High-Fiber Foods List: Grams of Fiber per Serving

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.

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