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Dietary Fiber in Foods

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Food NameFiber
All-Bran Extra-Fiber Cereal50.0
Dried Black Mushrooms, Shiitake47.1
Fiber One Cereal46.7
Red Beans, Small44.4
Wheat Bran, Crude43.0
Corn Bran, Crude40.0
Carob Flour40.0
Black Turtle Soup Beans39.5
Pink Beans39.5
Caraway Seed38.0
Bran Buds Cereal37.0
Light Red Kidney Beans36.8
Great Northern Beans36.1
Dahi Kombu35.3
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Usage Note

This food database has fiber data for almost 12,500 foods, including restaurant and fast-food items.
  • Fiber values are in grams and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by column's content. Click again to reverse sort order.

High Fiber Diet

A high-fiber diet has many benefits, including normalizing bowel movements, helping maintain bowel integrity and health, lowering blood cholesterol levels, and helping control blood sugar levels. A high-fiber diet can also aid in weight loss.

How much fiber do you need to achieve these results? The chart below shows the recommendations for adults from the Institute of Medicine, which provides science-based advice on matters of medicine and health.


Daily Fiber Intake Recommendation
Below Age 50Age 50+
Men38 grams30 grams
Women25 grams21 grams

Foods Richest in Fiber


Fiber Rich Foods Fiber (g)

All-Bran Extra-Fiber Cereal 50

Dried Black Mushrooms, Shiitake 47

Fiber One Cereal 47

Red Beans, Small 44

Wheat Bran, Crude 43

Corn Bran, Crude 40

Carob Flour 40

Pink Beans 39

Black Turtle Soup Beans 39

Caraway Seed 38

Bran Buds Cereal 37

Light Red Kidney Beans 37

Great Northern Beans 36

Dahi Kombu 35

Lima Beans, Large 34

Chili Powder 34

Cloves, Ground 34

Sushi Nori 33

Yaki Nori 33

Cocoa Powder, Unsweetened 33

Curry Powder 33

All-Bran Cereal 32

100% Bran Cereal 32

Snack Crackers, Unsalted, Estee 32

Bean with Bacon Soup, Dehydrated 31

Lentils, Raw 31

Ito Wakame Seaweed 30

Cocoa Powder, Unsweetened, Processed with Alkali 30

Fiber Plus Crispbread, Wasa 30


Fiber Rich Foods Fiber (g)

Poppy Seed 29

Yogurt Peanuts 29

Baby Ruth Fun Size Bars 29

Lentils 28

Baker's Yeast, Active Dry 28

Black-Eyed Peas 27

Black Pepper 27

Apple Strawberry Granola, Low Fat 27

Bay Leaf, Crumbled 26

Split Peas, Raw 26

Microwave Popcorn, Weight Watchers Smart Snackers 25

Microwave Popcorn, Smart Snackers 25

Cayenne Pepper 25

Kidney Beans, Raw 25

Cannellini, Raw 25

California Red Kidney Beans, Raw 25

Broadbeans, Raw 25

Fava Beans, Raw 25

Caramel Apple Chips, Nature's Favorite 25

Cinnamon Apple Chips, Nature's Favorite 25

Apple Chips Original, Nature's Favorite 25

Golden Delicious Apple Chips, Nature's Favorite 25

Split Peas 24

Navy Beans, Raw 24

Pinto Beans, Raw 24

Garam Masala 23

Dark Rye Flour 23

Chili Seasoning Mix, Good Day 22

Chili Seasoning Mix, Schilling 22

Allspice, Ground 22

Flax Seeds 21


Fiber Rich Foods Fiber (g)

Ry Krisp Seasoned Crackers 21

Rice Bran, Crude 21

Dill Seed 21

Paprika 21

Nutmeg, Ground 21

Turmeric, Ground 21

Sweet Peppers, Freeze-Dried 21

Butter Popcorn Cakes, Orville Redenbacher's 21

White Cheddar Cheese Popcorn Cakes, Orville Redenbacher's 21

Veggies and Cheese Salad, Subway 20

Popcorn Mini Cakes, Butter Flavor, Orville Redenbacher's 20

40% Bran Flakes Cereal, Post 20

Mace, Ground 20

Zoom Wheat Cereal 20

Nutritional Yeast, Primary Grown 20

Cocoa, Unsweetened, Hershey's 20

Ry Krisp Sesame Crackers 20

Golden Rye Crispbread, Wasa 20

Thyme, Ground 19

Corn Bran Cereal 19

Uncle Sam Cereal 18

Cajun Spice Mix 18

Marjoram, Dried 18

Roman Meal Cereal, Dry 18

Basil, Ground 18

Bulgur, Dry 18

Wheat, Parboiled, Dry 18

Sage, Ground 18

Soy Flour, Defatted 18

Natural Bran Flakes Cereal, Post 18

Tandoori Mix 17


Fiber Rich Foods Fiber (g)

Golden Gram Peas, Raw 17

Sim-Sim, Toasted 17

Barley 17

Bengal Gram Peas, Raw 17

Gingelly, Toasted, Salted 17

Sesame Seeds, Toasted, Salted 17

Sesame Seeds, Toasted 17

Gingelly, Toasted 17

Benniseeds, Toasted, Salted 17

Chickpeas, Raw 17

Sim-Sim, Toasted, Salted 17

Benniseeds, Toasted 17

Coconut, Unsweetened, Dried 17

Black Bean Soup, Knorr 17

Smart-Pop Butter Flavor, Orville Redenbacher 17

Complete Bran Flakes Cereal 17

Multi-Grain Crispbread, Wasa 17

Burrito Seasoning Mix, Old El Paso 17

Mung Beans, Raw 16

Green Gram Beans, Raw 16

Pearled Barley, Raw 16

Crispbread Rye Crackers 16

Butter Light Microwave Popcorn, Orville Redenbacher 16

Caramel Popcorn Cakes, Orville Redenbacher's 15

Fruit and Nut Crispbread, Wasa 15

Split Pea Soup, Nile Spice 15

Falafel, Fantastic Foods 15

Oat Bran, Raw 15

Popcorn, Light, Microwave, Act II 15

Popcorn, Air-Popped 15

Almond Paste 15