Top 30 · Updated 2026

Foods high in fiber

Dietary fiber supports healthy digestion, stable blood sugar, and long-term cardiovascular health.

#	Food	Fiber per 100g	FoodScore
1	Chia seeds nut seed	34.4 g	85
2	KIND Dark Chocolate Nuts & Sea Salt bar snack	16 g	53
3	Popcorn (air-popped) snack	14.5 g	85
4	Almonds (raw) nut seed	12.5 g	84
5	Dark chocolate (70–85% cacao) sweet	10.9 g	22
6	Honey Nut Cheerios grain	10.8 g	42
7	Cheerios (original) grain	10.7 g	56
8	Steel-cut oats (dry) grain	10.5 g	85
9	Rolled oats (dry) grain	10.1 g	85
10	Black beans (cooked) legume	8.7 g	85
11	Lentils (cooked) legume	7.9 g	83
12	Chickpeas (cooked) legume	7.6 g	83
13	Whole wheat bread grain	7 g	63
14	Avocado fruit	6.7 g	85
15	Walnuts nut seed	6.7 g	79
16	Hummus prepared	6 g	64
17	Peanut butter (natural) nut seed	6 g	59
18	Edamame (cooked) legume	5.2 g	83
19	Whole wheat pasta (cooked) grain	3.9 g	65
20	Kale (raw) vegetable	3.6 g	75
21	Lay's Classic potato chips snack	3.6 g	51
22	Broccoli (cooked) vegetable	3.3 g	69
23	Sweet potato (baked) vegetable	3.3 g	69
24	Quinoa (cooked) grain	2.8 g	70
25	Carrot (raw) vegetable	2.8 g	66
26	Banana fruit	2.6 g	62
27	Blueberries fruit	2.4 g	66
28	Orange fruit	2.4 g	66
29	Apple fruit	2.4 g	62
30	Sourdough bread grain	2.4 g	56

How this ranking works

Foods are ranked highest-first on fiber content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.