High Fiber Foods
Dietary fiber supports digestive health, helps maintain healthy cholesterol levels, and promotes glycemic control. The FDA Daily Value for fiber is 28 grams per day. This directory ranks verified food items by dietary fiber content per 100 grams.
| Rank | Food Item | High Fiber Foods (g) | % Daily Value | Calories (kcal) |
|---|---|---|---|---|
| 1 | Corn bran, crude | 79 g | 282% | 224 kcal |
| 2 | Fungi, Cloud ears, dried | 70.1 g | 250% | 284 kcal |
| 3 | Spices, curry powder | 53.2 g | 190% | 325 kcal |
| 4 | Spices, cinnamon, ground | 53.1 g | 190% | 247 kcal |
| 5 | Baobab powder | 44.5 g | 159% | 250 kcal |
| 6 | Wheat bran, crude | 42.8 g | 153% | 216 kcal |
| 7 | Spices, oregano, dried | 42.5 g | 152% | 265 kcal |
| 8 | Spices, coriander seed | 41.9 g | 150% | 298 kcal |
| 9 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | 41.3 g | 148% | 200 kcal |
| 10 | Spices, marjoram, dried | 40.3 g | 144% | 271 kcal |
| 11 | Spices, fennel seed | 39.8 g | 142% | 345 kcal |
| 12 | Carob flour | 39.8 g | 142% | 222 kcal |
| 13 | Spices, caraway seed | 38 g | 136% | 333 kcal |
| 14 | Spices, basil, dried | 37.7 g | 135% | 233 kcal |
| 15 | Spices, paprika | 34.9 g | 125% | 282 kcal |
| 16 | Spices, chili powder | 34.8 g | 124% | 282 kcal |
| 17 | Seeds, chia seeds, dried | 34.4 g | 123% | 486 kcal |
| 18 | Spices, cloves, ground | 33.9 g | 121% | 274 kcal |
| 19 | Parsley, freeze-dried | 32.7 g | 117% | 271 kcal |
| 20 | Spearmint, dried | 29.8 g | 106% | 285 kcal |
| 21 | Spices, cardamom | 28 g | 100% | 311 kcal |
| 22 | Seeds, flaxseed | 27.3 g | 98% | 534 kcal |
| 23 | Spices, pepper, red or cayenne | 27.2 g | 97% | 318 kcal |
| 24 | Spices, parsley, dried | 26.7 g | 95% | 292 kcal |
| 25 | Spices, bay leaf | 26.3 g | 94% | 313 kcal |
| 26 | Chives, freeze-dried | 26.2 g | 94% | 311 kcal |
| 27 | Spices, pepper, white | 26.2 g | 94% | 296 kcal |
| 28 | Hyacinth beans, mature seeds, raw | 25.6 g | 91% | 344 kcal |
| 29 | Spices, pepper, black | 25.3 g | 90% | 251 kcal |
| 30 | Broadbeans (fava beans), mature seeds, raw | 25 g | 89% | 341 kcal |
| 31 | Spices, fenugreek seed | 24.6 g | 88% | 323 kcal |
| 32 | Rye flour, dark | 23.8 g | 85% | 325 kcal |
| 33 | Carrot, dehydrated | 23.6 g | 84% | 341 kcal |
| 34 | Formulated bar, high fiber, chewy, oats and chocolate | 22.5 g | 80% | 389 kcal |
| 35 | Spices, allspice, ground | 21.6 g | 77% | 263 kcal |
| 36 | Spices, dill seed | 21.1 g | 75% | 305 kcal |
| 37 | Rice bran, crude | 21 g | 75% | 316 kcal |
| 38 | Spices, nutmeg, ground | 20.8 g | 74% | 525 kcal |
| 39 | Cereals ready-to-eat, UNCLE SAM CEREAL | 20.3 g | 73% | 346 kcal |
| 40 | Spices, mace, ground | 20.2 g | 72% | 475 kcal |
| 41 | Spices, poppy seed | 19.5 g | 70% | 525 kcal |
| 42 | Lupins, mature seeds, raw | 18.9 g | 68% | 371 kcal |
| 43 | Papad | 18.6 g | 66% | 371 kcal |
| 44 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | 18.5 g | 66% | 333 kcal |
| 45 | Cereals ready-to-eat, POST Bran Flakes | 18.3 g | 65% | 328 kcal |
| 46 | Mungo beans, mature seeds, raw | 18.3 g | 65% | 341 kcal |
| 47 | Baking chocolate, unsweetened, liquid | 18.1 g | 65% | 472 kcal |
| 48 | Meat extender | 17.5 g | 63% | 311 kcal |
| 49 | Soy flour, defatted | 17.5 g | 63% | 327 kcal |
| 50 | Barley, hulled | 17.3 g | 62% | 354 kcal |
Data Provenance & Methodology
Nutrient values displayed above are sourced directly from the U.S. Department of Agriculture (USDA) FoodData Central foundation dataset. Rankings evaluate nutrient density on a standardized 100-gram mass basis. Unknown or missing values are treated as missing data rather than zero. For details on scaling, rounding, and Daily Value calculations, visit our Data Methodology page.