Best High-Fiber Foods
Dietary fiber supports digestive health, helps control blood sugar, and promotes feelings of fullness. These foods are excellent sources of fiber.
Filter criteria: Foods with 3g or more fiber per serving. Showing 50 foods. Source: USDA FoodData Central.
High Fiber Foods (50)
1
Crude Corn Bran Proteins
170.2 cal | 6.4g protein | 65.1g carbs | 0.7g fat
2
Roasted (Navajo) Pinon Nuts Nuts & Seeds
541 cal | 7.4g protein | 51.1g carbs | 34.1g fat
3
Birch Benders Keto Pancake Mix Grains & Cereals
444 cal | 16.7g protein | 55.6g carbs | 22.2g fat
4
Quest Peanut Butter Bar Proteins
294 cal | 26.5g protein | 47.1g carbs | 13.2g fat
5
Lily's Milk Chocolate Chips Snacks & Sweets
400 cal | 6.7g protein | 66.7g carbs | 26.7g fat
6
The Better Bagel Original Grains & Cereals
162 cal | 22.9g protein | 39.1g carbs | 3.8g fat
7
Mission Carb Balance Tortillas Grains & Cereals
161 cal | 14.3g protein | 42.9g carbs | 7.1g fat
8
Pearled Barley Proteins
704 cal | 19.8g protein | 155.4g carbs | 2.3g fat
9
Chokecherries Proteins
249.5 cal | 4.7g protein | 51.8g carbs | 2.6g fat
10
Rose Hips Proteins
205.7 cal | 2g protein | 48.5g carbs | 0.4g fat
11
Rye Flour Grains & Cereals
416 cal | 20.4g protein | 87.8g carbs | 2.8g fat
12
Quest Cookies and Cream Bar Proteins
300 cal | 35g protein | 36.7g carbs | 11.7g fat
13
NuGo Fiber d'Lish Cranberry Bar Snacks & Sweets
311 cal | 8.9g protein | 66.7g carbs | 8.9g fat
14
Rye Berries Grains & Cereals
571.2 cal | 17.5g protein | 128.2g carbs | 2.8g fat
15
Catalina Crunch Dark Chocolate Cereal Grains & Cereals
306 cal | 30.6g protein | 38.9g carbs | 16.7g fat
16
Evolved Keto Dark Chocolate Snacks & Sweets
464 cal | 7.1g protein | 46.4g carbs | 42.9g fat
17
Health Warrior Pumpkin Seed Bar Snacks & Sweets
429 cal | 7.1g protein | 46.4g carbs | 42.9g fat
18
Quest Chocolate Chip Cookie Dough Bar Proteins
333 cal | 33.3g protein | 43.3g carbs | 8.3g fat
19
Crude Rice Bran Proteins
372.9 cal | 15.8g protein | 58.6g carbs | 24.6g fat
20
Crude Wheat Bran Proteins
125.3 cal | 9g protein | 37.4g carbs | 2.5g fat
21
Breadnut Tree Seeds Seeds Proteins
587.2 cal | 13.8g protein | 127g carbs | 2.7g fat
22
Hard Red Winter Wheat Proteins
627.8 cal | 24.2g protein | 136.7g carbs | 3g fat
23
Wheat Berries Grains & Cereals
631.7 cal | 29.6g protein | 130.6g carbs | 3.7g fat
24
Aloha Chocolate Fudge Brownie Bar Proteins
350 cal | 35g protein | 40g carbs | 11.7g fat
25
Pumpkin Pie Mix Vegetables
280.8 cal | 2.9g protein | 71.3g carbs | 0.4g fat
26
Kashi GO Original Cereal Grains & Cereals
307 cal | 19.6g protein | 71g carbs | 3g fat
27
Gums Grains & Cereals
93 cal | 1.3g protein | 21.6g carbs | 0.1g fat
28
Sesame Seed Kernels Seeds Proteins
725.8 cal | 21.7g protein | 33.3g carbs | 61.4g fat
29
Beanfields Nacho Bean Chips Snacks & Sweets
500 cal | 17.9g protein | 64.3g carbs | 21.4g fat
30
Biena Sea Salt Chickpea Snacks Snacks & Sweets
464 cal | 21.4g protein | 64.3g carbs | 14.3g fat
31
Soft White Wheat Proteins
571.2 cal | 18g protein | 126.6g carbs | 3.3g fat
32
Soft Red Winter Wheat Proteins
556.1 cal | 17.4g protein | 124.7g carbs | 2.6g fat
33
Red Lentils Plant-Based Proteins
687.4 cal | 45.9g protein | 121.2g carbs | 4.2g fat
34
Barbara's Puffins Peanut Butter Cereal Grains & Cereals
300 cal | 6.7g protein | 86.7g carbs | 3.3g fat
35
KIND Pressed Apple Cinnamon Bar Snacks & Sweets
400 cal | 12g protein | 60g carbs | 18g fat
36
Navy Beans Plant-Based Proteins
255 cal | 14.9g protein | 47.5g carbs | 1.1g fat
37
Navy Bean Plant-Based Proteins
254.8 cal | 15g protein | 47.4g carbs | 1.1g fat
38
Triticale Flour-Grain Proteins
439.4 cal | 17.1g protein | 95.1g carbs | 2.4g fat
39
MadeGood Chocolate Chip Bar Snacks & Sweets
396 cal | 35.4g protein | 37.5g carbs | 14.6g fat
40
Tolerant Red Lentil Pasta Grains & Cereals
331 cal | 21.2g protein | 60g carbs | 2.9g fat
41
Papad Proteins
371 cal | 25.6g protein | 59.9g carbs | 3.3g fat
42
Small White Beans Proteins
254.2 cal | 16.1g protein | 46.2g carbs | 1.1g fat
43
Uncooked Spelt Proteins
588.1 cal | 25.4g protein | 122.1g carbs | 4.2g fat
44
Defatted Soy Flour Proteins
343.4 cal | 54g protein | 35.6g carbs | 1.3g fat
45
Yellow Beans Proteins
254.9 cal | 16.2g protein | 44.7g carbs | 1.9g fat
46
Simple Mills Almond Flour Crackers Snacks & Sweets
536 cal | 17.9g protein | 21.4g carbs | 42.9g fat
47
Tolerant Black Bean Pasta Grains & Cereals
376 cal | 25.9g protein | 64.7g carbs | 1.8g fat
48
Black Bean Soup Condiments & Sauces
233.9 cal | 12.4g protein | 39.6g carbs | 3.4g fat
49
Black Bean Soup Canned Plant-Based Proteins
233.9 cal | 12.4g protein | 39.6g carbs | 3.4g fat
50
Dehydrated Carrot Proteins
252.3 cal | 6g protein | 58.9g carbs | 1.1g fat
Frequently Asked Questions
What foods are highest in fiber?
The highest fiber foods include legumes (lentils, beans, chickpeas), whole grains (oats, barley), nuts and seeds (chia, flax), and vegetables (artichoke, broccoli, Brussels sprouts).
How much fiber do I need per day?
The recommended daily value for fiber is 28g based on a 2,000 calorie diet. Most adults consume only about 15g per day, well below the recommendation.
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