How Much Fiber Is In Your Food?
Dietary fiber is essential for digestive health, helps regulate blood sugar, lowers cholesterol, and promotes feelings of fullness.
Daily Value: 28g per day (based on a 2,000 calorie diet)
Ranked by fiber per 100g, so foods compare like with like. Each row also shows the amount in a typical serving where USDA records one. Foods USDA has not analysed for fiber are not ranked here.
Browse Fiber by Category
Fruits
214 foods
Vegetables
353 foods
Grains & Cereals
398 foods
Proteins
1510 foods
Dairy
235 foods
Nuts & Seeds
90 foods
Beverages
297 foods
Snacks & Sweets
491 foods
Seafood
96 foods
Plant-Based Proteins
141 foods
Healthy Fats & Oils
112 foods
Condiments & Sauces
209 foods
Spices & Seasonings
41 foods
Leafy Greens
17 foods
Poultry
14 foods
Red Meat
24 foods
Whole Grains
27 foods
Prepared Foods
122 foods
- 1 Crude Corn BranHow much fiber in Crude Corn Bran? 79g fiber / 100g 60g per cup (76g)
Proteins
- 2 GumsHow much fiber in Gums? 77.3g fiber / 100g 21.6g per oz (28g)
Grains & Cereals
- 3 Cloud Ears FungiHow much fiber in Cloud Ears Fungi? 70.1g fiber / 100g 3.5g per piece (5g)
Proteins
- 4 Curry PowderHow much fiber in Curry Powder? 53.2g fiber / 100g 1.1g per tsp (2g)
Spices & Seasonings
- 5 CinnamonHow much fiber in Cinnamon? 53.1g fiber / 100g 1.6g per tsp (3g)
Spices & Seasonings
- 6 Roasted (Navajo) Pinon NutsHow much fiber in Roasted (Navajo) Pinon Nuts? 43.4g fiber / 100g serving not recorded by USDA
Nuts & Seeds
- 7 Crude Wheat BranHow much fiber in Crude Wheat Bran? 42.8g fiber / 100g 24.8g per cup (58g)
Proteins
- 8 Dried RosemaryHow much fiber in Dried Rosemary? 42.6g fiber / 100g 0.5g per 1 tsp (1.2g)
Spices & Seasonings
- 9 OreganoHow much fiber in Oregano? 42.5g fiber / 100g 0.4g per tsp, leaves (1g)
Spices & Seasonings
- 10 CorianderHow much fiber in Coriander? 41.9g fiber / 100g 2.1g per tbsp (5g)
Spices & Seasonings
- 11 MarjoramHow much fiber in Marjoram? 40.3g fiber / 100g 0.2g per 1 tsp (0.6g)
Spices & Seasonings
- 12 Ground SageHow much fiber in Ground Sage? 40.3g fiber / 100g 0.3g per 1 tsp (0.7g)
Spices & Seasonings
- 13 Nori SeaweedHow much fiber in Nori Seaweed? 40g fiber / 100g 1g per 1 SHEET (2.5g)
Vegetables
- 14 Carob FlourHow much fiber in Carob Flour? 39.8g fiber / 100g 2.4g per tbsp (6g)
Grains & Cereals
- 15 Fennel SeedHow much fiber in Fennel Seed? 39.8g fiber / 100g 0.8g per 1 tsp (2g)
Spices & Seasonings
- 16 Birch Benders Keto Pancake MixHow much fiber in Birch Benders Keto Pancake Mix? 38.9g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 17 Caraway SeedHow much fiber in Caraway Seed? 38g fiber / 100g 0.8g per tsp (2g)
Spices & Seasonings
- 18 BasilHow much fiber in Basil? 37.7g fiber / 100g 0.8g per tbsp, leaves (2g)
Spices & Seasonings
- 19 Cocoa PowderHow much fiber in Cocoa Powder? 37g fiber / 100g 1.9g per 1 tbsp (5g)
Snacks & Sweets
- 20 ThymeHow much fiber in Thyme? 37g fiber / 100g 0.4g per tsp, leaves (1g)
Spices & Seasonings
- 21 SeaweedHow much fiber in Seaweed? 36.7g fiber / 100g 1.8g per 0.25 cup (5g)
Proteins
- 22 Hemp Protein PowderHow much fiber in Hemp Protein Powder? 35.5g fiber / 100g 11g per 1/4 cup (31g)
Plant-Based Proteins
- 23 Quest Peanut Butter BarHow much fiber in Quest Peanut Butter Bar? 35.3g fiber / 100g serving not recorded by USDA
Proteins
- 24 White Sorghum BranHow much fiber in White Sorghum Bran? 34.95g fiber / 100g 15.7g per RACC (45g)
Whole Grains
