FiberTally
High-Fiber Foods: An Everyday List, Ranked by Food Group
You do not need specialty products to eat more fiber. Ordinary legumes, whole grains, fruits, vegetables, nuts, and seeds cover the whole range — here they are with approximate grams per household serving, so you can plan a day instead of memorizing a database.
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Quick answer: Legumes are the heavy lifters — a cup of cooked split peas, lentils, or black beans carries roughly 15–16 grams of fiber, about half a typical daily target on its own. Whole grains set your baseline because they appear at every meal, and fruits eaten whole, vegetables, nuts, and seeds fill in the rest; a tablespoon of chia or flax adds meaningful grams without changing what you eat. For packaged food, 20% Daily Value or more per serving (about 5.6 g against the FDA’s 28 g DV) marks a high-fiber food. All figures here are approximate and shift with variety, ripeness, and cooking.
All values below are approximate, rounded from USDA FoodData Central and cross-checked against Mayo Clinic's high-fiber foods chart. Real-world numbers shift with variety, ripeness, and cooking method, which is why serious tracking should treat every figure as a good estimate rather than a lab result.
Which legumes have the most fiber?
No food group comes close. One cup of cooked legumes can cover half of a typical daily target by itself, which is why "did I eat beans today?" is the single most predictive fiber question.
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Split peas | 1 cup, cooked | 16 g |
| Lentils | 1 cup, cooked | 15.5 g |
| Black beans | 1 cup, cooked | 15 g |
| Chickpeas (garbanzo beans) | 1 cup, cooked | 12.5 g |
| Baked beans, canned | 1 cup | 10 g |
| Green peas | 1 cup, cooked | 9 g |
How much fiber is in whole grains?
Grains rarely deliver legume-sized numbers per serving, but they show up at every meal, so they quietly set your baseline. The switch that matters is refined to whole: white bread to whole-wheat, white pasta to whole-wheat pasta, white rice toward barley, bulgur, or quinoa.
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Bran flakes cereal | ¾ cup | 5.5 g |
| Whole-wheat spaghetti | 1 cup, cooked | 6 g |
| Pearled barley | 1 cup, cooked | 6 g |
| Quinoa | 1 cup, cooked | 5 g |
| Oats | ½ cup dry, cooked | 4 g |
| Whole-wheat bread | 2 slices | 4 g |
| Air-popped popcorn | 3 cups | 3.5 g |
| Brown rice | 1 cup, cooked | 3 g |
Which fruits are highest in fiber?
Most of a fruit's fiber lives in the skin, membranes, and seeds — which is exactly what juicing removes. A glass of apple juice has close to zero fiber; the apple it came from has around four and a half grams. Berries punch far above their size because they are practically all skin and seeds.
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Raspberries | 1 cup | 8 g |
| Pear (with skin) | 1 medium | 5.5 g |
| Apple (with skin) | 1 medium | 4.5 g |
| Blueberries | 1 cup | 3.5 g |
| Orange | 1 medium | 3 g |
| Banana | 1 medium | 3 g |
Which vegetables are highest in fiber?
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Broccoli | 1 cup, cooked | 5 g |
| Avocado | ½ cup, sliced | 5 g |
| Brussels sprouts | 1 cup, cooked | 4.5 g |
| Sweet potato (with skin) | 1 medium, baked | 4 g |
| Potato (with skin) | 1 medium, baked | 4 g |
| Carrots | 1 cup, raw | 3.5 g |
How much fiber do nuts and seeds add?
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Chia seeds | 1 oz (about 2 tbsp) | 10 g |
| Flaxseed (ground) | 2 tbsp | 4 g |
| Almonds | 1 oz (about 23 nuts) | 3.5 g |
| Pistachios | 1 oz | 3 g |
| Sunflower seeds | 1 oz | 3 g |
Chia and flax are the pantry cheat codes: a tablespoon stirred into oats, yogurt, or a smoothie adds meaningful grams without changing what you actually eat.
How do you spot a high-fiber food on a package?
For packaged food, the Nutrition Facts panel already did the math. The FDA's Daily Value for fiber is 28 g, and 20% DV or more per serving marks a high-fiber food — about 5.6 g. Anything at 5% DV or less is a low source, whatever the front of the box implies. More on targets in how much fiber you need per day.
Ramp up slowly. Discovering this list and eating three legume meals tomorrow is the classic way to end up gassy and bloated. MedlinePlus advises adding fiber gradually and drinking plenty of fluids — our guide on increasing fiber without the bloating covers the pacing.
This article is general information from public sources, not medical advice or a treatment plan for any condition.
How FiberTally helps
FiberTally ships this kind of knowledge as a local, searchable catalog: 900+ foods built from USDA FoodData Central with realistic household servings — cups, tablespoons, a medium pear — and synonyms like garbanzo/chickpea or fibre/fiber. Search is whole-foods-first, so typing “apple” returns an apple before any processed variant, and each entry carries clearly labeled estimated soluble/insoluble splits. All of it works offline, with no account.
Sources: USDA FoodData Central (fdc.nal.usda.gov); Mayo Clinic, “Chart of high-fiber foods”; U.S. FDA Daily Value guidance; MedlinePlus, “Fiber” (medlineplus.gov/ency/article/002470.htm). Values rounded; treat as approximate.