50 High-Fiber Foods Ranked by Fiber Content

Most high fiber foods lists you find online are either padded with obscure ingredients nobody actually buys, or they measure everything per 100 grams -- which is useless in practice. Nobody eats 100 grams of chia seeds in a sitting.

This is a different kind of list. Every food below is ranked by fiber per standard serving size -- the amount you would actually put on a plate or in a bowl. The serving sizes reflect how people really eat, based on USDA reference amounts. Whether you are trying to hit how much fiber you need per day or just want to make smarter swaps at the grocery store, this is the high fiber foods list to keep handy.

A quick note on the numbers: all fiber values come from the USDA FoodData Central database. Where multiple entries exist for a food (raw vs. cooked, different varieties), I have used the most common preparation. Cooked values for grains and legumes, raw values for fruits you eat raw, and so on.

Legumes: The Fiber Kings

If you are serious about fiber, legumes are where the numbers get real. A single cup of most cooked beans delivers more fiber than most people eat in an entire day. This category single-handedly explains why plant-heavy diets consistently outperform in gut health research.

| Food | Serving Size | Fiber (g) | |------|-------------|-----------| | Navy beans (cooked) | 1 cup (182g) | 19.1 | | Split peas (cooked) | 1 cup (196g) | 16.3 | | Lentils (cooked) | 1 cup (198g) | 15.6 | | Pinto beans (cooked) | 1 cup (171g) | 15.4 | | Black beans (cooked) | 1 cup (172g) | 15.0 | | Lima beans (cooked) | 1 cup (170g) | 13.2 | | Chickpeas (cooked) | 1 cup (164g) | 12.5 | | Kidney beans (cooked) | 1 cup (177g) | 11.3 | | Green peas (cooked) | 1 cup (160g) | 8.8 | | Edamame (shelled) | 1 cup (155g) | 8.1 |

Navy beans sit at the top of this list and it is not close. At over 19 grams per cup, a single serving covers more than two-thirds of the recommended daily intake. Even edamame and green peas -- which people often overlook as fiber sources -- deliver a respectable 8 to 9 grams per cup.

The practical takeaway: canned beans count. Rinse them, heat them, toss them into grain bowls or soups. The fiber difference between canned and dried-then-cooked beans is negligible.

Vegetables

Vegetables tend to be more moderate in fiber per serving compared to legumes, but they bring volume and micronutrient density that is hard to match. The key is eating enough of them, which is easier when you know which ones pull the most weight.

| Food | Serving Size | Fiber (g) | |------|-------------|-----------| | Artichoke (cooked) | 1 medium (120g) | 10.3 | | Green peas (cooked) | 1 cup (160g) | 8.8 | | Broccoli (cooked) | 1 cup (156g) | 5.1 | | Carrots (cooked) | 1 cup (156g) | 4.7 | | Spinach (cooked) | 1 cup (180g) | 4.3 | | Brussels sprouts (cooked) | 1 cup (156g) | 4.1 | | Sweet potato (baked, with skin) | 1 medium (114g) | 3.8 | | Beets (cooked) | 1 cup (170g) | 3.4 | | Cauliflower (cooked) | 1 cup (124g) | 2.9 | | Kale (cooked) | 1 cup (130g) | 2.6 |

Artichokes are the standout here by a wide margin. A single medium artichoke delivers over 10 grams of fiber, which puts it in legume territory. If you have ever wondered why artichoke extract shows up in so many gut health supplements, this is part of the answer.

Green peas appear in both the legume and vegetable sections because they technically are a legume, but most people encounter them as a vegetable side. Either way, they belong on your radar.

Fruits

Fruits are an easy fiber win because most people already eat them. The spread between the top and bottom of this list matters though -- the difference between reaching for raspberries versus grapes can be 6 or 7 grams of fiber.

| Food | Serving Size | Fiber (g) | |------|-------------|-----------| | Avocado | 1 whole (200g) | 13.5 | | Raspberries | 1 cup (123g) | 8.0 | | Pear (with skin) | 1 medium (178g) | 5.5 | | Apple (with skin) | 1 medium (182g) | 4.4 | | Banana | 1 medium (118g) | 3.1 | | Orange | 1 medium (131g) | 3.1 | | Strawberries | 1 cup (152g) | 3.0 | | Mango | 1 cup sliced (165g) | 2.6 | | Blueberries | 1 cup (148g) | 2.4 | | Kiwi | 1 medium (69g) | 2.1 |

Yes, avocado is a fruit. And at 13.5 grams for a whole one, it is one of the single best high fiber foods you can eat. Half an avocado on toast is not just a millennial cliche -- it is a legitimate 6 to 7 gram fiber delivery system.

Raspberries deserve special attention. At 8 grams per cup, they are the highest-fiber berry by a significant margin. Frozen raspberries are just as fiber-dense as fresh, and they cost less. Keep a bag in the freezer.

One important detail: the skin matters. An apple with skin has 4.4 grams of fiber. Peel it, and you lose roughly a third of that. Same goes for pears.