- 25 PaprikaHow much fiber in Paprika? 34.9g fiber / 100g 2.4g per tbsp (7g)
Spices & Seasonings
- 26 Chili PowderHow much fiber in Chili Powder? 34.8g fiber / 100g 0.9g per 1 tsp (2.7g)
Spices & Seasonings
- 27 Chia SeedsHow much fiber in Chia Seeds? 34.4g fiber / 100g 9.6g per 1 oz (28g)
Nuts & Seeds
- 28 Chia SeedsHow much fiber in Chia Seeds? 34.4g fiber / 100g 9.6g per 1 oz (28g)
Nuts & Seeds
- 29 Coconut FlourHow much fiber in Coconut Flour? 34.24g fiber / 100g 5.1g per RACC (15g)
Grains & Cereals
- 30 ClovesHow much fiber in Cloves? 33.9g fiber / 100g 0.7g per tsp (2g)
Spices & Seasonings
- 31 Hi-Fat Or Breakfast Cocoa PowderHow much fiber in Hi-Fat Or Breakfast Cocoa Powder? 33.9g fiber / 100g 1.7g per tablespoon Hershey's label 2011 (5g)
Proteins
- 32 Lily's Milk Chocolate ChipsHow much fiber in Lily's Milk Chocolate Chips? 33.3g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 33 Tiger NutsHow much fiber in Tiger Nuts? 33.3g fiber / 100g 10g per 1 oz (30g)
Nuts & Seeds
- 34 The Better Bagel OriginalHow much fiber in The Better Bagel Original? 32.4g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 35 Mission Carb Balance TortillasHow much fiber in Mission Carb Balance Tortillas? 32.1g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 36 Hot Chile PeppersHow much fiber in Hot Chile Peppers? 28.7g fiber / 100g 10.6g per cup (37g)
Proteins
- 37 Cacao NibsHow much fiber in Cacao Nibs? 28.6g fiber / 100g 4g per 2 Tbsp (14g)
Snacks & Sweets
- 38 Quest Cookies and Cream BarHow much fiber in Quest Cookies and Cream Bar? 28.3g fiber / 100g serving not recorded by USDA
Proteins
- 39 CardamomHow much fiber in Cardamom? 28g fiber / 100g 0.6g per tsp, ground (2g)
Spices & Seasonings
- 40 Flax SeedsHow much fiber in Flax Seeds? 27.3g fiber / 100g 7.6g per 1 oz (28g)
Nuts & Seeds
- 41 FlaxseedHow much fiber in Flaxseed? 27.3g fiber / 100g 0.8g per tsp, ground (3g)
Nuts & Seeds
- 42 Cayenne PepperHow much fiber in Cayenne Pepper? 27.2g fiber / 100g 1.4g per tbsp (5g)
Spices & Seasonings
- 43 Yeast Leavening AgentsHow much fiber in Yeast Leavening Agents? 26.9g fiber / 100g 3.2g per tbsp (12g)
Proteins
- 44 Pasilla PeppersHow much fiber in Pasilla Peppers? 26.8g fiber / 100g 1.9g per pepper (7g)
Proteins
- 45 NuGo Fiber d'Lish Cranberry BarHow much fiber in NuGo Fiber d'Lish Cranberry Bar? 26.7g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 46 Bay LeafHow much fiber in Bay Leaf? 26.3g fiber / 100g 0.5g per tbsp, crumbled (2g)
Spices & Seasonings
- 47 White PepperHow much fiber in White Pepper? 26.2g fiber / 100g 1.8g per tbsp, ground (7g)
Spices & Seasonings
- 48 Black PepperHow much fiber in Black Pepper? 25.3g fiber / 100g 1.8g per tbsp, ground (7g)
Spices & Seasonings
- 49 Catalina Crunch Dark Chocolate CerealHow much fiber in Catalina Crunch Dark Chocolate Cereal? 25g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 50 Evolved Keto Dark ChocolateHow much fiber in Evolved Keto Dark Chocolate? 25g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 51 Health Warrior Pumpkin Seed BarHow much fiber in Health Warrior Pumpkin Seed Bar? 25g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 52 How much fiber in Quest Chocolate Chip Cookie Dough Bar? 25g fiber / 100g serving not recorded by USDA
- 53 FenugreekHow much fiber in Fenugreek? 24.6g fiber / 100g 1g per tsp (4g)
Spices & Seasonings
- 54 Rose HipsHow much fiber in Rose Hips? 24.1g fiber / 100g 30.6g per cup (127g)
