High-fiber foods

247 foods ranked by fiber per serving, with the soluble and insoluble split.

Also: soluble fiber foods, insoluble fiber foods and a printable chart.

The top 25

The 25 plant foods with the most fiber per serving
#	Food	Serving	Fiber	% DV	Soluble · insoluble
1	Fiber One cereal⅔ cup	⅔ cup	18 g	64%
2	All-Bran cereal⅔ cup	⅔ cup	12.3 g	44%
3	Chia seeds1 oz	1 oz	9.6 g	34%
4	Navy beans½ cup, cooked	½ cup, cooked	9.6 g	34%
5	Lentil soup1 cup	1 cup	9.4 g	34%	No split data
6	Acorn squash1 cup, cubes, baked	1 cup, cubes, baked	9 g	32%
7	Adzuki beans½ cup, cooked	½ cup, cooked	8.4 g	30%
8	Black bean soup1 cup	1 cup	8.4 g	30%	No split data
9	Chili with beans1 cup	1 cup	8.4 g	30%	No split data
10	Bulgur1 cup, cooked	1 cup, cooked	8.2 g	29%	No split data
11	Raisin bran1 cup	1 cup	8.1 g	29%	No split data
12	Split peas½ cup, cooked	½ cup, cooked	8.1 g	29%	No split data
13	Chickpea pasta (dry)2 oz, dry	2 oz, dry	8 g	29%
14	Raspberries1 cup	1 cup	8 g	29%
15	Lentils½ cup, cooked	½ cup, cooked	7.8 g	28%
16	Pinto beans½ cup, cooked	½ cup, cooked	7.7 g	28%
17	Borlotti beans½ cup, cooked	½ cup, cooked	7.7 g	28%
18	Mung beans½ cup, cooked	½ cup, cooked	7.7 g	28%
19	Blackberries1 cup	1 cup	7.6 g	27%	No split data
20	Collard greens1 cup, chopped, cooked	1 cup, chopped, cooked	7.6 g	27%	No split data
21	Spelt1 cup, cooked	1 cup, cooked	7.6 g	27%	No split data
22	Black beans½ cup, cooked	½ cup, cooked	7.5 g	27%
23	Teff1 cup, cooked	1 cup, cooked	7.1 g	25%	No split data
24	Artichoke1 medium, cooked	1 medium, cooked	6.8 g	24%
25	Kidney beans½ cup, cooked	½ cup, cooked	6.6 g	24%

By food group

Beans & legumes

Navy beans9.6 g
Adzuki beans8.4 g
Split peas8.1 g

All 22 ranked Vegetables

Acorn squash9 g
Collard greens7.6 g
Artichoke6.8 g

All 73 ranked Fruits

Raspberries8 g
Blackberries7.6 g
Gooseberries6.5 g

All 47 ranked Grains & cereals

Fiber One cereal18 g
All-Bran cereal12.3 g
Bulgur8.2 g

All 55 ranked Nuts & seeds

Chia seeds9.6 g
Coconut, dried (unsweetened)4.6 g
Coconut, fresh4.1 g

All 25 ranked Soups, snacks & more

Lentil soup9.4 g
Black bean soup8.4 g
Chili with beans8.4 g

All 25 ranked

Questions

Which foods have the most fiber?

Per serving: Fiber One cereal (18 g), All-Bran cereal (12.3 g), chia seeds (9.6 g), navy beans (9.6 g) and lentil soup (9.4 g).

Which fruits have the most fiber?

Raspberries (8 g in 1 cup), blackberries (7.6 g in 1 cup) and gooseberries (6.5 g in 1 cup).

Which vegetables have the most fiber?

Acorn squash (9 g in 1 cup, cubes, baked), collard greens (7.6 g in 1 cup, chopped, cooked) and artichoke (6.8 g in 1 medium, cooked).

Which beans and legumes have the most fiber?

Navy beans (9.6 g in ½ cup, cooked), adzuki beans (8.4 g in ½ cup, cooked) and split peas (8.1 g in ½ cup, cooked).

What counts as a high-fiber food?

In the US, a food can be called high in fiber when one serving has at least 20% of the Daily Value, which is 5.6 g. A good source has 10 to 19%, from 2.8 g.

Fiber per serving from USDA FoodData Central. Soluble and insoluble amounts are estimates. % DV is out of the 28 g Daily Value.