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High-fibre foods. The top 30.

Which foods have the most fibre per 100 g? The ranking with serving and calories.

Rank	Food	Fibre · 100 g	per serving	kcal · 100 g
1	Chia seeds1 tbsp (12 g): 4.1 g · 58 kcal	34 g	4.1 g1 tbsp (12 g)	486
2	Linseed1 tbsp (10 g): 2.7 g · 53 kcal	27 g	2.7 g1 tbsp (10 g)	534
3	Popcorn (air-popped)1 serving (30 g): 4.4 g · 116 kcal	15 g	4.4 g1 serving (30 g)	387
4	Almonds1 handful (28 g): 3.5 g · 162 kcal	13 g	3.5 g1 handful (28 g)	579
5	Sesame seeds1 tbsp (9 g): 1.1 g · 52 kcal	12 g	1.1 g1 tbsp (9 g)	573
6	Dark chocolate (70–85%)1 serving (25 g): 2.7 g · 150 kcal	11 g	2.7 g1 serving (25 g)	598
7	Pistachios1 handful (28 g): 3.0 g · 157 kcal	11 g	3.0 g1 handful (28 g)	560
8	Oats1 tbsp (10 g): 1.0 g · 38 kcal	10 g	1.0 g1 tbsp (10 g)	379
9	Hazelnuts1 handful (28 g): 2.7 g · 176 kcal	9.7 g	2.7 g1 handful (28 g)	628
10	Coconut (flesh)1 piece (45 g): 4.1 g · 159 kcal	9.0 g	4.1 g1 piece (45 g)	354
11	Black beans (cooked)1 serving (150 g): 13 g · 198 kcal	8.7 g	13 g1 serving (150 g)	132
12	Macadamia nuts1 handful (28 g): 2.4 g · 201 kcal	8.6 g	2.4 g1 handful (28 g)	718
13	Sunflower seeds1 tbsp (10 g): 0.9 g · 58 kcal	8.6 g	0.9 g1 tbsp (10 g)	584
14	Peanuts1 handful (28 g): 2.4 g · 159 kcal	8.5 g	2.4 g1 handful (28 g)	567
15	Lentils (cooked)1 serving (150 g): 12 g · 174 kcal	7.9 g	12 g1 serving (150 g)	116
16	Chickpeas (cooked)1 serving (150 g): 11 g · 246 kcal	7.6 g	11 g1 serving (150 g)	164
17	Kidney beans (cooked)1 serving (150 g): 11 g · 191 kcal	7.4 g	11 g1 serving (150 g)	127
18	Avocado½ piece (100 g): 6.7 g · 160 kcal	6.7 g	6.7 g½ piece (100 g)	160
19	Dates (Medjool)1 piece (24 g): 1.6 g · 66 kcal	6.7 g	1.6 g1 piece (24 g)	277
20	Walnuts1 handful (28 g): 1.9 g · 183 kcal	6.7 g	1.9 g1 handful (28 g)	654
21	Pumpernickel1 slice (40 g): 2.6 g · 100 kcal	6.5 g	2.6 g1 slice (40 g)	250
22	Raspberries1 bowl (125 g): 8.1 g · 65 kcal	6.5 g	8.1 g1 bowl (125 g)	52
23	Pumpkin seeds1 tbsp (10 g): 0.6 g · 56 kcal	6.0 g	0.6 g1 tbsp (10 g)	559
24	Wholemeal bread1 slice (32 g): 1.9 g · 81 kcal	6.0 g	1.9 g1 slice (32 g)	252
25	Rye bread1 slice (40 g): 2.3 g · 104 kcal	5.8 g	2.3 g1 slice (40 g)	259
26	Peas1 serving (100 g): 5.7 g · 81 kcal	5.7 g	5.7 g1 serving (100 g)	81
27	Hummus1 tbsp (15 g): 0.8 g · 36 kcal	5.5 g	0.8 g1 tbsp (15 g)	237
28	Edamame1 serving (100 g): 5.2 g · 121 kcal	5.2 g	5.2 g1 serving (100 g)	121
29	Peanut butter1 tbsp (16 g): 0.8 g · 96 kcal	5.0 g	0.8 g1 tbsp (16 g)	598
30	Bulgur (cooked)1 serving (180 g): 8.1 g · 149 kcal	4.5 g	8.1 g1 serving (180 g)	83

How this list was made

It is based on the 150 foods of the myfoody calorie chart with values from USDA FoodData Central, converted to the European label format. Sorted per 100 g; drinks and milk are per 100 ml and not part of the food lists.

Open the calorie chart · USDA FoodData Central