Dietary fiber supports digestive health, helps regulate blood sugar, promotes satiety, and is associated with lower risk of heart disease and certain cancers. Despite these benefits, most people in Western countries consume only 15–17 g of fiber per day, well below the recommended 25 g (women) to 38 g (men).
This list ranks foods by their total dietary fiber content per 100 grams of edible portion, using the USDA FoodData Central database. Concentrated fiber sources like psyllium husk top the list, but several whole foods — chia seeds, wheat bran, and flaxseeds — are also exceptionally fiber-dense.
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Fiber (g/100g)
Fiber (g/100g)
Psyllium Husk
71 g
Wheat Bran (crude)
42.8 g
Chia Seeds (dried)
34.4 g
Flaxseeds (whole)
27.3 g
Coconut, Dried Unsweetened
16.3 g
Oat Bran (raw)
15.4 g
Popcorn (air-popped)
14.5 g
Almonds (raw)
12.5 g
Oats (dry, rolled)
10.1 g
Black Beans (cooked)
8.7 g
The ranking
1
Psyllium Husk
Psyllium husk is the ground outer coating of Plantago ovata seeds, containing 71 g of fiber per 100 g. It is the most concentrated fiber source available and is commonly used as a bulk-forming laxative and fiber supplement. Unlike many other fibers, psyllium forms a viscous gel that helps lower cholesterol and regulate blood sugar. A typical 10 g serving (about 1 tablespoon) provides 7.1 g of fiber.
type: Plant-basedfood_category: Fiber supplementfiber_type: Soluble (viscous gel-forming)typical_serving: ~10 g (1 tbsp) = ~7.1 g fiber
2
Wheat Bran (crude)
Wheat bran is the hard outer layer of the wheat kernel, removed during the milling of refined flour. It contains 42.8 g of fiber per 100 g, mostly insoluble fiber that promotes regularity and digestive health. A 30 g serving (about 1/2 cup) provides roughly 12.8 g of fiber — about one-third of the daily recommended intake for men.
type: Plant-basedfood_category: Grain byproductfiber_type: Primarily insolubletypical_serving: ~30 g (1/2 cup) = ~12.8 g fiber
3
Chia Seeds (dried)
Chia seeds (Salvia hispanica) contain 34.4 g of fiber per 100 g, of which about 85% is insoluble and 15% is soluble. When mixed with liquid, they form a gel-like consistency due to their soluble fiber, making them a popular ingredient in puddings and smoothies. A 30 g serving (about 2 tablespoons) provides roughly 10.3 g of fiber.
type: Plant-basedfood_category: Seedsfiber_type: Mixed (85% insoluble, 15% soluble)typical_serving: ~30 g (2 tbsp) = ~10.3 g fiber
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4
Flaxseeds (whole)
Whole flaxseeds (Linum usitatissimum) contain 27.3 g of fiber per 100 g, along with alpha-linolenic acid (ALA), an omega-3 fatty acid, and lignans with antioxidant properties. Ground flaxseeds have better nutrient bioavailability than whole, as whole seeds can pass through the digestive tract undigested. A 30 g serving (about 3 tablespoons) provides roughly 8.2 g of fiber.
type: Plant-basedfood_category: Seedsfiber_type: Mixed (soluble and insoluble)typical_serving: ~30 g (3 tbsp) = ~8.2 g fiber
5
Coconut, Dried Unsweetened
Dried unsweetened coconut (desiccated coconut) contains 16.3 g of fiber per 100 g. It is the shredded, dried flesh of mature coconuts without added sugar. It is also high in saturated fat (mostly medium-chain triglycerides) and provides manganese, copper, and selenium. A 30 g serving provides roughly 4.9 g of fiber.
type: Plant-basedfood_category: Dried fruit / nutfiber_type: Insolubletypical_serving: ~30 g (1/4 cup) = ~4.9 g fiber
6
Oat Bran (raw)
Oat bran is the outer layer of the oat groat, concentrated in beta-glucan — a soluble fiber proven to lower LDL cholesterol. It contains 15.4 g of fiber per 100 g. A 30 g serving (about 1/3 cup) provides roughly 4.6 g of fiber, primarily the cholesterol-lowering soluble type. Oat bran can be cooked as a hot cereal or added to baked goods.
type: Plant-basedfood_category: Grain byproductfiber_type: Soluble (beta-glucan)typical_serving: ~30 g (1/3 cup) = ~4.6 g fiber
7
Popcorn (air-popped)
Air-popped popcorn is a whole grain that contains 14.5 g of fiber per 100 g — one of the highest fiber concentrations among common snack foods. A 3-cup serving of air-popped popcorn (about 24 g) provides roughly 3.5 g of fiber. The fiber content is similar whether salted or plain, but oil-popped and buttered versions have higher calorie and fat content.
