 | 64 |
| Brussels sprouts, fresh, cooked, no added fat | 1 cup (155 g) | 6.0 | 3.9 | 14.4 | 70 |
| Green peas, fresh, cooked, no added fat | 1/2 cup (80 g) | 4.7 | 5.9 | 12.0 | 67 |
| Sweet potato, baked, no added fat | 1 medium (150 g) | 4.7 | 3.1 | 27.0 | 123 |
| Potato, baked, skin eaten | 1 medium (285 g) | 6.3 | 2.2 | 59.9 | 265 |
| Carrots, fresh, cooked, no added fat | 1/2 cup (77.5 g) | 2.5 | 3.2 | 8.3 | 39 |
| Spinach, fresh, cooked, no added fat | 1/2 cup (90 g) | 1.7 | 1.9 | 2.8 | 30 |
| Winter squash, cooked, no added fat | 1/2 cup (112.5 g) | 3.2 | 2.8 | 9.9 | 42 |
Which grains have the most fiber per portion?
A cup of cooked oatmeal has 4.1 g of fiber in this chart. Half a cup of cooked bulgur has 3.2 g. These weights are for cooked food, not dry grain from the package. The barley entry includes added fat; the popcorn is air-popped without butter. Source: USDA FNDDS.
| Food and preparation | Portion (edible weight) | Fiber / portion (g) | Fiber / 100 g (g) | Carbs / portion (g) | Calories / portion (kcal) |
|---|---|---|---|---|---|
| Oatmeal, regular or quick, cooked in water, no added fat | 1 cup cooked (240 g) | 4.1 | 1.7 | 27.4 | 154 |
| Quinoa, cooked, no added fat | 1/2 cup cooked (85 g) | 2.4 | 2.8 | 18.0 | 102 |
| Pearled barley, cooked, USDA recipe with added fat | 1/2 cup cooked (85 g) | 3.1 | 3.7 | 23.1 | 118 |
| Bulgur, cooked, no added fat | 1/2 cup cooked (70 g) | 3.2 | 4.5 | 13.0 | 58 |
| Brown rice, cooked, no added fat | 1/2 cup cooked (97.5 g) | 1.0 | 1.0 | 25.2 | 120 |
| Whole-wheat bread | 1 regular slice (36 g) | 2.2 | 6.0 | 15.5 | 91 |
| Oat bran cereal, cooked | 1/2 cup cooked (120 g) | 3.5 | 2.9 | 14.8 | 55 |
| Popcorn, air-popped, no butter added | 3 cups popped (24 g) | 3.5 | 14.4 | 18.6 | 92 |
How much fiber do nuts and seeds provide?
For this table, every portion is a weighed 28 g amount, chosen to make comparison easier. It is not a recommendation to eat that quantity of each seed or nut. Chia has the most fiber per equal weight among these 40 foods, with 34.4 g per 100 g. Source: USDA FNDDS.
| Food and preparation | Portion (edible weight) | Fiber / portion (g) | Fiber / 100 g (g) | Carbs / portion (g) | Calories / portion (kcal) |
|---|---|---|---|---|---|
| Almonds, unroasted | 28 g weighed | 3.0 | 10.8 | 5.6 | 175 |
| Pistachios, roasted with oil, unsalted, shelled | 28 g weighed | 2.8 | 10.0 | 7.7 | 163 |
| Peanuts, dry-roasted, unsalted, shelled | 28 g weighed | 2.4 | 8.4 | 6.0 | 164 |
| Walnuts, raw | 28 g weighed | 1.5 | 5.2 | 3.1 | 204 |
| Chia seeds, dried | 28 g weighed | 9.6 | 34.4 | 11.8 | 136 |
| Flaxseed, ground | 28 g weighed | 6.5 | 23.1 | 9.6 | 153 |
| Pumpkin seeds, roasted, unsalted, shelled | 28 g weighed | 1.8 | 6.5 | 4.1 | 161 |
| Sunflower seeds, dry-roasted, unsalted, shelled | 28 g weighed | 3.1 | 11.1 | 6.7 | 163 |
Use the preparation directions on your seed product. The 100 g column is a reference value, not a suggested portion.
