Foods high in fiber
USDA FoodData Central data, retrieved October 2026
Dietary fibre is the part of plant food that your digestive enzymes do not break down. It occurs only in plant foods, so meat, fish, eggs and dairy never appear in this ranking. The National Academies Dietary Reference Intakes give an adequate intake of 38 g a day for men and 25 g for women. Average adult reference on this site is 31.5 g.
Here are 27 foods from USDA FoodData Central with at least 6 g of fibre per 100 g. The top three are Chia seeds (34.4 g), Flaxseed (27.3 g) and Dry pearl barley (15.6 g). Seeds, legumes and some bran-rich products tend to lead, while many fruits and vegetables hold less per 100 g but come in larger volumes.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Top of the list
At the top: Chia seeds (34.4 g), Flaxseed (27.3 g), Dry pearl barley (15.6 g), Almonds (12.5 g), Sesame seeds (11.8 g) per 100 g. 27 of the 178 foods in our table meet the rule. Check the "State" column: dry grains and legumes are not equal by weight to cooked ones.
| # | ||||||||
|---|---|---|---|---|---|---|---|---|
| 1 | Chia seeds | fresh | 34.4 g | 109% | 4.13 g in 12 g | 486 kcal | 16.5 g | 42.1 g |
| 2 | Flaxseed | fresh | 27.3 g | 87% | 2.73 g in 10 g | 534 kcal | 18.3 g | 28.9 g |
| 3 | Dry pearl barley | raw (dry) | 15.6 g | 50% | 9.36 g in 60 g | 352 kcal | 9.91 g | 77.7 g |
| 4 | Almonds | fresh | 12.5 g | 40% | 3.5 g in 28 g | 579 kcal | 21.2 g | 21.6 g |
| 5 | Sesame seeds | fresh | 11.8 g | 37% | 1.06 g in 9 g | 573 kcal | 17.7 g | 23.5 g |
| 6 | Dark chocolate 70-85% | as eaten | 10.9 g | 35% | 2.18 g in 20 g | 598 kcal | 7.79 g | 45.9 g |
| 7 | Dry lentils | raw (dry) | 10.7 g | 34% | 6.42 g in 60 g | 352 kcal | 24.6 g | 63.4 g |
| 8 | Pistachios | fresh | 10.6 g | 34% | 2.97 g in 28 g | 560 kcal | 20.2 g | 27.2 g |
| 9 | Dry buckwheat groats | raw (dry) | 10.3 g | 33% | 6.18 g in 60 g | 346 kcal | 11.7 g | 75 g |
| 10 | Dry rolled oats | raw (dry) | 10.1 g | 32% | 4.04 g in 40 g | 379 kcal | 13.2 g | 67.7 g |
| 11 | Hazelnuts | fresh | 9.7 g | 31% | 2.72 g in 28 g | 628 kcal | 15 g | 16.7 g |
| 12 | Sunflower seeds | fresh | 8.6 g | 27% | 2.58 g in 30 g | 584 kcal | 20.8 g | 20 g |
| 13 | Dry millet | raw (dry) | 8.5 g | 27% | 5.1 g in 60 g | 378 kcal | 11 g | 72.9 g |
| 14 | Raw peanuts | fresh | 8.5 g | 27% | 2.38 g in 28 g | 567 kcal | 25.8 g | 16.1 g |
| 15 | Dates | as eaten | 8 g | 25% | 3.84 g in 48 g | 282 kcal | 2.45 g | 75 g |
| 16 | Cooked lentils | cooked | 7.9 g | 25% | 14.2 g in 180 g | 116 kcal | 9.02 g | 20.1 g |
| 17 | Cooked chickpeas | cooked | 7.6 g | 24% | 12.2 g in 160 g | 164 kcal | 8.86 g | 27.4 g |
| 18 | Dried apricots | as eaten | 7.3 g | 23% | 2.19 g in 30 g | 241 kcal | 3.39 g | 62.6 g |
| 19 | Prunes | as eaten | 7.1 g | 23% | 2.13 g in 30 g | 240 kcal | 2.18 g | 63.9 g |
| 20 | Avocado | fresh | 6.7 g | 21% | 6.7 g in 100 g | 160 kcal | 2 g | 8.53 g |
| 21 | Walnuts | fresh | 6.7 g | 21% | 1.88 g in 28 g | 654 kcal | 15.2 g | 13.7 g |
| 22 | Raspberries | fresh | 6.5 g | 21% | 8.13 g in 125 g | 52 kcal | 1.2 g | 11.9 g |
| 23 | Cooked kidney beans | cooked | 6.4 g | 20% | 10.9 g in 170 g | 127 kcal | 8.67 g | 22.8 g |
| 24 | Cooked white beans | cooked | 6.3 g | 20% | 10.7 g in 170 g | 139 kcal | 9.73 g | 25.1 g |
| 25 | Cooked soybeans | cooked | 6 g | 19% | 9 g in 150 g | 172 kcal | 18.2 g | 8.36 g |
