High-Fiber Foods
Foods ranked by fiber per 100g, for digestion, blood-sugar control and lasting fullness. Most adults fall short of the recommended 30g per day.
- 1
Chia Seeds
Nuts & Seeds · 486 kcal · 16.5g Protein
34.4gFiber · per 100g - 2
Flaxseed (ground)
Nuts & Seeds · 534 kcal · 18.3g Protein
27.3gFiber · per 100g - 3
Popcorn (Air-Popped)
Grains · 387 kcal · 12.9g Protein
14.5gFiber · per 100g - 4
Almonds
Nuts & Seeds · 579 kcal · 21.2g Protein
12.5gFiber · per 100g - 5
Sesame Seeds
Nuts & Seeds · 573 kcal · 17.7g Protein
11.8gFiber · per 100g - 6
Oatmeal (Rolled Oats)
Grains · 389 kcal · 16.9g Protein
10.6gFiber · per 100g - 7
Pistachios
Nuts & Seeds · 560 kcal · 20.2g Protein
10.6gFiber · per 100g - 8
Hazelnuts
Nuts & Seeds · 628 kcal · 15g Protein
9.7gFiber · per 100g - 9
Pecans
Nuts & Seeds · 691 kcal · 9.2g Protein
9.6gFiber · per 100g - 10
Pinto Beans (Cooked)
Legumes · 143 kcal · 9g Protein
9gFiber · per 100g - 11
Black Beans (cooked)
Legumes · 132 kcal · 8.9g Protein
8.7gFiber · per 100g - 12
Sunflower Seeds
Nuts & Seeds · 584 kcal · 20.8g Protein
8.6gFiber · per 100g - 13
Lentils (Cooked)
Legumes · 116 kcal · 9g Protein
7.9gFiber · per 100g - 14
Chickpeas (cooked)
Legumes · 164 kcal · 8.9g Protein
7.6gFiber · per 100g - 15
Granola
Grains · 471 kcal · 10.1g Protein
7gFiber · per 100g - 16
Avocado
Fruits · 160 kcal · 2g Protein
6.7gFiber · per 100g - 17
Dates (Medjool)
Fruits · 277 kcal · 1.8g Protein
6.7gFiber · per 100g - 18
Walnuts
Nuts & Seeds · 654 kcal · 15.2g Protein
6.7gFiber · per 100g - 19
Raspberries
Fruits · 52 kcal · 1.2g Protein
6.5gFiber · per 100g - 20
Kidney Beans (Cooked)
Legumes · 127 kcal · 8.7g Protein
6.4gFiber · per 100g
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