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Foods high in fiber

The most fiber per typical portion among 12,903 USDA reference foods: passion-fruit, 25 g in 1 cup, 89% of the 28 g Daily Value. 111 of the 1,014 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most fiber per portion?

  1. 1
    Passion-fruit
    Passion-fruit, (granadilla), purple, raw · 1 cup (236 g)
    25g89% DV · 10 g per 100 g · 21 g per 200 calories
  2. 2
    Navy beans
    Beans, navy, mature seeds, cooked, boiled, without salt · 1 cup (182 g)
    19g68% DV · 11 g per 100 g · 15 g per 200 calories
  3. 3
    Small white beans
    Beans, small white, mature seeds, cooked, boiled, without salt · 1 cup (179 g)
    19g68% DV · 10 g per 100 g · 15 g per 200 calories
  4. 4
    Yellow beans
    Beans, yellow, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    18g64% DV · 10 g per 100 g · 14 g per 200 calories
  5. 5
    Dal
    Dal · 1 cup (240 g)
    18g64% DV · 7.5 g per 100 g · 10 g per 200 calories
  6. 6
    Adzuki beans
    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    17g61% DV · 7.3 g per 100 g · 11 g per 200 calories
  7. 7
    French beans
    Beans, french, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    17g61% DV · 9.4 g per 100 g · 15 g per 200 calories
  8. 8
    Black turtle beans
    Beans, black turtle, mature seeds, canned · 1 cup (240 g)
    17g61% DV · 6.9 g per 100 g · 15 g per 200 calories
  9. 9
    Black beans
    Beans, black, mature seeds, canned, low sodium · 1 cup (240 g)
    17g61% DV · 6.9 g per 100 g · 15 g per 200 calories
  10. 10
    Cranberry beans
    Beans, cranberry (roman), mature seeds, canned · 1 cup (260 g)
    16g57% DV · 6.3 g per 100 g · 15 g per 200 calories
  11. 11
    Beans and tomatoes
    Beans and tomatoes, no added fat · 1 cup (255 g)
    16g57% DV · 6.4 g per 100 g · 13 g per 200 calories
  12. 12
    Split peas
    Peas, split, mature seeds, cooked, boiled, without salt · 1 cup (196 g)
    16g57% DV · 8.3 g per 100 g · 14 g per 200 calories
  13. 13
    Lentils
    Lentils, mature seeds, cooked, boiled, without salt · 1 cup (198 g)
    16g57% DV · 7.9 g per 100 g · 14 g per 200 calories
  14. 14
    Pinto beans
    Beans, pinto, mature seeds, cooked, boiled, with salt · 1 cup (171 g)
    15g54% DV · 9.0 g per 100 g · 13 g per 200 calories
  15. 15
    Beans
    Beans, NFS · 1 cup (185 g)
    15g54% DV · 8.3 g per 100 g · 8.8 g per 200 calories
  16. 16
    Mung beans
    Mung beans, mature seeds, cooked, boiled, without salt · 1 cup (202 g)
    15g54% DV · 7.6 g per 100 g · 14 g per 200 calories
  17. 17
    Miso
    Miso · 1 cup (275 g)
    15g54% DV · 5.4 g per 100 g · 5.5 g per 200 calories
  18. 18
    Fat added beans
    Beans, from canned, NS as to type, fat added · 1 cup (185 g)
    15g54% DV · 8.0 g per 100 g · 8.6 g per 200 calories
  19. 19
    Rye crackers
    Crackers, rye, wafers, plain · 1 cup, crushed (61 g)
    14g50% DV · 23 g per 100 g · 14 g per 200 calories
  20. 20
    Baked beans
    Beans, baked, canned, no salt added · 1 cup (253 g)
    14g50% DV · 5.5 g per 100 g · 10 g per 200 calories
  21. 21
    Hummus
    Hummus, commercial · 1 cup (246 g)
    14g50% DV · 5.5 g per 100 g · 4.6 g per 200 calories
  22. 22
    Guavas
    Guavas, strawberry, raw · 1 cup (244 g)
    13g46% DV · 5.4 g per 100 g · 16 g per 200 calories
  23. 23
    Lima beans
    Lima beans, large, mature seeds, cooked, boiled, with salt · 1 cup (188 g)
    13g46% DV · 7.0 g per 100 g · 12 g per 200 calories
  24. 24
    Feijoa
    Feijoa, raw · 1 cup 1/2" chunks (205 g)
    13g46% DV · 6.4 g per 100 g · 21 g per 200 calories
  25. 25
    Great northern beans
    Beans, great northern, mature seeds, canned, low sodium · 1 cup (262 g)
    13g46% DV · 4.9 g per 100 g · 8.6 g per 200 calories
  26. 26
    White beans
    Beans, white, mature seeds, canned · 1 cup (262 g)
    13g46% DV · 4.8 g per 100 g · 8.4 g per 200 calories
  27. 27
    Chickpeas
    Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt · 1 cup (164 g)
    12g43% DV · 7.6 g per 100 g · 9.3 g per 200 calories
  28. 28
    Kumquats
    Kumquat, raw · 1 cup (185 g)
    12g43% DV · 6.5 g per 100 g · 18 g per 200 calories
  29. 29
    Dates
    Dates, deglet noor · 1 cup, chopped (147 g)
    12g43% DV · 8.0 g per 100 g · 5.7 g per 200 calories
  30. 30
    Mungo beans
    Mungo beans, mature seeds, cooked, boiled, without salt · 1 cup (180 g)
    12g43% DV · 6.4 g per 100 g · 12 g per 200 calories
  31. 31
    Blackeyed peas
    Blackeyed peas, from frozen · 1 cup (185 g)
    11g39% DV · 6.2 g per 100 g · 8.2 g per 200 calories
  32. 32
    Pork and beans
    Pork and beans · 1 cup (260 g)
    11g39% DV · 4.4 g per 100 g · 8.4 g per 200 calories
  33. 33
    Refried beans
    Refried beans, canned, vegetarian · 1 cup (242 g)
    11g39% DV · 4.7 g per 100 g · 11 g per 200 calories
  34. 34
    Pigeon peas
    Pigeon peas (red gram), mature seeds, cooked, boiled, without salt · 1 cup (168 g)
    11g39% DV · 6.7 g per 100 g · 11 g per 200 calories
  35. 35
    11g39% DV · 20 g per 100 g · 12 g per 200 calories
  36. 36
    Cowpeas
    Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    11g39% DV · 6.5 g per 100 g · 11 g per 200 calories
  37. 37
    Frijoles rojos volteados
    Frijoles rojos volteados (Refried beans, red, canned) · 1 cup (233 g)
    11g39% DV · 4.7 g per 100 g · 6.5 g per 200 calories
  38. 38
    Fat-free refried beans
    Refried beans, canned, fat-free · 1 cup (231 g)
    11g39% DV · 4.7 g per 100 g · 12 g per 200 calories
  39. 39
    Chili beans
    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    11g39% DV · 4.2 g per 100 g · 8.7 g per 200 calories
  40. 40
    Soybeans
    Soybeans, mature cooked, boiled, without salt · 1 cup (172 g)
    10g36% DV · 6.0 g per 100 g · 7.0 g per 200 calories
  41. 41
    Elderberries
    Elderberries, raw · 1 cup (145 g)
    10g36% DV · 7.0 g per 100 g · 19 g per 200 calories
  42. 42
    Wasabi
    Wasabi, root, raw · 1 cup, sliced (130 g)
    10g36% DV · 7.8 g per 100 g · 14 g per 200 calories
  43. 43
    Winter squash
    Squash, winter, hubbard, baked, without salt · 1 cup, cubes (205 g)
    10g36% DV · 4.9 g per 100 g · 20 g per 200 calories
  44. 44
    Whole-wheat crackers
    Crackers, whole-wheat, low salt · 1 cup, crushed (94 g)
    9.9g35% DV · 11 g per 100 g · 4.7 g per 200 calories
  45. 45
    Broadbeans
    Broadbeans (fava beans), mature seeds, canned · 1 cup (256 g)
    9.5g34% DV · 3.7 g per 100 g · 10 g per 200 calories
  46. 46
    Natto
    Natto · 1 cup (175 g)
    9.4g34% DV · 5.4 g per 100 g · 5.1 g per 200 calories
  47. 47
    Sapote
    Sapote, mamey, raw · 1 cup 1" pieces (175 g)
    9.4g34% DV · 5.4 g per 100 g · 8.7 g per 200 calories
  48. 48
    Fava beans
    Beans, fava, in pod, raw · 1 cup (126 g)
    9.4g34% DV · 7.5 g per 100 g · 17 g per 200 calories
  49. 49
    Durian
    Durian, raw or frozen · 1 cup, chopped or diced (243 g)
    9.2g33% DV · 3.8 g per 100 g · 5.2 g per 200 calories
  50. 50
    Crackers, crispbread, rye
    1 cup, crushed (55 g)
    9.1g33% DV · 17 g per 100 g · 9.0 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much fiber a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (14 g per 1,000 calories): 28 g for women and 34 g for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-314 g14 g
4-817 g20 g
9-1322 g25 g
14-1825 g31 g
19-3028 g34 g
31-5025 g31 g
51 and older22 g28 g

