High Fiber Food Chart

Even "low carb" diets want you to eat a lot of fiber - fiber counts are counted separately and are always "free". You should eat ample fiber every day to ensure your body's health!

This High Fiber Food Chart looks for any food items which have 10g or more of fiber per 100g serving. Note that it excludes the spices - while spices do have a lot of fiber in them, it would be nearly impossible for you to eat 100g of a spice :) Look for ways to incorporate these high fiber foods into your weekly meal plans!

This list is alphabetical - you can also see the High Fiber Food Chart sorted by fiber value!

High Fiber Foods

Results of that search:

Food Item	Fiber (g)
Agave, dried (Southwest)	15
Apples, dehydrated (low moisture), sulfured, uncooked	12
Babyfood, cereal, whole wheat, with apples, dry	12.2
Baking chocolate, unsweetened, liquid	18
Baking chocolate, unsweetened, squares	16
Barley, hulled	17
Barley, pearled, raw	15
Beans, adzuki, mature seeds, raw	12
Beans, black turtle soup, mature seeds, raw	24
Beans, black, mature seeds, raw	15
Beans, cranberry (roman), mature seeds, raw	24
Beans, french, mature seeds, raw	25
Beans, great northern, mature seeds, raw	20
Beans, kidney, all types, mature seeds, raw	24
Beans, kidney, california red, mature seeds, raw	24
Beans, kidney, red, mature seeds, raw	15
Beans, kidney, royal red, mature seeds, raw	24
Beans, navy, mature seeds, raw	24
Beans, pink, mature seeds, raw	12
Beans, pinto, mature seeds, raw	15
Beans, small white, mature seeds, raw	24
Beans, white, mature seeds, raw	15
Beans, yellow, mature seeds, raw	25
Bread stuffing, cornbread, dry mix	14
Bread, reduced-calorie, oat bran	12
Bread, reduced-calorie, oat bran, toasted	14
Bread, reduced-calorie, rye	12
Bread, reduced-calorie, wheat	12
Broadbeans (fava beans), mature seeds, raw	25
Bulgur, dry	18
Candies, gum drops, dietetic or low calorie (sorbitol)	18
Carob flour	39
Carrot, dehydrated	23
Cereals ready-to-eat, bran flakes, single brand	17
Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER	11
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE	47
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight	16
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters	24
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Raisin Bran Clusters	21
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Shredded Wheat	13
Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX	12
Cereals ready-to-eat, GENERAL MILLS, WHEATIES	11
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	14
Cereals ready-to-eat, KASHI 7 Whole Grain Flakes	11
Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets	11
Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax	16
Cereals ready-to-eat, KASHI GOLEAN	19
Cereals ready-to-eat, KASHI GOLEAN CRUNCH!	15
Cereals ready-to-eat, KASHI Good Friends	22
Cereals ready-to-eat, KASHI GRANOLA, COCOA BEACH Cereal	12
Cereals ready-to-eat, KASHI GRANOLA, Mountain Medley Cereal	11
Cereals ready-to-eat, KASHI GRANOLA, ORCHARD SPICE CEREAL	11
Cereals ready-to-eat, KASHI GRANOLA, Summer Berry Cereal	12
Cereals ready-to-eat, KASHI Heart to Heart Warm Cinnamon	14
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat	13
Cereals ready-to-eat, KASHI, CINNA-RAISIN CRUNCH	15
Cereals ready-to-eat, KASHI, Kashi U	12
Cereals ready-to-eat, KASHI, ORGANIC PROMISE Autumn Wheat	11
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Low Carb Lifestyle Protein Plus	17
Cereals ready-to-eat, KELLOGG, All-Bran Strawberry Medley	18
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS	43
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original	29
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER	50
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Yogurt Bites	18
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes	13
Cereals ready-to-eat, KELLOGG, KELLOGG'S COMPLETE Wheat Flakes	17
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN	12
Cereals ready-to-eat, KELLOGG, KELLOGG'S Puffed Wheat	15
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	11
Cereals ready-to-eat, KELLOGG, KELLOGG'S Shredded Wheat Miniatures	13
Cereals ready-to-eat, KELLOGG, KELLOGG'S Special K low fat granola	11
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	13
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM	18
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM	20
Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	13
Cereals ready-to-eat, POST Raisin Bran Cereal	12
Cereals ready-to-eat, POST, 100% Bran Cereal	28
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	13
Cereals ready-to-eat, POST, Shredded Wheat, spoon-size	11
