Nutrient ranking
Foods highest in dietary fiber
Of 6,344 foods with a reported dietary fiber value in USDA FoodData Central, Corn bran, crude has the most, at 79 g per 100 g (282% of the 28 g Daily Value). The 10th-ranked food has 42.6 g. Rankings are by weight, so dried and concentrated foods often rank high.
| Food | Dietary fiber (g) | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Corn bran, crude Cereal Grains and Pasta | 79 | 224 | 8.4 | 0.92 | 85.6 |
| Gums, seed gums (includes locust bean, guar) Sweets | 77.3 | 332 | 4.6 | 0.5 | 77.3 |
| Fungi, Cloud ears, dried Vegetables and Vegetable Products | 70.1 | 284 | 9.3 | 0.73 | 73 |
| Spices, curry powder Spices and Herbs | 53.2 | 325 | 14.3 | 14 | 55.8 |
| Spices, cinnamon, ground Spices and Herbs | 53.1 | 247 | 4 | 1.2 | 80.6 |
| Spices, savory, ground Spices and Herbs | 45.7 | 272 | 6.7 | 5.9 | 68.7 |
| Baobab powder Fruits and Fruit Juices | 44.5 | 250 | 3.7 | 0.47 | 79.6 |
| Pinon Nuts, roasted (Navajo) American Indian/Alaska Native Foods | 43.4 | 541 | 7.4 | 34.1 | 51.1 |
| Wheat bran, crude Cereal Grains and Pasta | 42.8 | 216 | 15.6 | 4.3 | 64.5 |
| Spices, rosemary, dried Spices and Herbs | 42.6 | 331 | 4.9 | 15.2 | 64.1 |
| Spices, oregano, dried Spices and Herbs | 42.5 | 265 | 9 | 4.3 | 68.9 |
| Spices, coriander seed Spices and Herbs | 41.9 | 298 | 12.4 | 17.8 | 55 |
| Spices, marjoram, dried Spices and Herbs | 40.3 | 271 | 12.7 | 7 | 60.6 |
| Spices, sage, ground Spices and Herbs | 40.3 | 315 | 10.6 | 12.8 | 60.7 |
| Carob flour Legumes and Legume Products | 39.8 | 222 | 4.6 | 0.65 | 88.9 |
| Spices, fennel seed Spices and Herbs | 39.8 | 345 | 15.8 | 14.9 | 52.3 |
| Spices, caraway seed Spices and Herbs | 38 | 333 | 19.8 | 14.6 | 49.9 |
| Spices, basil, dried Spices and Herbs | 37.7 | 233 | 23 | 4.1 | 47.8 |
| Cocoa, dry powder, unsweetened Sweets | 37 | 228 | 19.6 | 13.7 | 57.9 |
| Spices, thyme, dried Spices and Herbs | 37 | 276 | 9.1 | 7.4 | 63.9 |
| Sorghum bran, white, unenriched, dry, raw Cereal Grains and Pasta | 35 | 365 | 11.2 | 9.3 | 68.7 |
| Spices, paprika Spices and Herbs | 34.9 | 282 | 14.1 | 12.9 | 54 |
| Spices, chili powder Spices and Herbs | 34.8 | 282 | 13.5 | 14.3 | 49.7 |
| Seeds, chia seeds, dried Nut and Seed Products | 34.4 | 486 | 16.5 | 30.7 | 42.1 |
| Flour, coconut Nut and Seed Products | 34.2 | 424 | 16.1 | 15.3 | 58.9 |
| Cocoa, dry powder, hi-fat or breakfast, processed with alkali Sweets | 33.9 | 479 | 16.8 | 23.7 | 49.7 |
| Spices, cloves, ground Spices and Herbs | 33.9 | 274 | 6 | 13 | 65.5 |
| Parsley, freeze-dried Vegetables and Vegetable Products | 32.7 | 271 | 31.3 | 5.2 | 42.4 |
| Cocoa, dry powder, unsweetened, processed with alkali Sweets | 29.8 | 220 | 18.1 | 13.1 | 58.3 |
| Spearmint, dried Spices and Herbs | 29.8 | 285 | 19.9 | 6 | 52 |
| Peppers, hot chile, sun-dried Vegetables and Vegetable Products | 28.7 | 324 | 10.6 | 5.8 | 69.9 |
| Spices, cardamom Spices and Herbs | 28 | 311 | 10.8 | 6.7 | 68.5 |
| Seeds, flaxseed Nut and Seed Products | 27.3 | 534 | 18.3 | 42.2 | 28.9 |
| Spices, pepper, red or cayenne Spices and Herbs | 27.2 | 318 | 12 | 17.3 | 56.6 |
