Nutrient ranking · USDA SR Legacy & Foundation

Highest Fiber Foods

According to USDA FoodData Central (refreshed July 2026), top 50 whole foods ranked by dietary fiber per 100g.

50
Foods ranked
79.0g
Top: Corn bran
Fiber
Ranked by

The verdict

Corn bran tops every USDA reference food at 79.0g per 100 g - and the 50ᵗʰ-ranked food still delivers 24.9g, so every food on this list is a genuinely strong source of fiber.

79.0g
top - Corn bran
24.9g
the bar to make the top 50
50
whole foods ranked

Values from USDA laboratory analysis. Verify with USDA FoodData Central → · FDA labeling rules →

Top 15 by fiber

Whole foods ranked per 100 g, USDA reference data

  1. 1 Corn bran, crude 79.0g
  2. 2 Gums, seed gums (includes locust bean 77.3g
  3. 3 Fungi, Cloud ears 70.1g
  4. 4 Spices, curry powder 53.2g
  5. 5 Spices, cinnamon 53.1g
  6. 6 Spices, savory 45.7g
  7. 7 Baobab powder 44.5g
  8. 8 Pinon Nuts, roasted (Navajo) 43.4g
  9. 9 Wheat bran, crude 42.8g
  10. 10 Spices, rosemary 42.6g
  11. 11 Spices, oregano 42.5g
  12. 12 Spices, coriander seed 41.9g
  13. 13 Cereals ready-to-eat, SUN COUNTRY 41.3g
  14. 14 Spices, marjoram 40.3g
  15. 15 Spices, sage 40.3g
Fiber (g/100g) Source: USDA FoodData Central (July 2026)

The bar to make this top 50

Where the 50th-ranked food's fiber per 100g sits among every USDA reference (whole) food, so you can see how selective this ranking really is.

Fiber per 100g, the top-50 cut-off vs every USDA reference food

USDA reference (whole) foods with a value for this nutrient

25 Top 1% higher than 99% of 4,090 USDA reference foods

0–2: 1,838 USDA reference foods (45%). Below this entry. 2–4: 1,134 USDA reference foods (28%). Below this entry. 4–6: 437 USDA reference foods (11%). Below this entry. 6–8: 231 USDA reference foods (6%). Below this entry. 8–10: 157 USDA reference foods (4%). Below this entry. 10–12: 110 USDA reference foods (3%). Below this entry. 12–14: 34 USDA reference foods (1%). Below this entry. 14–16: 38 USDA reference foods (1%). Below this entry. 16–18: 19 USDA reference foods (0%). Below this entry. 18–20: 13 USDA reference foods (0%). Below this entry. 20–22: 14 USDA reference foods (0%). Below this entry. 22–24: 10 USDA reference foods (0%). Below this entry. 24–26: 13 USDA reference foods (0%). This entry sits in this band. 26–28: 8 USDA reference foods (0%). Above this entry. 28–30: 34 USDA reference foods (1%). Above this entry. 30–32: 0 USDA reference foods (0%). Above this entry. Top-50 cut-off 0 32 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Is the top food also the best value?

Each of the top 50 foods plotted by fiber against calories per 100g -- the highest-ranked food isn't always the most efficient pick.

