# High fiber foods 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. Full page: https://macrofriendlymeals.com/high-fiber-foods See all 320 foods in the Food Finder, sorted by fiber: https://macrofriendlymeals.com/food-finder?tab=all&sort=fps ## Full fiber table (320 foods; 173 with fiber listed) - Coriander (100 g): 41 g - Lentils, cooked (1 cup cooked): 15 g - Black beans, cooked (1 cup cooked): 15 g - Chickpeas, cooked (1 cup cooked): 12 g - Protein pasta, dry (chickpea) (100 g): 12 g - Sesame seeds (100 g): 11 g - Dried pinto beans (1/4 cup dry (~3/4 cup cooked)): 10 g - Dried black beans (1/4 cup dry (~3/4 cup cooked)): 10 g - Dried lentils (1/4 cup dry (~3/4 cup cooked)): 9 g - Green peas, cooked (1 cup): 8 g - Edamame, cooked (1 cup shelled): 8 g - Raspberries (1 cup): 8 g - Blackberries (1 cup): 7 g - Avocado (1/2 medium): 6 g - Butternut squash, roasted (1 cup cubes): 6 g - Pears (1 medium): 5 g - Chia seeds (1 tbsp): 5 g - Quinoa, cooked (1 cup cooked): 5 g - Kiwi (2 kiwis): 4 g - Apple (1 medium): 4 g - French fries (1 medium order): 4 g - Sweet potato, baked (1 medium): 4 g - Oats (dry) (~1/2 cup dry): 4 g - Ground flaxseed (2 tbsp): 3 g - Blueberries (1 cup): 3 g - Carrots (1 cup chopped): 3 g - Corn, boiled (1 cup kernels): 3 g - Almonds (1 oz (~23 nuts)): 3 g - Pomegranate seeds (1/2 cup): 3 g - Popcorn, air-popped (3 cups): 3 g - Beets, cooked (1 cup sliced): 3 g - Plantains, baked (1 cup sliced): 3 g - Almond butter (2 tbsp): 3 g - Coconut, shredded unsweetened (1/4 cup): 3 g - Corn tortillas (2 tortillas): 3 g - Dark chocolate (70%) (~3 squares): 3 g - Dark chocolate (85%) (~3 squares): 3 g - Fresh herbs (dill/parsley/cilantro) (100 g): 3 g - Parsley, fresh (100 g): 3 g - Dates (Medjool) (2 dates): 3 g - Tofu, firm (~3/4 cup): 3 g - Banana (1 medium): 3 g - Brown rice, cooked (1 cup cooked): 3 g - Orange (1 medium): 3 g - Pistachios (1 oz (~49 nuts)): 3 g - Strawberries (1 cup): 3 g - Cherries (1 cup pitted): 2 g - Green beans (100 g): 2 g - Hazelnuts (1 oz (~21 nuts)): 2 g - Pecans (1 oz (~19 halves)): 2 g - Potato, boiled (1 medium): 2 g - Broccoli (100 g): 2 g - Mango (1 cup chunks): 2 g - Scallions (100 g): 2 g - Whole wheat bread (1 slice): 2 g - Papaya (1 cup cubed): 2 g - Pasta, cooked (1 cup cooked): 2 g - Sunflower seeds (1 oz): 2 g - Cheese pizza (1 slice): 2 g - Hummus (1/4 cup): 2 g - Macadamia nuts (1 oz (~10 nuts)): 2 g - Peanuts, dry roasted (1 oz): 2 g - Frozen stir-fry vegetables (100 g): 2 g - Peaches (1 medium): 2 g - Pineapple (1 cup chunks): 2 g - Couscous, cooked (1 cup cooked): 2 g - Spinach (100 g): 2 g - Asparagus (100 g): 2 g - Bell pepper (100 g): 2 g - Garlic (100 g): 2 g - Protein shake (ready-to-drink) (1 bottle (~14 oz)): 2 g - Ginger (100 g): 2 g - Grapefruit (1/2 fruit): 2 g - Guacamole (1/4 cup): 2 g - Crushed tomatoes, canned (100 g): 1 g - Pancakes (2 pancakes): 1 g - Walnuts (1 oz (~14 halves)): 1 g - Peanut butter (2 tbsp): 1 g - Raisins (1/4 cup): 1 g - Seitan (~3.5 oz): 1 g - Bagel (1 medium bagel): 1 g - Pumpkin seeds (1 oz): 1 g - Red