High-fiber soups, snacks and more

Soups, snacks and other foods ranked by fiber per serving, with the soluble and insoluble split.

Soups, snacks & more ranked by fiber per serving
#	Food	Serving	Fiber	% DV	Soluble · insoluble
1	Lentil soup1 cup	1 cup	9.4 g	34%	No split data
2	Black bean soup1 cup	1 cup	8.4 g	30%	No split data
3	Chili with beans1 cup	1 cup	8.4 g	30%	No split data
4	Bean and cheese burrito1 burrito	1 burrito	7.8 g	28%	No split data
5	French fries1 medium serving	1 medium serving	6.6 g	24%
6	Minestrone soup1 cup	1 cup	5.8 g	21%	No split data
7	Granola½ cup	½ cup	5.4 g	19%	No split data
8	Bran muffin (oat bran)1 medium	1 medium	5.2 g	19%	No split data
9	Psyllium husk1 tbsp	1 tbsp	3.5 g	13%
10	Popcorn, air-popped3 cups	3 cups	3.5 g	13%
11	Veggie burger1 patty	1 patty	3.4 g	12%	No split data
12	Dark chocolate (70–85%)1 oz	1 oz	3.1 g	11%	No split data
13	Whole-wheat crackers6 crackers	6 crackers	2.9 g	10%	No split data
14	Metamucil (psyllium)1 dose (3.4 g psyllium)	1 dose (3.4 g psyllium)	2.4 g	9%
15	Popcorn, microwave3 cups, popped	3 cups, popped	2.4 g	9%
16	Marinara sauce½ cup	½ cup	2.4 g	9%	No split data
17	Cocoa powder, unsweetened1 tbsp	1 tbsp	2 g	7%
18	Hummus2 tbsp	2 tbsp	1.7 g	6%	No split data
19	Tortilla chips1 oz	1 oz	1.5 g	5%	No split data
20	Fig bars2 cookies	2 cookies	1.5 g	5%	No split data
21	Trail mix1 oz	1 oz	1.4 g	5%	No split data
22	Granola bar1 bar	1 bar	1.3 g	5%	No split data
23	Potato chips1 oz (about 22 chips)	1 oz (about 22 chips)	0.9 g	3%
24	Oatmeal raisin cookie1 cookie	1 cookie	0.8 g	3%	No split data
25	Salsa2 tbsp	2 tbsp	0.7 g	3%	No split data

Tip. Bean soups and chili are an easy way to put a lot of fiber in one bowl.

Questions

Which soups, snacks and other foods have the most fiber?

Per serving: lentil soup (9.4 g in 1 cup), black bean soup (8.4 g in 1 cup) and chili with beans (8.4 g in 1 cup).

Which soups, snacks and other foods are high in fiber?

6 of the 25 have at least 5.6 g per serving, 20% of the Daily Value, which counts as high in fiber: lentil soup, black bean soup, chili with beans, bean and cheese burrito, french fries and minestrone soup.

Which soups, snacks and other foods have the most soluble fiber?

Per serving: psyllium husk (3 g), french fries (2.1 g) and Metamucil (psyllium) (2 g). Soluble fiber helps with cholesterol and blood sugar.

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