High-Fiber Foods Ranked per 100g and per Serving (USDA)
Quick answer
Which foods have the most fiber?
Per 100g, the top whole foods in Calorique's USDA-based dataset are Cinnamon (Ground) (53g), Chia Seeds (34g) and Cacao Nibs (33g). Per real serving, cooked legumes win: Navy Beans (Cooked) deliver 19.1g per USDA cup (68% of the 28g Daily Value), then adzuki beans (cooked) (16.8g) and split peas (cooked) (16.3g).
Two rankings are shown because the answer changes with the unit: spices and seeds lead by weight, beans and lentils lead by the cup.
Ranking 1: fiber per USDA serving (plan meals from this one)
Only foods matched to a USDA record with a published household measure appear here, so every serving weight is a USDA figure (a cup of cooked beans, an ounce of seeds, a cup of berries). % DV is the share of the FDA 28g fiber Daily Value; 20% or more per serving is high under the FDA label guide.
| # | Food | USDA serving | Fiber /serving | % DV | kcal /serving | Fiber /100 kcal | FDC ID |
|---|---|---|---|---|---|---|---|
| 1 | Navy Beans (Cooked) | 1 cup (182g) | 19.1g | 68% | 255 | 7.5g | 173746 |
| 2 | Adzuki Beans (Cooked) | 1 cup (230g) | 16.8g | 60% | 294 | 5.7g | 173728 |
| 3 | Split Peas (Cooked) | 1 cup (196g) | 16.3g | 58% | 231 | 7.0g | 172429 |
| 4 | Cranberry Beans (Borlotti) | 1 cup (177g) | 15.9g | 57% | 241 | 6.6g | 173736 |
| 5 | Lentils (Cooked) | 1 cup (198g) | 15.6g | 56% | 230 | 6.8g | 172421 |
| 6 | Mung Beans (Cooked) | 1 cup (202g) | 15.4g | 55% | 212 | 7.2g | 174257 |
| 7 | Pinto Beans (Cooked) | 1 cup (171g) | 15.4g | 55% | 245 | 6.3g | 175200 |
| 8 | Black Beans (Cooked) | 1 cup (172g) | 15g | 54% | 227 | 6.6g | 173735 |
| 9 | Wheat Germ | 1 cup (115g) | 15g | 54% | 414 | 3.6g | 168892 |
| 10 | Lima Beans (Cooked) | 1 cup (188g) | 13.2g | 47% | 216 | 6.1g | 174253 |
| 11 | Chickpeas (Cooked) | 1 cup (164g) | 12.5g | 45% | 269 | 4.6g | 173757 |
| 12 | Prunes (Dried Plums) | 1 cup, pitted (174g) | 12.4g | 44% | 418 | 3.0g | 168162 |
| 13 | Kidney Beans (Cooked) | 1 cup (177g) | 11.3g | 40% | 225 | 5.0g | 173740 |
| 14 | White Beans (Cannellini, Cooked) | 1 cup (179g) | 11.3g | 40% | 249 | 4.5g | 175203 |
| 15 | Black-Eyed Peas (Cooked) | 1 cup (171g) | 11.1g | 40% | 198 | 5.6g | 173759 |
| 16 | Avocado | 1 cup, cubes (150g) | 10.5g | 38% | 240 | 4.4g | 171705 |
| 17 | Soybeans (Cooked) | 1 cup (172g) | 10.3g | 37% | 298 | 3.5g | 174271 |
| 18 | Chia Seeds | 1 oz (28.4g) | 9.6g | 34% | 138 | 7.0g | 170554 |
| 19 | Fava Beans (Cooked) | 1 cup (170g) | 9.2g | 33% | 187 | 4.9g | 173753 |
| 20 | Oats (Rolled) | 1 cup (81g) | 8.9g | 32% | 315 | 2.8g | 173904 |
| 21 | Edamame | 1 cup (155g) | 8.1g | 29% | 189 | 4.3g | 168411 |
| 22 | Raspberries | 1 cup (123g) | 8g | 29% | 64 | 12.5g | 167755 |
| 23 | Blackberries | 1 cup (144g) | 7.6g | 27% | 62 | 12.3g | 173946 |
| 24 | Green Peas (Fresh) | 1 cup (145g) | 7.4g | 26% | 117 | 6.3g | 170419 |
| 25 | Coconut (Fresh) | 1 cup, shredded (80g) | 7.2g | 26% | 283 | 2.5g | 170169 |
Ranking 2: fiber per 100g (database view)
This is the ranking most databases show. It is accurate, but the top rows are spices, seeds and powders that nobody eats by the 100g; use it to compare foods on equal weight, not to plan portions. Rows without a matched USDA household measure show a dash instead of a guessed serving.
