The ten foods with the most total dietary fiber per 100 grams in USDA FoodData Central's SR Legacy data - led by corn bran at 79.0 g.
In USDA FoodData Central's SR Legacy data, Corn Bran (crude) has the most total dietary fiber of any food on this list at 79.0 g per 100 g, followed by crude wheat bran (42.8 g) and dried chia seeds (34.4 g). The ranking uses each food's single SR Legacy entry and excludes herbs, spices, supplements, flours and branded products.
This list ranks foods by total dietary fiber per 100 grams, using only one USDA data system: the SR Legacy foods in FoodData Central. Every figure links to the specific FoodData Central entry it came from. Per-100-gram rankings favor dry, concentrated foods, so grain brans and seeds dominate. Because foods are eaten in very different amounts, a high value per 100 g says nothing about how much fiber a typical portion supplies. This page reports what the official data says; it is not dietary advice.
Crude corn bran, the outer layer of the maize kernel, carries 79.0 g of total dietary fiber per 100 g in USDA FoodData Central - the highest value of any food that meets this list's inclusion rules, and nearly double the next entry.
Crude wheat bran, the hard outer layer of the wheat kernel removed when white flour is milled, is listed at 42.8 g of fiber per 100 g.
Dried chia seeds (Salvia hispanica) are listed at 34.4 g of fiber per 100 g, the highest of any seed in the database that meets the inclusion rules.
Flaxseed (Linum usitatissimum) is listed at 27.3 g of fiber per 100 g.
Crude rice bran, the layer removed when brown rice is polished to white rice, is listed at 21.0 g of fiber per 100 g.
Whole roasted pumpkin and squash seeds - eaten with the hull - are listed at 18.4 g of fiber per 100 g. Hulled kernels (pepitas) are a separate, much lower-fiber entry, because most of the fiber is in the hull.
Hulled barley, the whole grain with only the inedible outer husk removed, is listed at 17.3 g of fiber per 100 g (dry, uncooked).
Toasted, hulled (decorticated) sesame seed kernels are listed at 16.9 g of fiber per 100 g; the salted and unsalted entries carry the same fiber value.
Unsweetened desiccated coconut - the dried, shredded flesh of mature coconuts - is listed at 16.3 g of fiber per 100 g.
Raw oat bran, the outer layer of the oat groat, is listed at 15.4 g of fiber per 100 g (dry, uncooked).
| # | Name | food_category | fdc_description | fdc_id |
|---|---|---|---|---|
| 1 | Corn Bran | Grain bran | Corn bran, crude | 170289 |
| 2 | Wheat Bran (crude) | Grain bran | Wheat bran, crude | 169722 |
| 3 | Chia Seeds (dried) | Seeds | Seeds, chia seeds, dried | 170554 |
| 4 | Flaxseed | Seeds | Seeds, flaxseed | 169414 |
| 5 | Rice Bran (crude) | Grain bran | Rice bran, crude | 169713 |
| 6 | Pumpkin & Squash Seeds (whole, roasted) | Seeds | Seeds, pumpkin and squash seeds, whole, roasted, without salt | 170188 |
| 7 | Barley (hulled) | Whole grain | Barley, hulled | 170283 |
| 8 | Sesame Seed Kernels (toasted) | Seeds | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | 169416 |
| 9 | Coconut, Dried Unsweetened | Nuts | Nuts, coconut meat, dried (desiccated), not sweetened | 170170 |
| 10 | Oat Bran (raw) | Grain bran | Oat bran, raw | 168872 |
Foods are ranked by total dietary fiber (g per 100 g) as published in USDA FoodData Central, SR Legacy data type (the final release of the USDA National Nutrient Database for Standard Reference). No other database is mixed in. Inclusion rules: single-ingredient foods only. Excluded: herbs and spices (FDC 'Spices and Herbs' group, e.g. cinnamon, curry powder); fiber supplements and isolated gums (psyllium husk has no SR Legacy entry, and seed gums are additives); branded and fortified ready-to-eat cereals; flours, meals and powders (including cocoa powder); dried, sun-dried and freeze-dried vegetables, fungi and seaweeds (eaten rehydrated or as seasonings); entries from the regional American Indian/Alaska Native foods group; and dry, uncooked legumes, which are counted as cooked (e.g. black beans, cooked, 8.7 g). Grains and seeds are counted as sold (dry). Where FDC has several entries for the same food (e.g. salted and unsalted, or hulled and pearled barley), it appears once, using the highest-valued entry. Roasted soybeans are left out because FDC's two roasted-soybean entries conflict (17.7 g for 'roasted' vs 8.1 g for 'dry roasted'), so no single figure can be stated with confidence. Values are shown exactly as published; ties are broken by the unrounded value.
Among the foods that meet this list's rules, crude corn bran has the most: 79.0 g of total dietary fiber per 100 g in USDA FoodData Central (SR Legacy, FDC 169722 is wheat bran at 42.8 g; corn bran is FDC 170289). Some excluded items are also very high, such as ground cinnamon (53.1 g) and curry powder (53.2 g), but they are spices used in small amounts.
USDA's SR Legacy data has no entry for plain psyllium husk; its values appear only on manufacturers' product labels. This list uses a single official data system, so supplement-label figures are not mixed in.
Among the foods that meet this list's rules, crude corn bran has the most: 79.0 g of total dietary fiber per 100 g in USDA FoodData Central (SR Legacy, FDC 170289). Some excluded items are also very high, such as curry powder (53.2 g) and ground cinnamon (53.1 g), but they are spices used in small amounts.
Cooking adds water, which lowers fiber per 100 g. SR Legacy lists cooked black beans at 8.7 g, cooked split peas at 8.3 g, cooked lentils at 7.9 g and cooked chickpeas at 7.6 g per 100 g - well below dry brans and seeds, even though portion sizes differ.
In SR Legacy, raw avocado is listed at 6.7 g of fiber per 100 g, raw raspberries at 6.5 g, raw blackberries at 5.3 g, raw pears at 3.1 g and raw apples with skin at 2.4 g. Dried plums (prunes) are listed at 7.1 g.
Yes, because of added water. SR Legacy lists regular and quick oats at 10.1 g of fiber per 100 g dry and 1.7 g per 100 g cooked with water.
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