Foods highest in fiber
Dietary fiber is the part of plant foods the small intestine does not digest. It helps bowel movement and adds a feeling of fullness. It is only found in plant foods.
The food highest in fiber on Micela is Popcorn: 14.5 g per 100 g.
FDA Daily Value: 28 g per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in fiber per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🍿 Popcorn | 14.5 g | 52 % | 1.2 g (1 cup) |
| 2 | 🌻 Sunflower | 11.1 g | 40 % | 3.2 g (1 oz) |
| 3 | 🍫 Chocolate | 10.9 g | 39 % | 3.1 g (1 oz) |
| 4 | 🌾 Wheat | 10.7 g | 38 % | 12.8 g (1 cup of flour) |
| 5 | 🥣 Oats | 10.6 g | 38 % | 16.5 g (1 cup, dry) |
| 6 | 🥥 Coconut | 9 g | 32 % | 4 g (1 piece (2 × 2 in)) |
| 7 | 🫘 Bean | 8.7 g | 31 % | 15 g (1 cup, cooked) |
| 8 | 🥜 Peanut | 8.4 g | 30 % | 2.4 g (1 oz) |
| 9 | 🫘 Refried beans | 8 g | 29 % | 5.9 g (½ cup) |
| 10 | 🟤 Lentil | 7.9 g | 28 % | 15.6 g (1 cup, cooked) |
| 11 | 🟡 Chickpea | 7.6 g | 27 % | 12.5 g (1 cup, cooked) |
| 12 | 🥑 Avocado | 6.7 g | 24 % | 9.8 g (1 cup, sliced) |
| 13 | 🌰 Walnut | 6.7 g | 24 % | 1.9 g (7 walnuts) |
| 14 | 🫙 Soybean | 6 g | 21 % | 10.3 g (1 cup, cooked) |
| 15 | 🫛 Pea | 5.7 g | 20 % | 8.3 g (1 cup) |
| 16 | 🥑 Guacamole | 5.2 g | 18 % | 6.2 g (½ cup) |
| 17 | 🥣 Black bean soup | 4.9 g | 18 % | 12.1 g (1 cup) |
| 18 | 🍺 Barley | 3.8 g | 14 % | 6 g (1 cup, cooked) |
| 19 | 🍟 French fries | 3.8 g | 14 % | 4.4 g (1 medium order) |
| 20 | 🍰 Fruitcake | 3.7 g | 13 % | 1.6 g (1 slice) |
Per serving: the 10 that give the most fiber in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🥣 Oats | 1 cup, dry (156 g) | 16.5 g |
| 2 | 🟤 Lentil | 1 cup, cooked (198 g) | 15.6 g |
| 3 | 🫘 Bean | 1 cup, cooked (172 g) | 15 g |
| 4 | 🌾 Wheat | 1 cup of flour (120 g) | 12.8 g |
| 5 | 🟡 Chickpea | 1 cup, cooked (164 g) | 12.5 g |
| 6 | 🥣 Black bean soup | 1 cup (246 g) | 12.1 g |
| 7 | 🫙 Soybean | 1 cup, cooked (172 g) | 10.3 g |
| 8 | 🥑 Avocado | 1 cup, sliced (146 g) | 9.8 g |
| 9 | 🍲 Stew | 1 plate with broth (460 g) | 9.2 g |
| 10 | 🫛 Pea | 1 cup (145 g) | 8.3 g |
Highest in fiber in each family
- 🍎 Fruits: Avocado, 6.7 g per 100 g
- 🥦 Vegetables: Eggplant, 3 g per 100 g
- 🌾 Grains, breads & pasta: Popcorn, 14.5 g per 100 g
- 🫘 Legumes: Bean, 8.7 g per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 11.1 g per 100 g
- 🌶️ Spices & herbs: Chili, 2.8 g per 100 g
- ☕ Drinks: Tropical drink, 0.3 g per 100 g
- 🍰 Sweets & desserts: Chocolate, 10.9 g per 100 g
- 🍽️ World dishes: Refried beans, 8 g per 100 g
Ranking among the 172 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most fiber?
Among 172 common foods, popcorn: 14.5 g per 100 g, followed by sunflower (11.1 g) and chocolate (10.9 g).
Which food gives the most fiber per serving?
Oats: 16.5 g in 1 cup, dry (156 g).
How much fiber do you need per day?
The FDA Daily Value is 28 g per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)