onion (100 g): 1 g - Cantaloupe (1 cup cubed): 1 g - Celery (100 g): 1 g - Grapes (1 cup): 1 g - Tahini (1 tbsp): 1 g - Pita bread (1 pita): 1 g - Hemp seeds (3 tbsp): 1 g - Sourdough bread (1 slice): 1 g - Tomatoes, raw (100 g): 1 g - Watermelon (~2 cups diced): 1 g - Chocolate-hazelnut spread (2 tbsp): 1 g - Pine nuts (1 oz): 1 g - Cashews (1 oz (~18 nuts)): 0 g - Brazil nuts (2 nuts): 0 g - White rice, cooked (1 cup cooked): 0 g - Beef jerky (1 oz): 0 g - Cucumber (100 g): 0 g - Ice cream, vanilla (1/2 cup): 0 g - Olives (~8 olives): 0 g - Rice cakes (2 cakes): 0 g - Lime juice (100 g): 0 g - Cream of rice (dry) (dry serving): 0 g - Lemon juice (100 g): 0 g - Almond milk, unsweetened (1 cup): 0 g - Anchovies, canned (5 fillets): 0 g - Avocado oil (1 tbsp): 0 g - Bacon, cooked (3 slices): 0 g - Beef eye of round, cooked (~4 oz): 0 g - Beef tallow (1 tbsp): 0 g - Bison, cooked (sirloin) (~4 oz): 0 g - Blue cheese (100 g): 0 g - Brie (1 oz): 0 g - Burger patty 80/20, cooked (1 patty (~4 oz)): 0 g - Butter (1 tbsp): 0 g - Cheddar cheese (1 oz): 0 g - Chicken breast, cooked (~4 oz): 0 g - Chicken drumstick, roasted (2 drumsticks): 0 g - Chicken thigh, skinless, cooked (~4 oz): 0 g - Coconut oil (1 tbsp): 0 g - Cod, cooked (~5 oz fillet): 0 g - Crab, cooked (~3.5 oz): 0 g - Cream cheese (2 tbsp): 0 g - Deli ham, lean (~3 slices): 0 g - Duck fat (1 tbsp): 0 g - Egg whites, raw (~6 whites): 0 g - Egg yolks (3 yolks): 0 g - Extra virgin olive oil (1 tbsp): 0 g - Feta cheese (100 g): 0 g - Filet mignon, cooked (~5 oz): 0 g - Ghee (grass-fed) (1 tbsp): 0 g - Greek yogurt, whole milk (~3/4 cup): 0 g - Ground beef 90/10, cooked (~4 oz): 0 g - Ground turkey 93/7, cooked (~4 oz): 0 g - Haddock or tilapia, cooked (~5 oz fillet): 0 g - Halibut, cooked (~5 oz fillet): 0 g - Heavy cream (2 tbsp): 0 g - Honey (1 tbsp): 0 g - Lobster, cooked (~3.5 oz): 0 g - Mackerel, cooked (~3.5 oz): 0 g - Maple syrup (1 tbsp): 0 g - Mayonnaise (1 tbsp): 0 g - MCT oil (1 tbsp): 0 g - Mozzarella, part-skim (1 oz): 0 g - Mussels, cooked (~3.5 oz): 0 g - Nonfat cottage cheese (~2/3 cup): 0 g - Nonfat Greek yogurt (~3/4 cup): 0 g - Parmesan (1 oz): 0 g - Pork belly (raw weight) (~3 oz): 0 g - Pork chop, boneless, cooked (~5 oz): 0 g - Pork sausage, cooked (2 links): 0 g - Pork tenderloin, cooked (~4 oz): 0 g - Ranch dressing (2 tbsp): 0 g - Ribeye steak, cooked (~8 oz): 0 g - Rotisserie chicken (meat + skin) (~4 oz): 0 g - Salmon, cooked (~5 oz fillet): 0 g - Sardines in oil, drained (1 can drained): 0 g - Scallops, steamed (~3.5 oz): 0 g - Sea bass, cooked (~5 oz fillet): 0 g - Shrimp, cooked (~3.5 oz): 0 g - Skim milk (1 cup): 0 g - Skyr, plain (~3/4 cup): 0 g - Top sirloin steak, cooked (~6 oz): 0 g - Trout, cooked (~5 oz fillet): 0 g - Tuna steak, cooked (~5 oz): 0 g - Tuna, canned in water (1 can drained): 0 g - Turkey breast, roasted (~4 oz): 0 g - Venison, cooked (~4 oz): 0 g - Wagyu steak, cooked (~4 oz): 0 g - Whey isolate (1 scoop): 0 g - Whole eggs, cooked (2 large eggs): 0 g - Whole eggs, hard-boiled (2 large eggs): 0 g