Food rankings

Foods highest in fiber

The food with the most fiber here is wheat bran: 42.8 g per 100 g, followed by flaxseed (27.3 g) and dry split peas (22.2 g). The table ranks 30 foods by dietary fiber per 100 g.

#	Food	Fiber per 100 g	Calories per 100 g	Serving	Calories per serving
1	Wheat Bran	42.8 g	216	1 cup	125
2	Flaxseed	27.3 g	534	1 tbsp, whole	55
3	Dry Split Peas	22.2 g	364	1 cup	713
4	Rice Bran	21 g	316	1 cup	373
5	Dry Great Northern Beans	20.2 g	339	1 cup	620
6	Whole Pumpkin Seeds	18.4 g	446	1 oz (85 seeds)	126
7	Roasted Soybeans	17.7 g	469	1 cup	807
8	Unsweetened Baking Chocolate	16.6 g	642	1 cup, grated	847
9	Dry Pearled Barley	15.6 g	352	1 cup	704
10	Dry Black Beans	15.5 g	341	1 cup	662
11	Dry Pinto Beans	15.5 g	347	1 cup	670
12	Oat Bran	15.4 g	246	1 cup	231
13	Dry Navy Beans	15.3 g	337	1 cup	701
14	Dry Kidney Beans	15.2 g	337	1 cup	620
15	Dry White Beans	15.2 g	333	1 cup	673
16	Toasted Wheat Germ	15.1 g	382	1 oz	108
17	Popcorn	14.5 g	387	1 cup	31
18	Toasted Sesame Seeds	14 g	565	1 oz	160
19	Honey Roasted Almonds	13.7 g	594	1 oz	168
20	Dry Chickpeas	12.2 g	378	1 cup	756
21	Wheat Berries	12.2 g	327	1 cup	628
22	Grape Leaves	11 g	93	1 cup	13
23	Dark Chocolate 70-85% Cacao	10.9 g	598	1 oz	170
24	Dry Red Lentils	10.8 g	358	1 cup	687
25	Dry Black-Eyed Peas	10.6 g	336	1 cup	561
26	Lemon Peel	10.6 g	47	1 tbsp	3
27	Orange Peel	10.6 g	97	1 tbsp	6
28	Pistachios	10.6 g	560	1 oz (49 kernels)	159
29	Passion Fruit	10.4 g	97	1 fruit without refuse	17
30	Almond Butter	10.3 g	614	1 tbsp	98

Which food has the most fiber?

wheat bran (42.8 g), then flaxseed (27.3 g) and dry split peas (22.2 g), all per 100 g. The table above lists the full ranking.

How is this list ranked?

Every food is compared per 100 g, so foods with different serving sizes compare at equal weight. Values are USDA FoodData Central (SR Legacy and FNDDS) figures. Powders and dried or concentrated forms are left out of the protein and fiber lists, and drinks, spices, sauces and sweeteners are left out of the whole-diet lists.

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