High-Fiber Foods: Chart per 100 g

Fiber is not one substance but a label for indigestible carbohydrates with very different properties. Soluble fiber such as oat beta-glucan behaves nothing like the insoluble fiber in wheat bran – this chart shows the total, not that distinction.

Individual fiber types do carry approved statements: oat bran beta-glucan and rye fiber among them. The collective term "fiber" does not, so you will not find one here.

The German DGE reference is at least 30 g of fiber per day for adults. US guidance uses 25 g (women) and 38 g (men).

#	Food	Fiber per 100 g	Share of daily reference	Category	Source
1	Chia seeds	34.4 g	115 %	Other	USDA
2	Coconut flour	34.2 g	114 %	Dry goods & tinned	USDA
3	Flaxseed	27.3 g	91 %	Dry goods & tinned	USDA
4	Borlotti beans	24.7 g	82 %	Dry goods & tinned	USDA
5	Poppy seeds	19.5 g	65 %	Other	USDA
6	Barley	17.3 g	58 %	Dry goods & tinned	USDA
7	Desiccated coconut	16.3 g	54 %	Dry goods & tinned	USDA
8	Black beans	15.5 g	52 %	Dry goods & tinned	USDA
9	Kidney beans	15.2 g	51 %	Other	USDA
10	White beans	15.2 g	51 %	Dry goods & tinned	USDA
11	Rye	15.1 g	50 %	Dry goods & tinned	USDA
12	Fava beans	15 g	50 %	Dry goods & tinned	BLS
13	Bulgur	12.5 g	42 %	Dry goods & tinned	USDA
14	Almonds	12.5 g	42 %	Dry goods & tinned	USDA
15	Chickpeas	12.2 g	41 %	Dry goods & tinned	USDA
16	Green spelt	12.2 g	41 %	Other	BLS
17	Sesame	11.8 g	39 %	Other	USDA
18	Chickpea flour	10.8 g	36 %	Dry goods & tinned	USDA
19	Red lentils	10.8 g	36 %	Dry goods & tinned	USDA
20	Spelt	10.7 g	36 %	Dry goods & tinned	USDA
21	Green lentils	10.7 g	36 %	Other	USDA
22	Lentils	10.7 g	36 %	Dry goods & tinned	USDA
23	Pistachios	10.6 g	35 %	Dry goods & tinned	USDA
24	Oats	10.1 g	34 %	Dry goods & tinned	–
25	Whole grain pasta	10.1 g	34 %	Other	USDA
26	Buckwheat	10 g	33 %	Dry goods & tinned	USDA
27	Buckwheat flour	10 g	33 %	Dry goods & tinned	USDA
28	Whole grain tortillas	9.8 g	33 %	Bakery	USDA
29	Hazelnuts	9.7 g	32 %	Dry goods & tinned	USDA
30	Pecan nuts	9.6 g	32 %	Dry goods & tinned	USDA
31	Soy flour	9.6 g	32 %	Dry goods & tinned	USDA
32	Spelt whole grain flour	9.3 g	31 %	Dry goods & tinned	USDA
33	Soybeans	9.3 g	31 %	Dry goods & tinned	USDA
34	Whole wheat pasta	9.2 g	31 %	Dry goods & tinned	USDA
35	Muesli	8.9 g	30 %	Dry goods & tinned	–
36	Macadamia nuts	8.6 g	29 %	Dry goods & tinned	USDA
37	Sunflower seeds	8.6 g	29 %	Dry goods & tinned	USDA
38	Peanuts	8.5 g	28 %	Nuts & seeds	USDA
39	Millet	8.5 g	28 %	Dry goods & tinned	USDA
40	Brazil nuts	7.5 g	25 %	Dry goods & tinned	USDA
41	Whole grain toast	7.5 g	25 %	Bakery	USDA
42	Dried apricots	7.3 g	24 %	Dry goods & tinned	USDA
43	Elderberry	7 g	23 %	Fruit & vegetables	USDA
44	Quinoa	7 g	23 %	Dry goods & tinned	USDA
45	Raisins	6.8 g	23 %	Dry goods & tinned	USDA
46	Amaranth	6.7 g	22 %	Dry goods & tinned	USDA
47	Avocado	6.7 g	22 %	Fruit & vegetables	USDA
48	Dates	6.7 g	22 %	Dry goods & tinned	USDA
49	Walnuts	6.7 g	22 %	Dry goods & tinned	USDA
50	90% dark chocolate	6.5 g	22 %	Sweets	USDA

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High values, small amounts

These ingredients score very high per 100 g but are eaten by the teaspoon, not by the plate. That is why they are not in the chart above. The right-hand column shows what a usual amount actually contributes.

Ingredient	per 100 g	usual amount	in that amount
Cocoa	37 g	10 g	3.7 g
Nutritional yeast	22.5 g	5 g	1.13 g
Curry powder	53.2 g	2 g	1.06 g
Cinnamon	53.1 g	2 g	1.06 g
Miso	5.4 g	15 g	0.81 g
Fennel seeds	39.8 g	2 g	0.8 g

Increase slowly, and drink enough

Raising intake sharply over a few days commonly causes bloating and fullness. The gut and its bacteria need weeks, not days. Fiber also binds water – without enough fluid, digestion can get worse rather than better.

How much of it adds up across your week?

Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.

See the weekly plan

Frequently Asked Questions

Which foods are highest in fiber?

Pulses, coconut flour, flaxseed, chia seeds and cocoa lead the chart. Among everyday foods it is wholegrains, berries, brassicas and nuts.

How much fiber per day?

The German DGE gives at least 30 g per day for adults. US dietary guidelines use 25 g for women and 38 g for men.

Is there a PDF of this chart?

This page prints directly, or saves as a PDF from your browser via Print, then Save as PDF. The table is set up for it and stays fully readable in print. We do not ask for an email address in return.

Fruit or vegetables – which has more fiber?

Per 100 g most vegetables and fruit sit between 2 and 5 g, very close together. The real gap is not between fruit and vegetables but between fresh and dried foods – and pulses, which beat both comfortably.

References

The figures in the chart come from the nutrient databases named below. The statements in the running text on this page rest on the following work:

Reynolds A, Mann J, Cummings J et al.: Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 2019. doi:10.1016/S0140-6736(18)31809-9

Where these numbers come from

All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-09-19.

What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.