| # | Food | Category | Fiber /100g | % DV /100g | kcal /100g | Fiber in USDA serving | FDC ID |
|---|---|---|---|---|---|---|---|
| 1 | Cinnamon (Ground) | Spices | 53g | 189% | 247 | , | , |
| 2 | Chia Seeds | Nuts & Seeds | 34g | 121% | 486 | 9.6g per 1 oz | 170554 |
| 3 | Cacao Nibs | Superfoods | 33g | 118% | 520 | , | , |
| 4 | Cardamom | Spices | 28g | 100% | 311 | , | , |
| 5 | Flax Meal (Ground Flaxseed) | Nuts & Seeds | 27.3g | 98% | 534 | , | , |
| 6 | Cayenne Pepper | Spices | 27g | 96% | 318 | , | , |
| 7 | Flaxseed | Nuts & Seeds | 27g | 96% | 534 | 2.8g per 1 tbsp, whole | 169414 |
| 8 | Nutritional Yeast | Condiments | 25g | 89% | 325 | , | , |
| 9 | Turmeric (Ground) | Spices | 22g | 79% | 312 | , | , |
| 10 | Moringa Powder | Superfoods | 20g | 71% | 325 | , | , |
| 11 | Poppy Seeds | Nuts & Seeds | 19.5g | 70% | 525 | , | , |
| 12 | Coconut Flakes (Dried) | Nuts & Seeds | 16.3g | 58% | 660 | , | , |
| 13 | Oat Bran | Grains | 15g | 54% | 246 | , | , |
| 14 | Popcorn (Air-popped) | Snacks | 15g | 54% | 375 | 1.2g per 1 cup | 167959 |
| 15 | Ginger (Ground) | Spices | 14g | 50% | 335 | , | , |
| 16 | Goji Berry | Fruits | 13g | 46% | 349 | , | , |
| 17 | Wheat Germ | Grains | 13g | 46% | 360 | 15g per 1 cup | 168892 |
| 18 | Almonds | Nuts & Seeds | 12.5g | 45% | 579 | 3.5g per 1 oz (23 whole kernels) | 170567 |
| 19 | Sesame Seeds | Nuts & Seeds | 11.8g | 42% | 573 | , | , |
| 20 | Oats (Rolled) | Grains & Cereals | 11g | 39% | 389 | 8.9g per 1 cup | 173904 |
| 21 | Dark Chocolate (70-85%) | Snacks | 10.9g | 39% | 598 | , | , |
| 22 | Navy Beans (Cooked) | Legumes | 10.5g | 38% | 140 | 19.1g per 1 cup | 173746 |
| 23 | Passion Fruit | Fruits | 10.4g | 37% | 97 | , | , |
| 24 | Pistachios | Nuts & Seeds | 10g | 36% | 562 | 2.8g per 1 oz (49 kernels) | 170184 |
| 25 | Hazelnut | Nuts & Seeds | 10g | 36% | 628 | , | , |
| 26 | Pecan | Nuts & Seeds | 10g | 36% | 691 | , | , |
| 27 | Hazelnuts (Filberts) | Nuts & Seeds | 9.7g | 35% | 628 | 2.7g per 1 oz (21 whole kernels) | 170581 |
| 28 | Pecans | Nuts & Seeds | 9.6g | 34% | 691 | 2.7g per 1 oz (19 halves) | 170182 |
| 29 | Tahini (Sesame Paste) | Condiments | 9.3g | 33% | 595 | , | , |
| 30 | Cranberry Beans (Borlotti) | Legumes | 9g | 32% | 136 | 15.9g per 1 cup | 173736 |
19 of the 30 per-100g rows (spices, powders, dried flakes) have no matched USDA household serving in this dataset and are therefore absent from Ranking 1.
