High-Fiber Foods List: Grams of Fiber per Serving
Beans, berries, whole grains and greens, ranked by grams of fiber in a common serving, straight from USDA data. Print the one-page list free — no signup.
High-Fiber Foods List: Grams of Fiber per Serving
The everyday foods highest in fiber, generated from USDA FoodData Central and ranked by the grams in a common serving. Print it as a one-page handout to add more fiber across the day.
Ranked by grams of fiber in the serving shown.
Legumes
- Split peas, cooked — 1 cup (196 g): 16 g
- Lentils, cooked — 1 cup (198 g): 16 g
- Navy beans, cooked — 1/2 cup (91 g): 10 g
- Edamame, cooked — 1 cup (155 g): 8 g
- Pinto beans, cooked — 1/2 cup (86 g): 8 g
- Black beans, cooked — 1/2 cup (86 g): 7 g
- Kidney beans, cooked — 1/2 cup (89 g): 7 g
- Lima beans, cooked — 1/2 cup (94 g): 7 g
- Chickpeas, cooked — 1/2 cup (82 g): 6 g
- White beans, cooked — 1/2 cup (90 g): 6 g
Nuts & seeds
- Chia seeds — 1 oz (28 g): 10 g
Vegetables
- Acorn squash, baked — 1 cup (205 g): 9 g
- Green peas, cooked — 1 cup (160 g): 9 g
- Artichoke, cooked — 1 medium (120 g): 7 g
- Butternut squash, baked — 1 cup (205 g): 7 g
- Broccoli, cooked — 1 cup (156 g): 5 g
Grains
- Bulgur, cooked — 1 cup (182 g): 8 g
- Wheat bran — 1/4 cup (15 g): 6 g
- Barley, cooked — 1 cup (157 g): 6 g
- Whole-wheat pasta, cooked — 1 cup (151 g): 6 g
- Quinoa, cooked — 1 cup (185 g): 5 g
Fruits
- Raspberries — 1 cup (123 g): 8 g
- Blackberries — 1 cup (144 g): 8 g
- Avocado — 1/2 fruit (100 g): 7 g
- Pear, with skin — 1 medium (178 g): 6 g
Generated from USDA FoodData Central data, July 2026. Values are per the serving shown for each food. MyPlate.food is an independent tool and is not affiliated with the USDA.