Proteins
- 55 Rye FlourHow much fiber in Rye Flour? 23.8g fiber / 100g 30.5g per cup (128g)
Grains & Cereals
- 56 Dehydrated CarrotHow much fiber in Dehydrated Carrot? 23.6g fiber / 100g 17.5g per cup (74g)
Proteins
- 57 Aloha Chocolate Fudge Brownie BarHow much fiber in Aloha Chocolate Fudge Brownie Bar? 23.3g fiber / 100g serving not recorded by USDA
Proteins
- 58 Ground FlaxseedHow much fiber in Ground Flaxseed? 23.13g fiber / 100g 3.5g per RACC (15g)
Nuts & Seeds
- 59 Rye CrispbreadHow much fiber in Rye Crispbread? 22.9g fiber / 100g 5g per 2 crackers (22g)
Grains & Cereals
- 60 TurmericHow much fiber in Turmeric? 22.7g fiber / 100g 0.7g per tsp (3g)
Spices & Seasonings
- 61 Kashi GO Original CerealHow much fiber in Kashi GO Original Cereal? 22.1g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 62 Ancho ChileHow much fiber in Ancho Chile? 21.6g fiber / 100g 3.7g per pepper (17g)
Vegetables
- 63 Beanfields Nacho Bean ChipsHow much fiber in Beanfields Nacho Bean Chips? 21.4g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 64 Biena Sea Salt Chickpea SnacksHow much fiber in Biena Sea Salt Chickpea Snacks? 21.4g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 65 Crude Rice BranHow much fiber in Crude Rice Bran? 21g fiber / 100g 24.8g per cup (118g)
Proteins
- 66 NutmegHow much fiber in Nutmeg? 20.8g fiber / 100g 1.5g per tbsp (7g)
Spices & Seasonings
- 67 How much fiber in UNCLE SAM CEREAL Cereals Ready-To-Eat? 20.3g fiber / 100g 11.2g per 0.75 cup (1 NLEA serving) (55g)
- 68 MaceHow much fiber in Mace? 20.2g fiber / 100g 1g per tbsp (5g)
Spices & Seasonings
- 69 Barbara's Puffins Peanut Butter CerealHow much fiber in Barbara's Puffins Peanut Butter Cereal? 20g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 70 ChokecherriesHow much fiber in Chokecherries? 20g fiber / 100g 30.8g per cup (154g)
Proteins
- 71 KIND Pressed Apple Cinnamon BarHow much fiber in KIND Pressed Apple Cinnamon Bar? 20g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 72 Tamarind PasteHow much fiber in Tamarind Paste? 20g fiber / 100g 0.5g per 1 tsp (2.5g)
Snacks & Sweets
- 73 Unsweetened Cocoa PowderHow much fiber in Unsweetened Cocoa Powder? 20g fiber / 100g 1g per tbsp (5g)
Proteins
- 74 Poppy SeedHow much fiber in Poppy Seed? 19.5g fiber / 100g 0.6g per tsp (3g)
Nuts & Seeds
- 75 Oregon Wocas SeedsHow much fiber in Oregon Wocas Seeds? 19.2g fiber / 100g 5.4g per oz (28g)
Nuts & Seeds
- 76 MadeGood Chocolate Chip BarHow much fiber in MadeGood Chocolate Chip Bar? 18.8g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 77 Tolerant Red Lentil PastaHow much fiber in Tolerant Red Lentil Pasta? 18.8g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 78 PapadHow much fiber in Papad? 18.6g fiber / 100g serving not recorded by USDA
Proteins
- 79 BARBARA'S PUFFINS Cereals Ready-To-EatHow much fiber in BARBARA'S PUFFINS Cereals Ready-To-Eat? 18.5g fiber / 100g 5g per 0.75 cup (1 NLEA serving) (27g)
Grains & Cereals
- 80 Pumpkin And Squash Seeds SeedsHow much fiber in Pumpkin And Squash Seeds Seeds? 18.4g fiber / 100g 5.2g per oz (85 seeds) (28g)
Proteins
- 81 Bran FlakesHow much fiber in Bran Flakes? 18.3g fiber / 100g 5.5g per 0.75 cup (1 NLEA serving) (30g)
Grains & Cereals
- 82 How much fiber in POST Bran Flakes Cereals Ready-To-Eat? 18.3g fiber / 100g 5.5g per 0.75 cup (1 NLEA serving) (30g)
- 83 UNILEVER BeveragesHow much fiber in UNILEVER Beverages? 18.2g fiber / 100g 4.7g per scoop (26g)
