Fiber guide
High fiber foods
Updated 2026-10-29
Which everyday foods help you get more fiber at a typical serving? Photo tiles, simple swaps, and a top 40 high-fiber foods table with links to each food page.
Fiber is shown in grams for each food's usual serving. Fiber values from USDA FoodData Central. See the top 40 fiber table.
Top high-fiber foods
Fiber at a glance
g fiber per serving
15 g
1 cup cooked
Lentils, cooked
7 g / 100 g
15 g
1 cup cooked
Black beans, cooked
8 g / 100 g
12 g
1 cup cooked
Chickpeas, cooked
7 g / 100 g
10 g
1/4 cup dry (~3/4 cup cooked)
Dried pinto beans
9 g / 100 g
10 g
1/4 cup dry (~3/4 cup cooked)
Dried black beans
8 g / 100 g
9 g
1/4 cup dry (~3/4 cup cooked)
Dried lentils
7 g / 100 g
8 g
1 cup
Green peas, cooked
5 g / 100 g
8 g
1 cup shelled
Edamame, cooked
5 g / 100 g
8 g
1 cup
Raspberries
6 g / 100 g
7 g
1 cup
Blackberries
5 g / 100 g
6 g
1/2 medium
Avocado
6 g / 100 g
6 g
1 cup cubes
Butternut squash, roasted
3 g / 100 g
5 g
1 medium
Pears
3 g / 100 g
5 g
1 cup cooked
Quinoa, cooked
2 g / 100 g
5 g
1 tbsp
Chia seeds
34 g / 100 g
4 g
2 kiwis
Kiwi
3 g / 100 g
4 g
1 medium
Apple
2 g / 100 g
4 g
1 medium
Sweet potato, baked
3 g / 100 g
4 g
~1/2 cup dry
Oats (dry)
10 g / 100 g
3 g
2 tbsp
Ground flaxseed
27 g / 100 g
3 g
1 cup
Blueberries
2 g / 100 g
3 g
1 cup chopped
Carrots
2 g / 100 g
3 g
1 cup kernels
Corn, boiled
2 g / 100 g
3 g
1/2 cup
Pomegranate seeds
4 g / 100 g
Breakfast
Snacks
Budget fiber
10 g
1/4 cup dry (~3/4 cup cooked)
Dried pinto beans
9 g / 100 g
10 g
1/4 cup dry (~3/4 cup cooked)
Dried black beans
8 g / 100 g
9 g
1/4 cup dry (~3/4 cup cooked)
Dried lentils
7 g / 100 g
15 g
1 cup cooked
Black beans, cooked
8 g / 100 g
15 g
1 cup cooked
Lentils, cooked
7 g / 100 g
5 g
1 tbsp
Chia seeds
34 g / 100 g
12 g
1 cup cooked
Chickpeas, cooked
7 g / 100 g
3 g
2 tbsp
Ground flaxseed
27 g / 100 g
Plant-based
15 g
1 cup cooked
Lentils, cooked
7 g / 100 g
15 g
1 cup cooked
Black beans, cooked
8 g / 100 g
12 g
1 cup cooked
Chickpeas, cooked
7 g / 100 g
10 g
1/4 cup dry (~3/4 cup cooked)
Dried pinto beans
9 g / 100 g
10 g
1/4 cup dry (~3/4 cup cooked)
Dried black beans
8 g / 100 g
9 g
1/4 cup dry (~3/4 cup cooked)
Dried lentils
7 g / 100 g
8 g
1 cup
Green peas, cooked
5 g / 100 g
8 g
1 cup shelled
Edamame, cooked
5 g / 100 g
Simple swaps
Make a meal from these
Recipe picks at Fast, Flavorful, and Feast with fiber per serving on each card.
Top 40 high-fiber foods
Fiber per usual serving for this top-40 list.
| Food | Serving | Fiber (g) | Page |
|---|---|---|---|
| Lentils, cooked | 1 cup cooked | 15 | Open |
| Black beans, cooked | 1 cup cooked | 15 | Open |
| Chickpeas, cooked | 1 cup cooked | 12 | Open |
| Protein pasta, dry (chickpea) | 100 g | 12 | Open |
| Dried pinto beans | 1/4 cup dry (~3/4 cup cooked) | 10 | Open |
| Dried black beans | 1/4 cup dry (~3/4 cup cooked) | 10 | Open |
| Dried lentils | 1/4 cup dry (~3/4 cup cooked) | 9 | Open |
| Green peas, cooked | 1 cup | 8 | Open |
| Edamame, cooked | 1 cup shelled | 8 | Open |
| Raspberries | 1 cup | 8 | Open |
| Blackberries | 1 cup | 7 | Open |
| Avocado | 1/2 medium | 6 | Open |
| Butternut squash, roasted | 1 cup cubes | 6 | Open |
| Pears | 1 medium | 5 | Open |
| Chia seeds | 1 tbsp | 5 | Open |
| Quinoa, cooked | 1 cup cooked | 5 | Open |
| Kiwi | 2 kiwis | 4 | Open |
| Apple | 1 medium | 4 | Open |
| French fries | 1 medium order | 4 | Open |
| Sweet potato, baked | 1 medium | 4 | Open |
| Oats (dry) | ~1/2 cup dry | 4 | Open |
| Ground flaxseed | 2 tbsp | 3 | Open |
| Blueberries | 1 cup | 3 | Open |
| Carrots | 1 cup chopped | 3 | Open |
| Corn, boiled | 1 cup kernels | 3 | Open |
| Almonds | 1 oz (~23 nuts) | 3 | Open |
| Pomegranate seeds | 1/2 cup | 3 | Open |
| Popcorn, air-popped | 3 cups | 3 | Open |
| Beets, cooked | 1 cup sliced | 3 | Open |
| Plantains, baked | 1 cup sliced | 3 | Open |
| Almond butter | 2 tbsp | 3 | Open |
| Coconut, shredded unsweetened | 1/4 cup | 3 | Open |
| Corn tortillas | 2 tortillas | 3 | Open |
| Dark chocolate (70%) | ~3 squares | 3 | Open |
| Dark chocolate (85%) | ~3 squares | 3 | Open |
| Dates (Medjool) | 2 dates | 3 | Open |
| Tofu, firm | ~3/4 cup | 3 | Open |
| Banana | 1 medium | 3 | Open |
| Brown rice, cooked | 1 cup cooked | 3 | Open |
| Orange | 1 medium | 3 | Open |