High-Fiber Foods List: 44 Foods Ranked by Fiber per Serving

Here’s every food on this page with the one number that matters: grams of fiber in a normal serving. No vague “rich in fiber” labels. You can see exactly what a cup of raspberries gets you next to a slice of whole-wheat bread.

All the numbers come from USDA FoodData Central, the U.S. government’s food database. I rounded to one decimal place.

What Counts as a High-Fiber Food

There’s no magic line. A food is “high fiber” when a normal serving moves you meaningfully toward your daily target. For most adults that target is 21 to 38 grams a day, and the average American eats about 16. (Find your number here.)

So a food with 7 or 8 grams a serving does a lot of work. One with 2 grams still helps, especially if it’s something you eat every day anyway.

Two tips before the list:

• Serving size matters. Chia seeds have far more fiber per gram than lentils, but a serving of chia is a lot smaller than a serving of lentils. That’s why this list goes by serving, not by weight.
• Keep the skins on. Peeling fruits and vegetables takes away some of their fiber.

The List, Sorted by Fiber per Serving

The top 15, from every food group:

Food	Serving	Fiber
Chia seeds	1 oz	9.8 g
Navy beans, cooked	½ cup	9.6 g
Acorn squash, baked	1 cup	9.0 g
Bulgur, cooked	1 cup	8.2 g
Split peas, cooked	½ cup	8.1 g
Raspberries	1 cup	8.0 g
Lentils, cooked	½ cup	7.8 g
Pinto beans, cooked	½ cup	7.7 g
Blackberries	1 cup	7.6 g
Collard greens, cooked	1 cup	7.6 g
Black beans, cooked	½ cup	7.5 g
Artichoke, cooked	1 medium	6.8 g
Sweet potato, baked	1 cup	6.6 g
Kidney beans, cooked	½ cup	6.5 g
Chickpeas, cooked	½ cup	6.2 g

The full list, group by group, is below.

Beans, Lentils and Peas

The heavy hitters. Half a cup of most cooked beans and lentils gives you 6 to 10 grams. They go into soups, salads, tacos and pasta sauce without much fuss.

Food	Serving	Fiber
Navy beans, cooked	½ cup	9.6 g
Split peas, cooked	½ cup	8.1 g
Lentils, cooked	½ cup	7.8 g
Pinto beans, cooked	½ cup	7.7 g
Black beans, cooked	½ cup	7.5 g
Kidney beans, cooked	½ cup	6.5 g
Chickpeas, cooked	½ cup	6.2 g
Edamame, prepared from frozen	½ cup	4.0 g
Green peas, cooked from frozen	½ cup	3.6 g

New to beans? Start with a quarter cup and work up. A lot of fiber at once can mean gas and bloating while your gut gets used to it. The 30-Day Fiber Ramp walks you through it.

Whole Grains

Swapping a refined grain for a whole one is the easiest win on this page, because you’re eating the grain anyway. Bulgur and barley lead the pack.

Food	Serving	Fiber
Bulgur, cooked	1 cup	8.2 g
Barley, pearled, cooked	1 cup	6.0 g
Quinoa, cooked	1 cup	5.2 g
Whole-wheat spaghetti, cooked	1 cup	4.6 g
Rolled or quick oats, dry	½ cup dry	4.1 g
Popcorn, air-popped	3 cups	3.5 g
Brown rice, cooked	1 cup	3.2 g
Whole-wheat bread	1 slice	1.9 g

The oats number is for dry oats, before you add water or milk.

Fruits

Berries win. A cup of raspberries has more fiber than any grain on this list except bulgur.

Food	Serving	Fiber
Raspberries	1 cup	8.0 g
Blackberries	1 cup	7.6 g
Pear	1 medium	5.5 g
Avocado (California)	½ fruit	4.6 g
Apple, with skin	1 medium	4.4 g
Blueberries	1 cup	3.6 g
Prunes (dried plums)	5 prunes	3.4 g
Orange	1 fruit	3.1 g
Banana	1 medium	3.1 g
Strawberries	1 cup	2.9 g

Whole fruit beats juice. A medium apple has about 4.4 grams of fiber. A cup of unsweetened apple juice has about 0.5.

Want more? The high-fiber fruits list ranks 24 fruits, dried fruit included.

Vegetables

Cooked greens, squash and artichokes do best per serving. Potatoes count too, as long as you eat the skin. The high-fiber vegetables list ranks 23 vegetables and shows what cooking does to the numbers.

Food	Serving	Fiber
Acorn squash, baked	1 cup	9.0 g
Collard greens, cooked	1 cup	7.6 g
Artichoke, cooked	1 medium	6.8 g
Sweet potato, baked	1 cup	6.6 g
Spinach, cooked	1 cup	4.3 g
Potato, baked, with skin	1 medium	3.8 g
Broccoli, cooked	½ cup	2.6 g
Carrots, cooked	½ cup	2.3 g
Brussels sprouts, cooked	½ cup	2.0 g

Nuts and Seeds

Small servings, so the totals are lower, except chia. An ounce of chia seeds has almost 10 grams.

Food	Serving	Fiber
Chia seeds	1 oz	9.8 g
Almonds	1 oz (about 23)	3.5 g
Sunflower seed kernels, dry roasted	1 oz	3.1 g
Pistachios	1 oz (about 49)	3.0 g
Walnuts	1 oz (about 14 halves)	1.9 g
Flaxseed, ground	1 tbsp	1.9 g
Pumpkin seed kernels	1 oz	1.7 g
Peanut butter, smooth	2 tbsp	1.6 g

Easy Ways to Eat More of Them

• Add, don’t overhaul. Pick one food from this list and eat it most days for a week. Then add another.
• Swap your staples. Whole-wheat pasta for regular, brown rice for white, a whole apple for apple juice.
• Put beans in things you already make. Chili, soup, salads and pasta sauce all take half a cup without much change.
• Top your breakfast. Berries, chia or ground flax on oats or yogurt.
• Go slowly and drink water. MedlinePlus, the U.S. National Library of Medicine’s health site, says to add fiber over a few weeks and drink plenty of fluids.

Not sure how much you need? The Fiber Goal Calculator gives you a daily target, and How Much Fiber Per Day explains where it comes from.