Nutrient list · USDA values per 100 g
Foods High in Fiber
Quick answer
Chia Seeds comes first with 34.4 g per 100 g. 35 foods in the CalorTracker database qualify, ranked highest first.
To appear here, a food needs dietary fiber of at least 5.6 g per 100 g, a fifth of the FDA Daily Value for fiber and the FDA's cutoff for a high claim on a label. 35 foods reach it, and Chia Seeds comes first at 34.4 g per 100 g.
Weight matters on this list. Seeds and nuts give the most fiber per gram and are eaten by the handful, while fresh fruit and vegetables sit lower in the table and are eaten by the cupful. Open a food to scale the figure to the amount you actually weigh.
| Food | Dietary fiber per 100 g | Calories per 100 g |
|---|---|---|
| 1.Chia Seeds | 34.4 g | 486 kcal |
| 2.Flaxseed | 27.3 g | 534 kcal |
| 3.Almonds | 12.5 g | 579 kcal |
| 4.Sun-Dried Tomatoes | 12.3 g | 258 kcal |
| 5.Pistachios | 10.6 g | 560 kcal |
| 6.Navy Beans | 10.5 g | 140 kcal |
| 7.Almond Butter | 10.3 g | 614 kcal |
| 8.Pecans | 9.6 g | 691 kcal |
| 9.Pinto Beans (Cooked) | 9 g | 143 kcal |
| 10.Granola | 8.9 g | 489 kcal |
| 11.Black Beans | 8.7 g | 132 kcal |
| 12.Macadamia Nuts | 8.6 g | 718 kcal |
| 13.Peanuts (Dry-Roasted) | 8.4 g | 587 kcal |
| 14.Split Peas (Cooked) | 8.3 g | 118 kcal |
| 15.Dark Chocolate (60-69% Cacao) | 8 g | 579 kcal |
| 16.Lentils | 7.9 g | 116 kcal |
| 17.Chickpeas | 7.6 g | 164 kcal |
| 18.Brazil Nuts | 7.5 g | 659 kcal |
| 19.Lima Beans | 7 g | 115 kcal |
| 20.Quinoa (Uncooked) | 7 g | 368 kcal |
| 21.Avocado | 6.7 g | 160 kcal |
| 22.Dates (Medjool) | 6.7 g | 277 kcal |
| 23.Walnuts | 6.7 g | 654 kcal |
| 24.Black-Eyed Peas | 6.5 g | 116 kcal |
| 25.Guacamole | 6.5 g | 155 kcal |
| 26.Raspberry | 6.5 g | 52 kcal |
| 27.Kidney Beans (Cooked) | 6.4 g | 127 kcal |
| 28.Mixed Nuts | 6.4 g | 607 kcal |
| 29.Canned Chickpeas | 6.3 g | 138 kcal |
| 30.White Beans | 6.3 g | 139 kcal |
| 31.Pumpkin Seeds | 6 g | 559 kcal |
| 32.Whole Wheat Bread | 6 g | 252 kcal |
| 33.Rye Bread | 5.8 g | 259 kcal |
| 34.Artichoke | 5.7 g | 53 kcal |
| 35.Green Peas (Raw) | 5.7 g | 81 kcal |
How this list is calculated
Foods are ranked by dietary fiber per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.
This list draws on every food in the CalorTracker food database (461 foods). A food qualifies with dietary fiber of at least 5.6 g per 100 g. A food USDA has no measurement for is left out, never counted as zero. The cutoff is 20% of the FDA Daily Value for dietary fiber, the share the FDA uses for a "high in" claim on a label; here it is applied to 100 g, not to a label serving. To keep out foods that are only high because they are concentrated, a typical serving, the household measure on the food's page, must also supply at least 1.4 g of dietary fiber. A food without a listed portion is left out.
35 foods qualify, and the table shows all of them.
Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.
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Source: USDA FoodData Central, retrieved . How we calculate.