Proteins
- 84 Simple Mills Almond Flour CrackersHow much fiber in Simple Mills Almond Flour Crackers? 17.9g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 85 Tolerant Black Bean PastaHow much fiber in Tolerant Black Bean Pasta? 17.6g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 86 Defatted Soy FlourHow much fiber in Defatted Soy Flour? 17.5g fiber / 100g 18.4g per cup (105g)
Proteins
- 87 Meat ExtenderHow much fiber in Meat Extender? 17.5g fiber / 100g 4.9g per oz (28g)
Proteins
- 88 Textured Vegetable ProteinHow much fiber in Textured Vegetable Protein? 17.5g fiber / 100g 3g per Quantity not specified (17g)
Plant-Based Proteins
- 89 MusclePharm Combat Protein ChocolateHow much fiber in MusclePharm Combat Protein Chocolate? 17.2g fiber / 100g serving not recorded by USDA
Proteins
- 90 How much fiber in Pitted (Shoshone Bannock) Chokecherries? 17g fiber / 100g serving not recorded by USDA
- 91 Sesame Seed Kernels SeedsHow much fiber in Sesame Seed Kernels Seeds? 16.9g fiber / 100g 21.6g per cup (128g)
Proteins
- 92 Nature's Path Flax Plus CerealHow much fiber in Nature's Path Flax Plus Cereal? 16.7g fiber / 100g serving not recorded by USDA
Grains & Cereals
- 93 Saffron Road Crunchy Chickpeas FalafelHow much fiber in Saffron Road Crunchy Chickpeas Falafel? 16.7g fiber / 100g serving not recorded by USDA
Snacks & Sweets
- 94 NATURE'S PATH Cereals Ready-To-EatHow much fiber in NATURE'S PATH Cereals Ready-To-Eat? 16.6g fiber / 100g 5g per 0.75 cup (1 NLEA serving) (30g)
Proteins
- 95 Unsweetened Baking ChocolateHow much fiber in Unsweetened Baking Chocolate? 16.6g fiber / 100g 4.8g per 1 square (29g)
Snacks & Sweets
- 96 White CornHow much fiber in White Corn? 16.6g fiber / 100g serving not recorded by USDA
Proteins
- 97 Crispbread CrackersHow much fiber in Crispbread Crackers? 16.5g fiber / 100g 1.7g per wafer (10g)
Grains & Cereals
- 98 Tomato PowderHow much fiber in Tomato Powder? 16.5g fiber / 100g serving not recorded by USDA
Proteins
- 99 Coconut FlakesHow much fiber in Coconut Flakes? 16.3g fiber / 100g 4.6g per oz (28g)
Nuts & Seeds
- 100 How much fiber in Original Crackers Mary'S Gone Crackers? 16.2g fiber / 100g 1.1g per 3 crackers (7g)
Trusted & Verified Nutritional Information
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
Laboratory Analyzed
Peer Reviewed
Regularly Updated
Understanding Dietary Fiber
Dietary fiber is a type of carbohydrate that your body cannot digest. While most carbohydrates are broken down into sugar, fiber passes through your body undigested, helping to regulate blood sugar, promote digestive health, and keep you feeling full longer.
There are two types of fiber: soluble fiber, which dissolves in water and can help lower cholesterol and glucose levels, and insoluble fiber, which promotes movement through your digestive system and increases stool bulk.
Benefits of High-Fiber Foods
- Promotes digestive health and regular bowel movements
- Helps maintain a healthy weight by increasing satiety
- Lowers cholesterol levels and supports heart health
- Helps control blood sugar levels
- May reduce the risk of certain types of cancer
Daily Fiber Recommendations
- Women under 50: 25g per day
- Men under 50: 38g per day
- Women over 50: 21g per day
- Men over 50: 30g per day
- Increase fiber intake gradually to avoid digestive discomfort
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