Foods Highest in Fiber, total dietary

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Corn bran, crude ranks #1 of 50 for Fiber, total dietary, at 79.0G per 100g (282% of the FDA Daily Value).

What These Fiber, total dietary Rankings Mean

This ranking surfaces the top 50 whole foods for Fiber, total dietary, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. The FDA Daily Value for Fiber, total dietary is 28G, so every row translates directly into a percent-DV figure for an adult on a 2,000-calorie diet.

At the top of the ranking sits Corn bran, crude, delivering 79.0G per 100g, 282% of the Daily Value in a 100g portion. The top three (Corn bran, crude, Gums, seed gums (includes locust bean, guar), Fungi, Cloud ears, dried) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Fiber, total dietary sources side-by-side

# Food Amount % DV
1 Corn bran, crude 79.0 G 282%
2 Gums, seed gums (includes locust bean, guar) 77.3 G 276%
3 Fungi, Cloud ears, dried 70.1 G 250%
4 Spices, curry powder 53.2 G 190%
5 Spices, cinnamon, ground 53.1 G 190%
6 Spices, savory, ground 45.7 G 163%
7 Baobab powder 44.5 G 159%
8 Pinon Nuts, roasted (Navajo) 43.4 G 155%
9 Wheat bran, crude 42.8 G 153%
10 Spices, rosemary, dried 42.6 G 152%
11 Spices, oregano, dried 42.5 G 152%
12 Spices, coriander seed 41.9 G 150%
13 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 41.3 G 148%
14 Spices, marjoram, dried 40.3 G 144%
15 Spices, sage, ground 40.3 G 144%
16 Spices, fennel seed 39.8 G 142%
17 Spices, caraway seed 38.0 G 136%
18 Spices, basil, dried 37.7 G 135%
19 Cocoa, dry powder, unsweetened 37.0 G 132%
20 Spices, thyme, dried 37.0 G 132%
21 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 36.7 G 131%
22 Sorghum bran, white, unenriched, dry, raw 35.0 G 125%
23 Spices, paprika 34.9 G 125%
24 Spices, chili powder 34.8 G 124%
25 Seeds, chia seeds, dried 34.4 G 123%
26 Flour, coconut 34.2 G 122%
27 Spices, cloves, ground 33.9 G 121%
28 Cocoa, dry powder, hi-fat or breakfast, processed with alkali 33.9 G 121%
29 Parsley, freeze-dried 32.7 G 117%
30 Cocoa, dry powder, unsweetened, processed with alkali 29.8 G 106%
31 Spearmint, dried 29.8 G 106%
32 Peppers, hot chile, sun-dried 28.7 G 102%
33 Spices, cardamom 28.0 G 100%
34 Seeds, flaxseed 27.3 G 98%
35 Spices, pepper, red or cayenne 27.2 G 97%
36 Leavening agents, yeast, baker's, active dry 26.9 G 96%
37 Peppers, pasilla, dried 26.8 G 96%
38 Spices, parsley, dried 26.7 G 95%
39 Spices, bay leaf 26.3 G 94%
40 Spices, pepper, white 26.2 G 94%
41 Chives, freeze-dried 26.2 G 94%
42 Winged beans, mature seeds, raw 25.9 G 93%
43 Hyacinth beans, mature seeds, raw 25.6 G 91%
44 Spices, pepper, black 25.3 G 90%
45 Beans, french, mature seeds, raw 25.2 G 90%
46 Beans, yellow, mature seeds, raw 25.1 G 90%
47 Broadbeans (fava beans), mature seeds, raw 25.0 G 89%
48 Beans, kidney, royal red, mature seeds, raw 24.9 G 89%
49 Beans, kidney, california red, mature seeds, raw 24.9 G 89%
50 Beans, kidney, all types, mature seeds, raw 24.9 G 89%

Frequently Asked Questions

What food is highest in Fiber, total dietary?

Corn bran, crude is the food highest in Fiber, total dietary, with 79.0G per 100g. That provides 282% of the Daily Value.

How much Fiber, total dietary do I need per day?

The FDA Daily Value for Fiber, total dietary is 28G, based on a 2,000-calorie diet. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare professional for personalized recommendations.

What are good whole food sources of Fiber, total dietary?

Top whole food sources of Fiber, total dietary include Corn bran, crude, Gums, seed gums (includes locust bean, guar), Fungi, Cloud ears, dried, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Fiber, total dietary DV = 28G based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.