type: Plant-basedfood_category: Whole grainfiber_type: Insolubletypical_serving: ~24 g (3 cups) = ~3.5 g fiber
8
Almonds (raw)
Raw almonds contain 12.5 g of fiber per 100 g, making them one of the highest-fiber nuts. A 30 g serving (about 23 almonds) provides roughly 3.8 g of fiber, along with vitamin E, magnesium, and healthy monounsaturated fats. Almonds are a convenient, shelf-stable high-fiber snack.
type: Plant-basedfood_category: Nutsfiber_type: Insolubletypical_serving: ~30 g (23 almonds) = ~3.8 g fiber
9
Oats (dry, rolled)
Dry rolled oats (oatmeal) contain 10.1 g of fiber per 100 g, including the soluble beta-glucan fiber known for cholesterol-lowering effects. A 40 g serving (about 1/2 cup dry) provides roughly 4 g of fiber. When cooked, the water content increases, so the fiber per 100 g drops to about 1.7 g in cooked oatmeal.
type: Plant-basedfood_category: Whole grainfiber_type: Mixed (soluble beta-glucan and insoluble)typical_serving: ~40 g dry (1/2 cup) = ~4 g fiber
10
Black Beans (cooked)
Cooked black beans contain 8.7 g of fiber per 100 g, making them one of the highest-fiber legumes. A 1-cup serving (about 180 g cooked) provides roughly 15.7 g of fiber — more than half the daily recommended intake for women. Black beans are also rich in plant protein, folate, iron, and magnesium.
type: Plant-basedfood_category: Legumesfiber_type: Mixed (soluble and insoluble)typical_serving: ~180 g (1 cup cooked) = ~15.7 g fiber
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Full comparison
#
Name
type
food_category
fiber_type
typical_serving
1
Psyllium Husk
Plant-based
Fiber supplement
Soluble (viscous gel-forming)
~10 g (1 tbsp) = ~7.1 g fiber
2
Wheat Bran (crude)
Plant-based
Grain byproduct
Primarily insoluble
~30 g (1/2 cup) = ~12.8 g fiber
3
Chia Seeds (dried)
Plant-based
Seeds
Mixed (85% insoluble, 15% soluble)
~30 g (2 tbsp) = ~10.3 g fiber
4
Flaxseeds (whole)
Plant-based
Seeds
Mixed (soluble and insoluble)
~30 g (3 tbsp) = ~8.2 g fiber
5
Coconut, Dried Unsweetened
Plant-based
Dried fruit / nut
Insoluble
~30 g (1/4 cup) = ~4.9 g fiber
6
Oat Bran (raw)
Plant-based
Grain byproduct
Soluble (beta-glucan)
~30 g (1/3 cup) = ~4.6 g fiber
7
Popcorn (air-popped)
Plant-based
Whole grain
Insoluble
~24 g (3 cups) = ~3.5 g fiber
8
Almonds (raw)
Plant-based
Nuts
Insoluble
~30 g (23 almonds) = ~3.8 g fiber
9
Oats (dry, rolled)
Plant-based
Whole grain
Mixed (soluble beta-glucan and insoluble)
~40 g dry (1/2 cup) = ~4 g fiber
10
Black Beans (cooked)
Plant-based
Legumes
Mixed (soluble and insoluble)
~180 g (1 cup cooked) = ~15.7 g fiber
How we ranked this
Foods are ranked by total dietary fiber content in grams per 100 grams of edible portion, in descending order (rank 1 = highest fiber concentration). Values are drawn from the USDA FoodData Central database, which aggregates analytical data from government, academic, and industry sources. Concentrated fiber supplements (psyllium husk) are included because they are consumed as food products, but the list notes which entries are whole foods versus supplements. All values reflect the food as typically consumed (dry for grains and seeds, cooked for legumes, raw for produce).
FAQ
What food has the most fiber per 100 g?
Psyllium husk contains the most fiber at 71 g per 100 g, but it is used as a supplement rather than a whole food. Among whole foods, wheat bran (42.8 g/100 g), chia seeds (34.4 g/100 g), and flaxseeds (27.3 g/100 g) have the highest fiber content per gram.
How much fiber should I eat per day?
The Adequate Intake (AI) for dietary fiber is 25 g/day for adult women and 38 g/day for adult men. Most people in Western countries consume only 15–17 g per day, well below recommendations. Increasing fiber intake gradually, along with increased water intake, helps avoid digestive discomfort.
What is the best high-fiber fruit?
Avocado (technically a fruit) leads at 6.7 g of fiber per 100 g, followed by raspberries (6.5 g), blackberries (5.3 g), pears (3.1 g), and apples with skin (2.4 g). Dried fruits like prunes (7.1 g/100 g) are also excellent fiber sources, though they are higher in sugar.
Do legumes have a lot of fiber?
Yes. Legumes are among the best whole-food fiber sources. Cooked black beans (8.7 g/100 g), split peas (8.3 g/100 g), lentils (7.9 g/100 g), chickpeas (7.6 g/100 g), and kidney beans (7.4 g/100 g) each provide substantial fiber along with plant protein and micronutrients.