| 26 | Whole-wheat bread | as eaten | 6 g | 19% | 2.1 g in 35 g | 252 kcal | 12.5 g | 42.7 g |
| 27 | Pumpkin seeds | fresh | 6 g | 19% | 1.8 g in 30 g | 559 kcal | 30.2 g | 10.7 g |
Values are per 100 g unless stated. Portion is a typical size. Column headers can be clicked to change the sort order.
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Calories from a photoHow to use this list
Watch the water. Dry grains and legumes rank above their cooked versions because cooking adds water and lowers the amount per 100 g. A cooked cup of beans still delivers a serious share of a day's fibre, so look at the portion column as well and not only at the first number.
People in Ukraine already eat much of this list: buckwheat, beans, peas, oat flakes, rye bread, cabbage, beetroot. Add fibre gradually and drink water along with it, because a sudden jump in plant foods can feel heavy. Mix sources over the day: oats in the morning, a bean soup at lunch, vegetables and fruit with the skin on wherever it is edible.
Method: where the data comes from
The list is built from our table of 178 foods based on USDA FoodData Central, SR Legacy (public domain, CC0). We retrieved the data on October 4, 2026. Values are per 100 g of the food in the state shown in the "State" column: a raw, cooked or dry food carries different amounts of water, so per-100 g figures are not comparable across states. If USDA reports no value for a nutrient, the food is left out of this list: "no data" is not zero.
A food makes the list with at least 6 g (fibre) per 100 g, which is 20% of the daily reference for the reference adult, 31.5 g.
The reference adult is the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), on a 2,000 kcal day. The "Portion" column shows the value in a typical portion of the food. This is general information for healthy adults, not medical advice; Mealyno does not replace a doctor or a dietitian.
Frequently asked questions
How much fiber should an adult eat per day?
The National Academies set an adequate intake of 38 g for men and 25 g for women, based on the amount of fibre per 1,000 calories typical for adults. Many people eat less than that, so a few additions from this list can move the daily total considerably.
Do animal foods contain any fiber?
No. Fibre is the structural part of plant cell walls, so meat, fish, eggs and milk contain none. Foods with a value in this table are always plants or plant-based products such as bread, flakes and flour made from whole grains.
Why do dry beans and grains rank higher than cooked ones?
The ranking uses 100 g of the food as listed. Dry beans have little water, so 100 g contains much more fibre than 100 g of the same beans after cooking, which can be mostly water. The state column in the table shows which version you are reading.
Is it better to take fiber from food or from supplements?
Food brings fibre together with other nutrients and with water, and it is the route the National Academies reference values are written for. If you are thinking about fibre supplements, ask a doctor or dietitian first, especially if you take regular medicines.
Cite this data
You are welcome to cite this table and link to it. The USDA data is public domain (CC0); our selection, calculations and ordering are Mealyno's. Copy the link or the citation below.