How can you add fiber to meals you already eat?
Use the chart to compare one part of a meal rather than replacing your whole menu. Here are three examples calculated from the USDA entries above:
- Half a cup of raw raspberries, 75 g, contributes about 4.9 g of fiber. If you add it to oatmeal at breakfast, count the oatmeal separately.
- A quarter-cup of cooked lentils, 45 g, contributes about 3.6 g. That is half the portion in the bean table.
- Replacing the listed half-cup of brown rice with the listed half-cup of bulgur changes fiber from 1.0 g to 3.2 g, about 2.2 g more. The cooked weights differ.
These are food comparisons, not a complete meal plan. They do not account for sauces, toppings, or other ingredients.
If you are increasing fiber, NIDDK advises adding it gradually so your body can adjust. It also recommends enough liquids, with the amount suited to your health and circumstances. There is no fixed water target in this chart. Our daily water guide explains the distinction between drinks and total water intake.
If your care team has prescribed a low-fiber diet or fluid restriction, follow that plan before making changes. For example, high-output stoma care can require different fiber and fluid advice.
How much fiber do adults need each day?
The FDA's dietary fiber Daily Value is 28 g, based on a 2,000-calorie diet. It is a food-label reference, not a personalized target. FDA dietary fiber fact sheet.
NIDDK lists 22–34 g a day for adults, depending on age and sex, and recommends working with a health professional on the right amount for you. NIDDK nutrition guidance.
If you are comparing packaged foods, look at both fiber grams and serving size. The FDA considers 20% Daily Value or more per serving high for label comparison. That does not make every food in this chart a high-fiber food at its listed portion. FDA label guidance.
High-fiber foods chart: common questions
Which food has the most fiber in this chart?
Chia seeds have the most fiber per 100 g among the 40 selected foods: 34.4 g. That is 9.6 g in the chart's weighed 28 g portion. Raspberries have slightly more fiber at their larger listed portion, 9.8 g per 150 g cup. The ranking depends on the comparison you choose. These figures are calculated from USDA FNDDS.
Are these soluble fiber or insoluble fiber numbers?
They are total dietary fiber numbers. This chart does not show a soluble/insoluble split. Those are different types of fiber, described in the FDA's dietary fiber guide; their individual amounts cannot be read from the total alone.
Does the chart show net carbs?
No. The carbohydrate column uses USDA's “carbohydrate, by difference” value. Fiber is shown separately as another source field; we have not subtracted it to create a net-carb value. The underlying fields are available in the USDA downloadable data.
Why are these fiber numbers different from another chart?
Check the food description, preparation, portion weight, and dataset first. This chart uses one specified FNDDS release. A different cooked recipe or gram weight will not be the same comparison. USDA documents the differences among its food data types in its FoodData Central documentation.
Can I use this chart for packaged foods?
Use your package's Nutrition Facts label for that product and check how much you eat. A labeled serving and your portion may differ, as NIDDK's portion guide explains. The generic USDA entries here do not replace a specific brand's label.
Where do the chart's numbers come from?
Pillo calculated these values from USDA FNDDS 2021–2023, released October 31, 2024 and accessed September 11, 2026. FNDDS provides nutrient and portion-weight data for foods reported in a US dietary survey; it is not a new lab analysis commissioned for this article. USDA data documentation and download files.
For each row, we multiplied the source value per 100 g by the stated edible gram weight, then divided by 100. Fiber and carbohydrates are rounded to one decimal place; calories are rounded to the nearest whole kcal. Portion weights are kept as listed or calculated from a stated cup fraction. Nuts and seeds use our weighed 28 g comparison amount.
If meal changes also affect your medication schedule, check your prescription instructions or ask your pharmacist. Our guides explain taking medication with food and what “empty stomach” means. Pillo for Android offers medication reminders; it does not determine your fiber needs.
This article is for informational purposes only and does not constitute medical advice. Always consult your doctor or pharmacist before making any changes to your medication routine.