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran	41
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular	11
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	17
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	11
Cereals ready-to-eat, Ralston Enriched Bran flakes	16
Cereals ready-to-eat, UNCLE SAM CEREAL	20
Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL	11
Cereals ready-to-eat, wheat germ, toasted, plain	15
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free	12
Cereals, KASHI GO LEAN Hot Cereal, Hearty Honey & Cinnamon, dry	19
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry	11
Cereals, KASHI HEART TO HEART, Instant Oatmeal, maple, dry	11
Cereals, KASHI, KASHI GO LEAN Hot Cereal, Truly Vanilla, dry	12
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry	14
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	12
Cereals, RALSTON, dry	13
Cereals, ROMAN MEAL, plain, dry	17
Cereals, WHEATENA, dry	12
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	17
Chokecherries, raw, pitted (Northern Plains Indians)	20
Chokecherries, raw, pitted (Shoshone Bannock)	17
Cocoa, dry powder, hi-fat or breakfast, plain	29
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	33
Cocoa, dry powder, unsweetened	33
Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa	20
Cocoa, dry powder, unsweetened, processed with alkali	29
Coffee substitute, cereal grain beverage, powder	23
Corn bran, crude	79
Corn, dried, yellow (Northern Plains Indians)	20
Corn, white, steamed (Navajo)	16
Crackers, crispbread, rye	16
Crackers, matzo, whole-wheat	11
Crackers, rye, wafers, plain	22
Crackers, rye, wafers, seasoned	20
Formulated bar, high fiber, chewy, oats and chocolate	22
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar	11
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	12
Fungi, Cloud ears, dried	70
Grape leaves, raw	11
KASHI GOLEAN Crisp Toasted Berry Crumble	14
Leavening agents, yeast, baker's, active dry	26
Lentils, raw	30
Lima beans, large, mature seeds, raw	19
Lima beans, thin seeded (baby), mature seeds, raw	20
Meat extender	17
Mung beans, mature seeds, raw	16
Mungo beans, mature seeds, raw	18
Mushrooms, shiitake, dried	11
Nuts, almonds	12
Nuts, almonds, honey roasted, unblanched	13
Nuts, chestnuts, european, dried, unpeeled	11
Nuts, coconut meat, dried (desiccated), not sweetened	16
Nuts, hazelnuts or filberts, blanched	11
Oat bran, raw	15
Papad	18
Pasta, corn, dry	11
Peanut flour, defatted	15
Peanut flour, low fat	15
Peas, split, mature seeds, raw	25
Pepper, ancho, dried	21
Peppers, hot chile, sun-dried	28
Peppers, pasilla, dried	26
Peppers, sweet, green, freeze-dried	21
Peppers, sweet, red, freeze-dried	21
Persimmons, japanese, dried	14
Pigeon peas (red gram), mature seeds, raw	15
Pinon Nuts, roasted (Navajo)	43
Popcorn, microwave, low fat and sodium	14
Rice bran, crude	21
Rose Hips, wild (Northern Plains Indians)	24
Rye	15
Rye flour, dark	23
Rye flour, medium	11
Seeds, breadnut tree seeds, dried	14
Seeds, chia seeds, dried	37
Seeds, flaxseed	27
Seeds, pumpkin and squash seeds, whole, roasted, with salt added	18
Seeds, pumpkin and squash seeds, whole, roasted, without salt	18
Seeds, sesame seed kernels, dried (decorticated)	11
Seeds, sesame seed kernels, toasted, with salt added (decorticated)	16
Seeds, sesame seed kernels, toasted, without salt added (decorticated)	16
Seeds, sesame seeds, whole, dried	11
Seeds, sesame seeds, whole, roasted and toasted	14
Seeds, sunflower seed kernels, dry roasted, without salt	11
Seeds, sunflower seed kernels, toasted, with salt added	11
Seeds, sunflower seed kernels, toasted, without salt	11
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	11
Snacks, oriental mix, rice-based	13
Snacks, popcorn, air-popped	14
Snacks, popcorn, air-popped, white popcorn	15
Snacks, popcorn, microwave, 94% fat free	13
Snacks, popcorn, microwave, low fat	14
Snacks, popcorn, unpopped kernels	12
Soy flour, defatted	17
Soy flour, defatted, crude protein basis (N x 6.25)	16
Soy flour, low-fat	16
Soybeans, mature seeds, roasted, no salt added	17
Soybeans, mature seeds, roasted, salted	17
Tomato powder	16
Tomatoes, sun-dried	12
Triticale flour, whole-grain	14
Wheat bran, crude	42
Wheat germ, crude	13
Wheat, hard red spring	12
Wheat, hard red winter	12
Wheat, hard white	12
Wheat, soft red winter	12
Wheat, soft white	12
Yardlong beans, mature seeds, raw	11
Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	19

Total Items Found: 192



This list is alphabetical - you can also see the High Fiber Food Chart sorted by fiber value!

Vitamin Nutrition Database