Foods Highest in High Molecular Weight Dietary Fiber (HMWDF)
Top 18 whole foods per 100g, from USDA Standard Reference and Foundation databases
Flour, potato ranks #1 of 18 for High Molecular Weight Dietary Fiber (HMWDF), at 14.8G per 100g.
What These High Molecular Weight Dietary Fiber (HMWDF) Rankings Mean
This ranking surfaces the top 18 whole foods for High Molecular Weight Dietary Fiber (HMWDF), 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. There is no established FDA Daily Value for High Molecular Weight Dietary Fiber (HMWDF), so amounts are reported in absolute terms (G per 100g edible portion).
At the top of the ranking sits Flour, potato, delivering 14.8G per 100g. The top three (Flour, potato, Potatoes, russet, without skin, raw, Flour, barley) 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 High Molecular Weight Dietary Fiber (HMWDF) sources side-by-side
| # | Food | Amount | % DV |
|---|---|---|---|
| 1 | Flour, potato | 14.8 G | - |
| 2 | Potatoes, russet, without skin, raw | 13.8 G | - |
| 3 | Flour, barley | 13.8 G | - |
| 4 | Potatoes, gold, without skin, raw | 13.3 G | - |
| 5 | Potatoes, red, without skin, raw | 12.9 G | - |
| 6 | Flour, oat, whole grain | 11.6 G | - |
| 7 | Oats, whole grain, steel cut | 11.2 G | - |
| 8 | Flour, buckwheat | 10.7 G | - |
| 9 | Oats, whole grain, rolled, old fashioned | 9.7 G | - |
| 10 | Flour, amaranth | 7.9 G | - |
| 11 | Flour, sorghum | 7.4 G | - |
| 12 | Flour, quinoa | 6.3 G | - |
| 13 | Flour, cassava | 6.3 G | - |
| 14 | Sweet potatoes, orange flesh, without skin, raw | 4.3 G | - |
| 15 | Buckwheat, whole grain | 4.1 G | - |
| 16 | Rice, brown, long grain, unenriched, raw | 3.4 G | - |
| 17 | Millet, whole grain | 2.7 G | - |
| 18 | Rice, white, long grain, unenriched, raw | 1.9 G | - |
Frequently Asked Questions
What food is highest in High Molecular Weight Dietary Fiber (HMWDF)?
Flour, potato is the food highest in High Molecular Weight Dietary Fiber (HMWDF), with 14.8G per 100g.
How much High Molecular Weight Dietary Fiber (HMWDF) do I need per day?
There is no established FDA Daily Value for High Molecular Weight Dietary Fiber (HMWDF). Consult a healthcare professional for guidance on appropriate intake levels.
What are good whole food sources of High Molecular Weight Dietary Fiber (HMWDF)?
Top whole food sources of High Molecular Weight Dietary Fiber (HMWDF) include Flour, potato, Potatoes, russet, without skin, raw, Flour, barley, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.
Read our methodology , how this data is sourced, computed, and verified.