Reading the two tables together
Legumes are the practical fiber source. Every cooked bean and lentil in Ranking 1 gives 9-19g fiber per cup for roughly 190-300 calories, plus 13-18g protein, which is why they also lead the legume protein ranking. One cup of navy beans covers 68% of the Daily Value on its own.
Seeds are fiber-dense but calorie-dense. An ounce of chia seeds is 9.6g fiber for 138 calories; the same fiber from lentils costs about half the calories. Seeds are useful as a topping, not as the base of a high-fiber day.
Berries and avocado are the low-calorie outliers. Raspberries and blackberries deliver 7-8g fiber per cup for 60-65 calories, and a cup of avocado cubes gives 10.5g fiber (with 240 calories, mostly fat). The lowest-calorie fruit ranking sorts the fruit side of this list by calories.
Whole grains sit in the middle. Rolled oats (11g per 100g dry, 8.9g per USDA cup of dry oats) and wheat germ rank well; cooked grains such as quinoa, barley and buckwheat are 2.7-4.5g per 100g because cooking water dilutes them, so they did not make the 5g-per-100g cut for these tables.
Data sources and method
- Calories, protein, carbohydrate, fat and fiber per 100g come from Calorique's food dataset, which standardizes USDA FoodData Central reference values. Potassium, household portion weights and dry-bean values are read directly from the USDA SR Legacy release; the FDC ID column links to each record.
- Percent Daily Values use the FDA reference amounts for adults (protein 50g, dietary fiber 28g, potassium 4,700mg, sodium 2,300mg) published at fda.gov. The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
- Rankings are generated by a script (
scripts/rank-usda-foods.py) from the dataset, not hand-typed, so the tables match the individual food pages. Generated 2026-09-17. - Individual food pages (for example navy beans, chia seeds, raspberries) carry the same numbers with a % Daily Value table per USDA serving.
Frequently Asked Questions
Which food has the most fiber per serving?
Per USDA household serving, navy beans (cooked) lead with 19.1g fiber in one 182g cup (68% of the 28g Daily Value), followed by adzuki beans (cooked) (16.8g per cup) and split peas (cooked) (16.3g per cup). Cooked legumes dominate the per-serving list because a cup weighs 170-230g; seeds and spices win per 100g but are eaten by the spoon.
How much fiber should I eat per day?
The FDA Daily Value used on Nutrition Facts labels is 28g of dietary fiber per day for adults on a 2,000-calorie diet. Two cups of cooked beans or lentils, or one cup of beans plus a cup of raspberries and an ounce of chia seeds, reach that amount from the foods in this ranking.
Is chia seed really the highest-fiber food?
Per 100g, chia seeds have 34g fiber (121% DV), among the highest of any whole food in the USDA database, but a realistic 1-ounce (28.4g) serving delivers 9.6g, about 34% DV. Ground cinnamon shows 53g per 100g in the dataset, yet a teaspoon is only a few grams of powder, which is why the per-serving table is the one to plan meals from.
What high-fiber foods are lowest in calories?
Among the per-serving leaders, a cup of raspberries gives 8g fiber for 64 calories, and cooked lentils give 15.6g fiber for 230 calories per cup. Nuts and seeds carry 130-180 calories per ounce for 2-10g fiber, so they are fiber-dense by weight but not by calorie.
Set the calorie budget the fiber has to fit in
Fiber targets are easier to hit when you know your daily calories and macro split; two cups of legumes a day is under 500 calories.
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