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodFiber per 100 gIn the portion ranking
Corn bran, crude79 gnot an everyday portion (rule above)
Gums, seed gums (includes locust bean, guar)77 gnot an everyday portion (rule above)
Fungi, Cloud ears, dried70 gnot an everyday portion (rule above)
Spices, curry powder53 gnot an everyday portion (rule above)
Spices, cinnamon, ground53 gnot an everyday portion (rule above)
Spices, savory, ground46 gnot an everyday portion (rule above)
Baobab powder45 gnot an everyday portion (rule above)
Pinon Nuts, roasted (Navajo)43 gnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Packaged foods that are a good source

CategoryProductsDeclare fiberGood source (10%+ DV per serving)
Canned and Bottled Beans2,8172,8102,747 (98%)
Other Grains and Seeds1,0101,005814 (81%)
Vegetable and Lentil Mixes1,5441,5381,056 (68%)
Chili and Stew1,0721,063692 (65%)
Snack, Energy and Granola Bars7,2047,1394,297 (60%)
Vegetables, Prepared840836493 (59%)
Dough Based Products / Meals465465271 (58%)
Cereal7,1797,1514,126 (57%)

Source: USDA FoodData Central branded foods (manufacturer label data), April 30, 2026 release; "good source": 21 CFR 101.54(c).

Within a food group

Fruits high in fiber

Vegetables high in fiber

Fiber: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov