Nutrient guide
Foods highest in fiber
The highest-fiber foods on our index, ranked, plus what dietary fiber is and the daily value on the label.
Dietary fiber is the part of plant foods the body does not break down. It adds bulk to what you eat, slows how quickly a meal is absorbed, and is found only in plant foods: legumes, whole grains, vegetables, fruit, nuts and seeds.
The daily value used on nutrition labels is 28 g. The list below ranks the foods on our index by fiber per 100 grams, so you can see the strongest sources at a glance and open any food for its full profile.
Top 20 foods by fiber per 100 g · open any food for its full nutrient profile
- 1Corn bran, crude79 g / 100 g282% DV
- 2Spices, curry powder53 g / 100 g190% DV
- 3Spices, cinnamon, ground53 g / 100 g190% DV
- 4Spices, savory, ground46 g / 100 g163% DV
- 5Baobab powder45 g / 100 g159% DV
- 6Wheat bran, crude43 g / 100 g153% DV
- 7Spices, rosemary, dried43 g / 100 g152% DV
- 8Spices, oregano, dried43 g / 100 g152% DV
- 9Spices, coriander seed42 g / 100 g150% DV
- 10Spices, marjoram, dried40 g / 100 g144% DV
- 11Spices, sage, ground40 g / 100 g144% DV
- 12Spices, fennel seed40 g / 100 g142% DV
- 13Carob flour40 g / 100 g142% DV
- 14Spices, caraway seed38 g / 100 g136% DV
- 15Spices, basil, dried38 g / 100 g135% DV
- 16Spices, thyme, dried37 g / 100 g132% DV
- 17Spices, paprika35 g / 100 g125% DV
- 18Spices, chili powder35 g / 100 g124% DV
- 19Seeds, chia seeds, dried34 g / 100 g123% DV
- 20Spices, cloves, ground34 g / 100 g121% DV
Want the density-first view instead? See our goal rankings or browse foods by category. You can also add these foods to a plate in the food calculator to see how they combine.
Fiber guides
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Most Americans eat barely half the fiber they need, so here is what it does, how to read a fiber ranking without being misled, and which foods deliver the most per calorie.
NutrientsHigh-fiber foods for gut health
The most fiber-dense foods in our database, ranked by Nutrient Density Score, plus how to actually eat them for better digestion and a healthier microbiome.
NutrientsHow much fiber do you need per day? Targets and top foods
The Daily Value is 28 grams, most Americans get about half that. Here are the targets by age and sex, and what 30 grams actually looks like built from real foods in our database.
How-ToHow to eat more fiber without thinking about it
A short list of everyday swaps, each one ranked by the fiber it adds, plus a sample day that reaches 35 grams without a single special-order ingredient.
Fiber-friendly recipes
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A make-ahead lunch bowl where two whole grains, leafy greens, seeds, and raspberries stack real fiber you can feel.
DinnerBean and Vegetable Chili
A one-pot, plant-based chili built on beans and dark greens for a high-fiber, high-protein dinner with real staying power.
SnackSeed and Berry Yogurt Cup
A five-minute, no-cook snack that stacks calcium and fiber into one bowl.
Frequently asked questions
Which foods are highest in fiber?
On our index, the foods highest in fiber per 100 grams include Corn bran, crude, Spices, curry powder, Spices, cinnamon. The full ranked list of the top 20 is above, each linked to its data page.
How much fiber is in a daily value?
The daily value used on United States nutrition labels is 28 g. Individual needs vary with age, sex and other factors; this is a general label reference, not dietary advice.
What counts as a good source of fiber?
A serving is generally called a good source when it provides at least 10 percent of the daily value, and an excellent source at 20 percent or more. Every food page shows the percent daily value for fiber.