#1 (Corn bran): 79.0g fiber, 224 kcal per 100g -- median across the top 50

22.237.152.066.881.7182.9276.7370.5464.3558.0Fiber / 100gCalories / 100gCorn bran: Fiber / 100g 79, Calories / 100g 224Point 2: Fiber / 100g 77.3, Calories / 100g 332Point 3: Fiber / 100g 70.1, Calories / 100g 284Point 4: Fiber / 100g 53.2, Calories / 100g 325Point 5: Fiber / 100g 53.1, Calories / 100g 247Point 6: Fiber / 100g 45.7, Calories / 100g 272Point 7: Fiber / 100g 44.5, Calories / 100g 250Point 8: Fiber / 100g 43.4, Calories / 100g 541Point 9: Fiber / 100g 42.8, Calories / 100g 216Point 10: Fiber / 100g 42.6, Calories / 100g 331Point 11: Fiber / 100g 42.5, Calories / 100g 265Point 12: Fiber / 100g 41.9, Calories / 100g 298Point 13: Fiber / 100g 41.3, Calories / 100g 200Point 14: Fiber / 100g 40.3, Calories / 100g 271Point 15: Fiber / 100g 40.3, Calories / 100g 315Point 16: Fiber / 100g 39.8, Calories / 100g 345Point 17: Fiber / 100g 39.8, Calories / 100g 222Point 18: Fiber / 100g 38, Calories / 100g 333Point 19: Fiber / 100g 37.7, Calories / 100g 233Point 20: Fiber / 100g 37, Calories / 100g 228Point 21: Fiber / 100g 37, Calories / 100g 276Point 22: Fiber / 100g 36.7, Calories / 100g 259Point 23: Fiber / 100g 34.9, Calories / 100g 282Point 24: Fiber / 100g 34.8, Calories / 100g 282Point 25: Fiber / 100g 34.4, Calories / 100g 486Point 26: Fiber / 100g 33.9, Calories / 100g 479Point 27: Fiber / 100g 33.9, Calories / 100g 274Point 28: Fiber / 100g 32.7, Calories / 100g 271Point 29: Fiber / 100g 29.8, Calories / 100g 220Point 30: Fiber / 100g 29.8, Calories / 100g 285Point 31: Fiber / 100g 28.7, Calories / 100g 324Point 32: Fiber / 100g 28, Calories / 100g 311Point 33: Fiber / 100g 27.3, Calories / 100g 534Point 34: Fiber / 100g 27.2, Calories / 100g 318Point 35: Fiber / 100g 26.9, Calories / 100g 325Point 36: Fiber / 100g 26.8, Calories / 100g 345Point 37: Fiber / 100g 26.7, Calories / 100g 292Point 38: Fiber / 100g 26.3, Calories / 100g 313Point 39: Fiber / 100g 26.2, Calories / 100g 311Point 40: Fiber / 100g 26.2, Calories / 100g 296Point 41: Fiber / 100g 25.9, Calories / 100g 409Point 42: Fiber / 100g 25.6, Calories / 100g 344Point 43: Fiber / 100g 25.3, Calories / 100g 251Point 44: Fiber / 100g 25.2, Calories / 100g 343Point 45: Fiber / 100g 25.1, Calories / 100g 345Point 46: Fiber / 100g 25, Calories / 100g 341Point 47: Fiber / 100g 24.9, Calories / 100g 330Point 48: Fiber / 100g 24.9, Calories / 100g 336Point 49: Fiber / 100g 24.9, Calories / 100g 333Point 50: Fiber / 100g 24.9, Calories / 100g 329Lower value, heavierHigh value, heavierLower value, lighterBest value: high, light
#1 (Corn bran): 79.0g fiber, 224 kcal per 100g -- median across the top 50
Read the chart as text
  • Corn bran: Fiber / 100g 79, Calories / 100g 224
  • Point 2: Fiber / 100g 77.3, Calories / 100g 332
  • Point 3: Fiber / 100g 70.1, Calories / 100g 284
  • Point 4: Fiber / 100g 53.2, Calories / 100g 325
  • Point 5: Fiber / 100g 53.1, Calories / 100g 247
  • Point 6: Fiber / 100g 45.7, Calories / 100g 272
  • Point 7: Fiber / 100g 44.5, Calories / 100g 250
  • Point 8: Fiber / 100g 43.4, Calories / 100g 541
  • Point 9: Fiber / 100g 42.8, Calories / 100g 216
  • Point 10: Fiber / 100g 42.6, Calories / 100g 331
  • Point 11: Fiber / 100g 42.5, Calories / 100g 265
  • Point 12: Fiber / 100g 41.9, Calories / 100g 298
  • Point 13: Fiber / 100g 41.3, Calories / 100g 200
  • Point 14: Fiber / 100g 40.3, Calories / 100g 271
  • Point 15: Fiber / 100g 40.3, Calories / 100g 315
  • Point 16: Fiber / 100g 39.8, Calories / 100g 345
  • Point 17: Fiber / 100g 39.8, Calories / 100g 222
  • Point 18: Fiber / 100g 38, Calories / 100g 333
  • Point 19: Fiber / 100g 37.7, Calories / 100g 233
  • Point 20: Fiber / 100g 37, Calories / 100g 228
  • Point 21: Fiber / 100g 37, Calories / 100g 276
  • Point 22: Fiber / 100g 36.7, Calories / 100g 259
  • Point 23: Fiber / 100g 34.9, Calories / 100g 282
  • Point 24: Fiber / 100g 34.8, Calories / 100g 282
  • Point 25: Fiber / 100g 34.4, Calories / 100g 486
  • Point 26: Fiber / 100g 33.9, Calories / 100g 479
  • Point 27: Fiber / 100g 33.9, Calories / 100g 274
  • Point 28: Fiber / 100g 32.7, Calories / 100g 271
  • Point 29: Fiber / 100g 29.8, Calories / 100g 220
  • Point 30: Fiber / 100g 29.8, Calories / 100g 285
  • Point 31: Fiber / 100g 28.7, Calories / 100g 324
  • Point 32: Fiber / 100g 28, Calories / 100g 311
  • Point 33: Fiber / 100g 27.3, Calories / 100g 534
  • Point 34: Fiber / 100g 27.2, Calories / 100g 318
  • Point 35: Fiber / 100g 26.9, Calories / 100g 325
  • Point 36: Fiber / 100g 26.8, Calories / 100g 345
  • Point 37: Fiber / 100g 26.7, Calories / 100g 292
  • Point 38: Fiber / 100g 26.3, Calories / 100g 313
  • Point 39: Fiber / 100g 26.2, Calories / 100g 311
  • Point 40: Fiber / 100g 26.2, Calories / 100g 296
  • Point 41: Fiber / 100g 25.9, Calories / 100g 409
  • Point 42: Fiber / 100g 25.6, Calories / 100g 344
  • Point 43: Fiber / 100g 25.3, Calories / 100g 251
  • Point 44: Fiber / 100g 25.2, Calories / 100g 343
  • Point 45: Fiber / 100g 25.1, Calories / 100g 345
  • Point 46: Fiber / 100g 25, Calories / 100g 341
  • Point 47: Fiber / 100g 24.9, Calories / 100g 330
  • Point 48: Fiber / 100g 24.9, Calories / 100g 336
  • Point 49: Fiber / 100g 24.9, Calories / 100g 333
  • Point 50: Fiber / 100g 24.9, Calories / 100g 329

