Foods High in Dietary Fiber

Overview

These 50 foods have the highest Dietary Fiber content per 100g serving. The top-ranked food, Corn bran, crude, provides 79.0 g (282% of the Daily Value).

The FDA recommends 28 g of Dietary Fiber daily. Foods on this list average 36.6 g per 100g (131% DV).

#1 Food

79.0

g per 100g

Daily Value

Foods Listed

ranked by Dietary Fiber

Full Rankings

#	Food	Dietary Fiber	% DV	Calories	Info
1	Corn bran, crude	79.0 g	282%	224	79.0 g 282% DV 224 cal
2	Gums, seed gums (includes locust bean, guar)	77.3 g	276%	332	77.3 g 276% DV 332 cal
3	Fungi, Cloud ears, dried	70.1 g	250%	284	70.1 g 250% DV 284 cal
4	Spices, curry powder	53.2 g	190%	325	53.2 g 190% DV 325 cal
5	Spices, cinnamon, ground	53.1 g	190%	247	53.1 g 190% DV 247 cal
6	Spices, savory, ground	45.7 g	163%	272	45.7 g 163% DV 272 cal
7	Baobab powder	44.5 g	159%	250	44.5 g 159% DV 250 cal
8	Pinon Nuts, roasted (Navajo)	43.4 g	155%	541	43.4 g 155% DV 541 cal
9	Wheat bran, crude	42.8 g	153%	216	42.8 g 153% DV 216 cal
10	Spices, rosemary, dried	42.6 g	152%	331	42.6 g 152% DV 331 cal
11	Spices, oregano, dried	42.5 g	152%	265	42.5 g 152% DV 265 cal
12	Spices, coriander seed	41.9 g	150%	298	41.9 g 150% DV 298 cal
13	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	41.3 g	148%	200	41.3 g 148% DV 200 cal
14	Spices, marjoram, dried	40.3 g	144%	271	40.3 g 144% DV 271 cal
15	Spices, sage, ground	40.3 g	144%	315	40.3 g 144% DV 315 cal
16	Spices, fennel seed	39.8 g	142%	345	39.8 g 142% DV 345 cal
17	Carob flour	39.8 g	142%	222	39.8 g 142% DV 222 cal
18	Spices, caraway seed	38.0 g	136%	333	38.0 g 136% DV 333 cal
19	Spices, basil, dried	37.7 g	135%	233	37.7 g 135% DV 233 cal
20	Cocoa, dry powder, unsweetened	37.0 g	132%	228	37.0 g 132% DV 228 cal
21	Spices, thyme, dried	37.0 g	132%	276	37.0 g 132% DV 276 cal
22	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	36.7 g	131%	259	36.7 g 131% DV 259 cal
23	Sorghum bran, white, unenriched, dry, raw	35.0 g	125%	0	35.0 g 125% DV 0 cal
24	Spices, paprika	34.9 g	125%	282	34.9 g 125% DV 282 cal
25	Spices, chili powder	34.8 g	124%	282	34.8 g 124% DV 282 cal
26	Seeds, chia seeds, dried	34.4 g	123%	486	34.4 g 123% DV 486 cal
27	Flour, coconut	34.2 g	122%	0	34.2 g 122% DV 0 cal
28	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	33.9 g	121%	479	33.9 g 121% DV 479 cal
29	Spices, cloves, ground	33.9 g	121%	274	33.9 g 121% DV 274 cal
30	Parsley, freeze-dried	32.7 g	117%	271	32.7 g 117% DV 271 cal
31	Cocoa, dry powder, unsweetened, processed with alkali	29.8 g	106%	220	29.8 g 106% DV 220 cal
32	Spearmint, dried	29.8 g	106%	285	29.8 g 106% DV 285 cal
33	Peppers, hot chile, sun-dried	28.7 g	103%	324	28.7 g 103% DV 324 cal
34	Spices, cardamom	28.0 g	100%	311	28.0 g 100% DV 311 cal
35	Seeds, flaxseed	27.3 g	98%	534	27.3 g 98% DV 534 cal
36	Spices, pepper, red or cayenne	27.2 g	97%	318	27.2 g 97% DV 318 cal
37	Leavening agents, yeast, baker's, active dry	26.9 g	96%	325	26.9 g 96% DV 325 cal
38	Peppers, pasilla, dried	26.8 g	96%	345	26.8 g 96% DV 345 cal
39	Spices, parsley, dried	26.7 g	95%	292	26.7 g 95% DV 292 cal
40	Spices, bay leaf	26.3 g	94%	313	26.3 g 94% DV 313 cal
41	Chives, freeze-dried	26.2 g	94%	311	26.2 g 94% DV 311 cal
42	Spices, pepper, white	26.2 g	94%	296	26.2 g 94% DV 296 cal
43	Winged beans, mature seeds, raw	25.9 g	93%	409	25.9 g 93% DV 409 cal
44	Hyacinth beans, mature seeds, raw	25.6 g	91%	344	25.6 g 91% DV 344 cal
45	Spices, pepper, black	25.3 g	90%	251	25.3 g 90% DV 251 cal
46	Beans, french, mature seeds, raw	25.2 g	90%	343	25.2 g 90% DV 343 cal
47	Beans, yellow, mature seeds, raw	25.1 g	90%	345	25.1 g 90% DV 345 cal
48	Broadbeans (fava beans), mature seeds, raw	25.0 g	89%	341	25.0 g 89% DV 341 cal
49	Beans, kidney, california red, mature seeds, raw	24.9 g	89%	330	24.9 g 89% DV 330 cal
50	Beans, small white, mature seeds, raw	24.9 g	89%	336	24.9 g 89% DV 336 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Dietary Fiber?

Corn bran, crude has the highest Dietary Fiber content at 79.0 g per 100g, which is 282% of the Daily Value.

How much Dietary Fiber do I need daily?

The FDA Daily Value for Dietary Fiber is 28 g. The top foods on this list provide 131% of that in just 100g.

What are good sources of Dietary Fiber?

The best sources include Corn bran, crude, Gums, seed gums (includes locust bean, guar), and Fungi, Cloud ears, dried. All provide significant amounts per 100g serving.