Food rankings
Highest-fiber foods, ranked
Dietary fiber supports digestion, steadier blood sugar, and lasting fullness, yet most adults fall short of the FDA Daily Value of 28 grams. The foods below pack the most fiber into every 100 grams in our USDA-sourced database — a practical shortlist for closing that gap. Legumes, whole grains, seeds, and certain vegetables and fruits tend to lead.
Ranked by grams of dietary fiber per 100 g; Daily Value is 28 g.
Study at a glance
Top foods chart
Top 8 · Fiber / 100 g
Distribution across all 107 foods
Each bar counts how many of the 107 foods fall in that range of fiber / 100 g; the dashed line marks the median. The ranked leaders are the highest values, at the right.
| # | Food | Fiber / 100 g |
|---|---|---|
| 1 | Chia seeds 486 kcal · 17 g protein · Nuts & Seeds | 34.4 g |
| 2 | Flaxseeds 545 kcal · 18 g protein · Nuts & Seeds | 23.1 g |
| 3 | Oats 246 kcal · 17 g protein · Grains & Starches | 15.4 g |
| 4 | Grapes 93 kcal · 6 g protein · Fruits | 11 g |
| 5 | Dark chocolate 598 kcal · 8 g protein · Other | 10.9 g |
| 6 | Almonds 626 kcal · 21 g protein · Nuts & Seeds | 10.8 g |
| 7 | Orange 97 kcal · 2 g protein · Fruits | 10.6 g |
| 8 | Pistachios 560 kcal · 20 g protein · Nuts & Seeds | 10.6 g |
| 9 | Orange juice 97 kcal · 2 g protein · Beverages | 10.6 g |
| 10 | Navy beans 140 kcal · 8 g protein · Legumes | 10.5 g |
| 11 | Almond butter 645 kcal · 21 g protein · Nuts & Seeds | 9.7 g |
| 12 | Coconut 354 kcal · 3 g protein · Fruits | 9 g |
| 13 | Pinto beans 143 kcal · 9 g protein · Legumes | 9 g |
| 14 | Granola 489 kcal · 14 g protein · Other | 8.9 g |
| 15 | Black beans 132 kcal · 9 g protein · Legumes | 8.7 g |
| 16 | Macadamia nuts 718 kcal · 8 g protein · Nuts & Seeds | 8.6 g |
| 17 | Sunflower seeds 584 kcal · 21 g protein · Nuts & Seeds | 8.6 g |
| 18 | Hazelnuts 641 kcal · 13 g protein · Nuts & Seeds | 8.4 g |
| 19 | Split peas 116 kcal · 8 g protein · Legumes | 8.3 g |
| 20 | Peanuts 588 kcal · 23 g protein · Nuts & Seeds | 8 g |
| 21 | Lentils 114 kcal · 9 g protein · Legumes | 7.9 g |
| 22 | Chickpeas 164 kcal · 9 g protein · Legumes | 7.6 g |
| 23 | Kidney beans 127 kcal · 9 g protein · Legumes | 7.4 g |
| 24 | Avocado 167 kcal · 2 g protein · Fruits | 6.8 g |
| 25 | Dates 277 kcal · 2 g protein · Fruits | 6.7 g |
Chia seeds tops the list at 34.4 g, followed by Flaxseeds (23.1 g) and Oats (15.4 g). Below are the top 25.
Questions
- Which food is highest on this list?
- Chia seeds ranks first at 34.4 g. Flaxseeds (23.1 g) and Oats (15.4 g) follow.
- How much fiber should I eat per day?
- The FDA Daily Value is 28 g for a 2,000-calorie diet. Most people benefit from gradually increasing fiber alongside water rather than jumping to a high intake overnight.
- Soluble or insoluble fiber?
- USDA totals shown here combine both. Whole foods naturally supply a mix, and a varied diet drawn from the foods on this list covers both types.
More rankings
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central (public domain). Each food links to its individual record.
- Method: Ranked by grams of dietary fiber per 100 g; Daily Value is 28 g. Ties are listed in dataset order; the table shows the top 25, and the downloadable CSV contains the full ranked set. See the full methodology.
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Scope: ranked across the 177 common foods in the NutriFactsHub database; it is a representative shortlist, not every food in existence.
- Last reviewed: June 2026.
NutriFactsHub. “Highest-fiber foods, ranked.” https://www.nutrifactshub.com/best/high-fiber-foods
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