Whole Grains

Grains are where fiber strategy gets tricky, because the refined-versus-whole distinction creates enormous gaps. White rice has about 0.6 grams of fiber per cup. Brown rice has 3.5. Same grain, completely different nutritional profile.

| Food | Serving Size | Fiber (g) | |------|-------------|-----------| | Bulgur (cooked) | 1 cup (182g) | 8.2 | | Whole wheat pasta (cooked) | 1 cup (140g) | 6.3 | | Barley (pearled, cooked) | 1 cup (157g) | 6.0 | | Quinoa (cooked) | 1 cup (185g) | 5.2 | | Amaranth (cooked) | 1 cup (246g) | 5.2 | | Farro (cooked) | 1 cup (170g) | 5.0 | | Oats (cooked) | 1 cup (234g) | 4.0 | | Brown rice (cooked) | 1 cup (202g) | 3.5 | | Popcorn (air-popped) | 3 cups (24g) | 3.5 | | Whole wheat bread | 1 slice (32g) | 1.9 |

Bulgur takes the top spot among cooked grains, which makes sense -- it is cracked whole wheat with minimal processing. If you have only ever encountered it in tabbouleh, try it as a base for grain bowls. It cooks faster than brown rice and has more than double the fiber.

Popcorn is the sleeper on this list. Three cups of air-popped popcorn -- a modest snack portion -- delivers 3.5 grams of fiber, matching brown rice. It is a whole grain, after all. Just skip the movie theater butter situation.

Whole wheat bread at 1.9 grams per slice might look underwhelming, but two slices in a sandwich gets you close to 4 grams before you have even added fillings. Context matters with grains.

Nuts and Seeds

Nuts and seeds pack fiber into small, calorie-dense packages. Serving sizes are smaller here -- typically one ounce or a couple of tablespoons -- but the fiber concentration is impressive.

| Food | Serving Size | Fiber (g) | |------|-------------|-----------| | Chia seeds | 2 tbsp (28g) | 9.8 | | Coconut (dried, unsweetened) | 1 oz (28g) | 4.6 | | Flaxseed (ground) | 2 tbsp (14g) | 3.8 | | Almonds | 1 oz (28g) | 3.5 | | Sunflower seeds | 1 oz (28g) | 3.2 | | Pistachios | 1 oz (28g) | 2.9 | | Pecans | 1 oz (28g) | 2.7 | | Hazelnuts | 1 oz (28g) | 2.7 | | Walnuts | 1 oz (28g) | 1.9 | | Pumpkin seeds | 1 oz (28g) | 1.7 |

Chia seeds are the undisputed champion of the nut-and-seed world when it comes to fiber. Two tablespoons stirred into yogurt or a smoothie adds nearly 10 grams of fiber to your day with essentially zero effort. They also absorb liquid and expand, which makes them useful for puddings and overnight preparations.

Dried coconut at 4.6 grams per ounce is an underappreciated fiber source. Unsweetened coconut flakes in oatmeal or trail mix add texture and a meaningful fiber boost.

Ground flaxseed delivers both fiber and omega-3s. Keep it ground -- whole flaxseeds tend to pass through your system undigested, which means you get less of both the fiber and the nutrients.

How to Use This List

Having a high fiber foods list is only useful if you can translate it into actual meals. Here are the strategies that work in practice, not just on paper.

Lead with legumes. The data above makes the case clearly: legumes are the most efficient fiber delivery system in the entire food supply. Adding half a cup of black beans to a burrito bowl, stirring lentils into a soup, or blending chickpeas into a pasta sauce can add 6 to 10 grams of fiber to a single meal. If you only change one thing about how you eat, make it this.

Swap refined grains for whole grains. You do not need to overhaul your diet. Switch white rice for brown rice or bulgur. Use whole wheat pasta instead of regular. Choose whole grain bread. Each swap adds 2 to 4 grams of fiber per serving, and over the course of a day, that adds up fast.

Keep berries in your freezer. Fresh berries spoil quickly and cost more. Frozen raspberries, blueberries, and strawberries are picked at peak ripeness and flash-frozen, which preserves their fiber content. Toss them into oatmeal, smoothies, or yogurt straight from the freezer.

Increase gradually. This is the advice nobody wants to hear but everyone needs. If you are currently eating 10 to 15 grams of fiber per day and jump to 35, your gut will let you know it is unhappy. Add 3 to 5 grams per day each week. Drink plenty of water. Your microbiome needs time to adjust to the increased workload, and the temporary bloating that comes from going too fast discourages a lot of people from sticking with it.

Stack your meals. The most reliable way to hit a high fiber target is to build meals around multiple categories from this list. A lunch of whole wheat pasta with broccoli and chickpeas pulls from three categories and can easily deliver 15+ grams of fiber in a single sitting. A breakfast of oats with chia seeds and raspberries gets you to 20 grams before noon.

If you are curious about the broader movement toward optimizing fiber intake, take a look at the fibermaxxing movement -- it is a growing approach to treating daily fiber as a primary nutritional target rather than an afterthought.

Track What You Eat

Knowing which foods are high in fiber is the first step. Knowing whether you are actually eating enough of them is the second. Most people significantly overestimate their daily fiber intake. Studies consistently show that the average American eats about 15 grams per day -- roughly half of the recommended amount.

Grove's food database includes all 50 of the foods on this list with accurate, USDA-sourced fiber values per serving. Instead of guessing or doing mental math, you can log what you eat and see exactly where you stand. The ring tracker gives you a clear visual of your daily fiber progress, so you know by dinner whether you need to add a side of beans or if you are already covered.

The difference between intending to eat more fiber and actually doing it usually comes down to visibility. When you can see the number, you make better choices.