High-fiber foods: printable checklist
A tick-box sheet of the highest-fiber foods in the database. Good for classrooms, clinics' waiting-room boards and grocery lists.
Every number on the sheet is computed from the same data as the rest of the site, and the sheet ends with its source and the address of this page, so a printed copy can be traced back. Free to print, share and pin; please keep the footer.
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High-fiber foods
Grams of fiber per 100 g and per typical portion
| Tick | Food | Fiber per 100 g | Fiber in a typical portion |
|---|---|---|---|
| Cinnamon | 53.1 g | 1 tsp: 1.4 g | |
| Chia Seeds | 34.4 g | 1 oz: 9.8 g | |
| Flaxseed | 27.3 g | 1 tbsp: 2.8 g | |
| Popcorn (Air-Popped) | 14.5 g | 1 cup: 1.2 g | |
| Almonds | 12.5 g | 1 oz: 3.5 g | |
| Sun-Dried Tomatoes | 12.3 g | 1 cup: 6.6 g | |
| Sesame Seeds | 11.8 g | 1 tbsp: 1.1 g | |
| Red Lentils (Dry) | 10.8 g | n/a | |
| Lentils (Dry) | 10.7 g | n/a | |
| Whole Wheat Flour | 10.7 g | n/a | |
| Oatmeal (Dry) | 10.6 g | n/a | |
| Pistachios | 10.6 g | 1 oz: 3 g | |
| Navy Beans | 10.5 g | 1 cup: 19.1 g | |
| Almond Butter | 10.3 g | 1 tbsp: 1.6 g | |
| Hazelnuts | 9.7 g | n/a | |
| Pecans | 9.6 g | 1 oz: 2.7 g | |
| Tahini | 9.3 g | 1 tbsp: 1.4 g | |
| Whole Wheat Pasta (Dry) | 9.2 g | n/a | |
| Coconut Meat (Raw) | 9 g | n/a | |
| Pinto Beans (Cooked) | 9 g | 1 cup: 15.4 g | |
| Granola | 8.9 g | 1 oz: 2.5 g | |
| Black Beans | 8.7 g | 1 cup: 15 g | |
| Macadamia Nuts | 8.6 g | 1 oz: 2.4 g | |
| Sunflower Seeds | 8.6 g | n/a | |
| Peanuts (Dry-Roasted) | 8.4 g | 1 oz: 2.4 g | |
| Split Peas (Cooked) | 8.3 g | 1 cup: 16.3 g | |
| Dark Chocolate (60-69% Cacao) | 8 g | 1 oz: 2.3 g | |
| Lentils | 7.9 g | 1 cup: 15.6 g | |
| Chickpeas | 7.6 g | 1 cup: 12.5 g | |
| Brazil Nuts | 7.5 g | 1 oz: 2.1 g |
Fiber is USDA's total dietary fiber. The portion is the household measure USDA lists for the food, so a dried or concentrated food can top the per-100 g column and add little to a real serving.
USDA FoodData Central records: Cinnamon 171320, Chia Seeds 170554, Flaxseed 169414, Popcorn (Air-Popped) 167959, Almonds 170567, Sun-Dried Tomatoes 168567, Sesame Seeds 170150, Red Lentils (Dry) 174284, Lentils (Dry) 172420, Whole Wheat Flour 168893, Oatmeal (Dry) 169705, Pistachios 170184, Navy Beans 173746, Almond Butter 168588, Hazelnuts 170581, Pecans 170182, Tahini 170189, Whole Wheat Pasta (Dry) 169738, Coconut Meat (Raw) 170169, Pinto Beans (Cooked) 175200, Granola 171646, Black Beans 173735, Macadamia Nuts 170178, Sunflower Seeds 170562, Peanuts (Dry-Roasted) 173806, Split Peas (Cooked) 172429, Dark Chocolate (60-69% Cacao) 170272, Lentils 172421, Chickpeas 173757, Brazil Nuts 170569.
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Start free on the webThis is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, retrieved . How we calculate.