Reading the Highest Fiber Foods Ranking

According to USDA FoodData Central (April 2026 release), the Highest Fiber Foods ranking surfaces 50 whole foods from the Standard Reference Legacy and Foundation databases, ordered by fiber per 100g serving. The number-one food on this list is Corn bran, crude, delivering 79.0g and carrying 224 calories in the same 100g portion. That combination of calorie count and fiber is what makes the top of the ranking genuinely useful: high nutrient value against a reasonable calorie cost.

Top 50 whole foods ranked by dietary fiber per 100g Because branded and processed foods are excluded, every entry here reflects a whole-food ingredient: raw or minimally prepared, with nutrient values from USDA laboratory analysis rather than manufacturer-submitted labels. The top five, Corn bran, Gums, Fungi, Spices, Spices, span multiple food groups, which matters for meal planning: a high-fiber diet built entirely on one food group will miss other nutrients that rotating across groups naturally supplies. The visual bars beside each row scale against the maximum, so a food halfway down the list with a three-quarter bar is still a strong source rather than a distant also-ran.

Rankings like this work best as shopping-list anchors rather than as strict eating rules. A food scoring high on fiber may still bring sodium, saturated fat, or other considerations that matter for specific diets, which is why each food in the table links to a full FDA-format nutrition label with macros, micronutrients, and daily values. Use the other diet rankings (keto-friendly, high-fiber, low-calorie, best protein-to-calorie ratio) to triangulate foods that satisfy multiple goals at once. For interpretation help, the nutrition guides explain how to balance rankings against real-world portion sizes and daily value targets.

→ Compare the top three highest fiber foods side-by-side

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

Frequently Asked Questions

What food has the most fiber? ▼

Corn bran, crude has the highest amount with 79.0g per 100g.

How much fiber do I need per day? ▼

The recommended daily intake is 25g for women and 38g for men (ages 19–50). Most Americans only get about 15g per day.

Does fiber help with weight loss? ▼

Fiber promotes satiety (feeling full) and slows digestion, which can help reduce overall calorie intake. High-fiber foods also tend to be less calorie-dense.

More Diet Rankings

Highest Protein Foods → Lowest Calorie Foods → Keto-Friendly Foods → Best Protein-to-Calorie Ratio →

More from the GetFoodFacts library

Key takeaways

  • The #1 food, Corn bran, is 46% ahead of the 10th-ranked food, so the very top of this list carries an outsized share of the fiber advantage.
  • Even the 50th-ranked food still delivers 24.9g per 100g, so every entry on this page is a genuinely strong source, not just the top few.
  • The value-vs-cost view above shows the #1-ranked food isn't always the most efficient pick within this top 50, worth a look before assuming higher rank means better fit. Jump to the value-vs-cost chart
  • This list excludes branded and processed foods by design, for those, compare any two foods directly or browse by category. Compare two foods

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: GetFoodFacts ranking rule — Top 50 whole foods ranked by dietary fiber per 100g.
This information is for reference only and should not replace professional dietary advice.

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

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.