Macronutrients
Top 50 Foods Highest in Dietary Fiber
Ranked by Dietary Fiber content per 100g edible portion. Daily Value: 28.0 g (FDA 2020). Data from USDA FoodData Central.
Dietary Fiber: benefits, deficiency & absorption tips#1 Highest
Corn bran, crude
79.0 g
Daily Value
28.0 g
FDA 2020
Foods ranked
50
with Dietary Fiber data
Complete Ranking — Dietary Fiber per 100g
| # | Food | Dietary Fiber (g) | % DV | Calories | Group |
|---|---|---|---|---|---|
| 1 | Corn bran, crude | 79.0 | 282% (Excellent) | 224 kcal | Cereal Grains and Pasta |
| 2 | Gums, seed gums (includes locust bean, guar) vs #1 | 77.3 | 276% (Excellent) | 332 kcal | Sweets |
| 3 | Fungi, Cloud ears, dried vs #1 | 70.1 | 250% (Excellent) | 284 kcal | Vegetables and Vegetable Products |
| 4 | Spices, curry powder vs #1 | 53.2 | 190% (Excellent) | 325 kcal | Spices and Herbs |
| 5 | Spices, cinnamon, ground vs #1 | 53.1 | 190% (Excellent) | 247 kcal | Spices and Herbs |
| 6 | Spices, savory, ground vs #1 | 45.7 | 163% (Excellent) | 272 kcal | Spices and Herbs |
| 7 | Baobab powder vs #1 | 44.5 | 159% (Excellent) | 250 kcal | Fruits and Fruit Juices |
| 8 | Pinon Nuts, roasted (Navajo) vs #1 | 43.4 | 155% (Excellent) | 541 kcal | American Indian/Alaska Native Foods |
| 9 | Wheat bran, crude vs #1 | 42.8 | 153% (Excellent) | 216 kcal | Cereal Grains and Pasta |
| 10 | Spices, rosemary, dried vs #1 | 42.6 | 152% (Excellent) | 331 kcal | Spices and Herbs |
| 11 | Spices, oregano, dried vs #1 | 42.5 | 152% (Excellent) | 265 kcal | Spices and Herbs |
| 12 | Spices, coriander seed vs #1 | 41.9 | 150% (Excellent) | 298 kcal | Spices and Herbs |
| 13 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs #1 | 41.3 | 147% (Excellent) | 200 kcal | Breakfast Cereals |
| 14 | Spices, marjoram, dried vs #1 | 40.3 | 144% (Excellent) | 271 kcal | Spices and Herbs |
| 15 | Spices, sage, ground vs #1 | 40.3 | 144% (Excellent) | 315 kcal | Spices and Herbs |
| 16 | Spices, fennel seed vs #1 | 39.8 | 142% (Excellent) | 345 kcal | Spices and Herbs |
| 17 | Carob flour vs #1 | 39.8 | 142% (Excellent) | 222 kcal | Legumes and Legume Products |
| 18 | Spices, caraway seed vs #1 | 38.0 | 136% (Excellent) | 333 kcal | Spices and Herbs |
| 19 | Spices, basil, dried vs #1 | 37.7 | 135% (Excellent) | 233 kcal | Spices and Herbs |
| 20 | Cocoa, dry powder, unsweetened vs #1 | 37.0 | 132% (Excellent) | 228 kcal | Sweets |
| 21 | Spices, thyme, dried vs #1 | 37.0 | 132% (Excellent) | 276 kcal | Spices and Herbs |
| 22 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry vs #1 | 36.7 | 131% (Excellent) | 259 kcal | Vegetables and Vegetable Products |
| 23 | Sorghum bran, white, unenriched, dry, raw vs #1 | 35.0 | 125% (Excellent) | — | Cereal Grains and Pasta |
| 24 | Spices, paprika vs #1 | 34.9 | 125% (Excellent) | 282 kcal | Spices and Herbs |
| 25 | Spices, chili powder vs #1 | 34.8 | 124% (Excellent) | 282 kcal | Spices and Herbs |
| 26 | Seeds, chia seeds, dried vs #1 | 34.4 | 123% (Excellent) | 486 kcal | Nut and Seed Products |
| 27 | Flour, coconut vs #1 | 34.2 | 122% (Excellent) | — | Nut and Seed Products |
| 28 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs #1 | 33.9 | 121% (Excellent) | 479 kcal | Sweets |
| 29 | Spices, cloves, ground vs #1 | 33.9 | 121% (Excellent) | 274 kcal | Spices and Herbs |
| 30 | Parsley, freeze-dried vs #1 | 32.7 | 117% (Excellent) | 271 kcal | Vegetables and Vegetable Products |
| 31 | Cocoa, dry powder, unsweetened, processed with alkali vs #1 | 29.8 | 106% (Excellent) | 220 kcal | Sweets |
| 32 | Spearmint, dried vs #1 | 29.8 | 106% (Excellent) | 285 kcal | Spices and Herbs |
| 33 | Peppers, hot chile, sun-dried vs #1 | 28.7 | 103% (Excellent) | 324 kcal | Vegetables and Vegetable Products |
| 34 | Spices, cardamom vs #1 | 28.0 | 100% (Excellent) | 311 kcal | Spices and Herbs |
| 35 | Seeds, flaxseed vs #1 | 27.3 | 97% (High) | 534 kcal | Nut and Seed Products |
| 36 | Spices, pepper, red or cayenne vs #1 | 27.2 | 97% (High) | 318 kcal | Spices and Herbs |
| 37 | Leavening agents, yeast, baker's, active dry vs #1 | 26.9 | 96% (High) | 325 kcal | Baked Products |
| 38 | Peppers, pasilla, dried vs #1 | 26.8 | 96% (High) | 345 kcal | Vegetables and Vegetable Products |
| 39 | Spices, parsley, dried vs #1 | 26.7 | 95% (High) | 292 kcal | Spices and Herbs |
| 40 | Spices, bay leaf vs #1 | 26.3 | 94% (High) | 313 kcal | Spices and Herbs |
| 41 | Chives, freeze-dried vs #1 | 26.2 | 94% (High) | 311 kcal | Vegetables and Vegetable Products |
| 42 | Spices, pepper, white vs #1 | 26.2 | 94% (High) | 296 kcal | Spices and Herbs |
| 43 | Winged beans, mature seeds, raw vs #1 | 25.9 | 92% (High) | 409 kcal | Legumes and Legume Products |
| 44 | Hyacinth beans, mature seeds, raw vs #1 | 25.6 | 91% (High) | 344 kcal | Legumes and Legume Products |
| 45 | Spices, pepper, black vs #1 | 25.3 | 90% (High) | 251 kcal | Spices and Herbs |
| 46 | Beans, french, mature seeds, raw vs #1 | 25.2 | 90% (High) | 343 kcal | Legumes and Legume Products |
| 47 | Beans, yellow, mature seeds, raw vs #1 | 25.1 | 90% (High) | 345 kcal | Legumes and Legume Products |
| 48 | Broadbeans (fava beans), mature seeds, raw vs #1 | 25.0 | 89% (High) | 341 kcal | Legumes and Legume Products |
| 49 | Beans, kidney, california red, mature seeds, raw vs #1 | 24.9 | 89% (High) | 330 kcal | Legumes and Legume Products |
| 50 | Beans, small white, mature seeds, raw vs #1 | 24.9 | 89% (High) | 336 kcal | Legumes and Legume Products |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.