Nutrient list · USDA values per 100 g
High Fiber Low Calorie Foods
Quick answer
Raspberry comes first with 6.5 g per 100 g. 32 foods in the CalorTracker database qualify, ranked highest first.
Many high-fiber foods are also high in calories, so this list sets both conditions at once: dietary fiber of at least 3 g per 100 g and calories of at most 100 kcal per 100 g. 32 foods meet both and are ranked by fiber, with Raspberry first at 6.5 g per 100 g.
Calories are per 100 g and shown beside each row. Foods with a lot of water, such as fruit, vegetables and cooked legumes, tend to fit under the calorie line, because water adds weight but no calories.
| Food | Dietary fiber per 100 g | Calories per 100 g |
|---|---|---|
| 1.Raspberry | 6.5 g | 52 kcal |
| 2.Artichoke | 5.7 g | 53 kcal |
| 3.Green Peas (Raw) | 5.7 g | 81 kcal |
| 4.Green Peas (Cooked) | 5.5 g | 84 kcal |
| 5.Guava | 5.4 g | 68 kcal |
| 6.Blackberry | 5.3 g | 43 kcal |
| 7.Jicama | 4.9 g | 38 kcal |
| 8.Parsnips | 4.9 g | 75 kcal |
| 9.Bulgur | 4.5 g | 83 kcal |
| 10.Frozen Peas | 4.5 g | 77 kcal |
| 11.Acorn Squash | 4.4 g | 56 kcal |
| 12.Kale | 4.1 g | 35 kcal |
| 13.Tomato Paste | 4.1 g | 82 kcal |
| 14.Collard Greens | 4 g | 33 kcal |
| 15.Kale (Cooked) | 4 g | 36 kcal |
| 16.Pomegranate | 4 g | 83 kcal |
| 17.Yellow Mustard | 4 g | 60 kcal |
| 18.Brussels Sprouts | 3.8 g | 43 kcal |
| 19.Refried Beans | 3.7 g | 90 kcal |
| 20.Cranberries | 3.6 g | 46 kcal |
| 21.Baked Sweet Potato | 3.3 g | 90 kcal |
| 22.Broccoli (Cooked) | 3.3 g | 35 kcal |
| 23.Parsley | 3.3 g | 36 kcal |
| 24.Butternut Squash (Baked) | 3.2 g | 40 kcal |
| 25.Green Beans (Cooked) | 3.2 g | 35 kcal |
| 26.Okra | 3.2 g | 33 kcal |
| 27.Fennel | 3.1 g | 31 kcal |
| 28.Pear | 3.1 g | 57 kcal |
| 29.Carrots (Cooked) | 3 g | 35 kcal |
| 30.Eggplant | 3 g | 25 kcal |
| 31.Kiwi | 3 g | 61 kcal |
| 32.Sweet Potato | 3 g | 86 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 3 g per 100 g and calories of at most 100 kcal per 100 g. A food USDA has no measurement for is left out, never counted as zero.
32 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.