| Leavening agents, yeast, baker's, active dry Baked Products | 26.9 | 325 | 40.4 | 7.6 | 41.2 |
| Peppers, pasilla, dried Vegetables and Vegetable Products | 26.8 | 345 | 12.4 | 15.8 | 51.1 |
| Spices, parsley, dried Spices and Herbs | 26.7 | 292 | 26.6 | 5.5 | 50.6 |
| Spices, bay leaf Spices and Herbs | 26.3 | 313 | 7.6 | 8.4 | 75 |
| Chives, freeze-dried Vegetables and Vegetable Products | 26.2 | 311 | 21.2 | 3.5 | 64.3 |
| Spices, pepper, white Spices and Herbs | 26.2 | 296 | 10.4 | 2.1 | 68.6 |
| Winged beans, mature seeds, raw Legumes and Legume Products | 25.9 | 409 | 29.6 | 16.3 | 41.7 |
| Hyacinth beans, mature seeds, raw Legumes and Legume Products | 25.6 | 344 | 23.9 | 1.7 | 60.7 |
| Spices, pepper, black Spices and Herbs | 25.3 | 251 | 10.4 | 3.3 | 64 |
| Beans, french, mature seeds, raw Legumes and Legume Products | 25.2 | 343 | 18.8 | 2 | 64.1 |
| Beans, yellow, mature seeds, raw Legumes and Legume Products | 25.1 | 345 | 22 | 2.6 | 60.7 |
| Broadbeans (fava beans), mature seeds, raw Legumes and Legume Products | 25 | 341 | 26.1 | 1.5 | 58.3 |
| Beans, kidney, all types, mature seeds, raw Legumes and Legume Products | 24.9 | 333 | 23.6 | 0.83 | 60 |
| Beans, kidney, california red, mature seeds, raw Legumes and Legume Products | 24.9 | 330 | 24.4 | 0.25 | 59.8 |
| Beans, kidney, royal red, mature seeds, raw Legumes and Legume Products | 24.9 | 329 | 25.3 | 0.45 | 58.3 |
| Beans, small white, mature seeds, raw Legumes and Legume Products | 24.9 | 336 | 21.1 | 1.2 | 62.2 |
| Beans, cranberry (roman), mature seeds, raw Legumes and Legume Products | 24.7 | 335 | 23 | 1.2 | 60 |
| Spices, fenugreek seed Spices and Herbs | 24.6 | 323 | 23 | 6.4 | 58.4 |
| Flour, soy, defatted Legumes and Legume Products | 24.3 | 366 | 51.1 | 3.3 | 32.9 |
| Rose Hips, wild (Northern Plains Indians) American Indian/Alaska Native Foods | 24.1 | 162 | 1.6 | 0.34 | 38.2 |
| Radishes, oriental, dried Vegetables and Vegetable Products | 23.9 | 271 | 7.9 | 0.72 | 63.4 |
| Rye flour, dark Cereal Grains and Pasta | 23.8 | 325 | 15.9 | 2.2 | 68.6 |
| Carrot, dehydrated Vegetables and Vegetable Products | 23.6 | 341 | 8.1 | 1.5 | 79.6 |
| Beverages, coffee substitute, cereal grain beverage, powder Beverages | 23.3 | 360 | 6 | 2.5 | 78.4 |
| Flaxseed, ground Nut and Seed Products | 23.1 | 514 | 18 | 37.3 | 34.4 |
| Crackers, rye, wafers, plain Baked Products | 22.9 | 334 | 9.6 | 0.9 | 80.4 |
| Spices, turmeric, ground Spices and Herbs | 22.7 | 312 | 9.7 | 3.3 | 67.1 |
| Formulated bar, high fiber, chewy, oats and chocolate Snacks | 22.5 | 389 | 5 | 10 | 69.8 |
| Peas, green, split, mature seeds, raw Legumes and Legume Products | 22.2 | 364 | 23.1 | 3.9 | 61.6 |
| Peppers, ancho, dried Vegetables and Vegetable Products | 21.6 | 281 | 11.9 | 8.2 | 51.4 |
| Spices, allspice, ground Spices and Herbs | 21.6 | 263 | 6.1 | 8.7 | 72.1 |
| Peppers, sweet, red, freeze-dried Vegetables and Vegetable Products | 21.3 | 314 | 17.9 | 3 | 68.7 |
| Spices, dill seed Spices and Herbs | 21.1 | 305 | 16 | 14.5 | 55.2 |
| Rice bran, crude Cereal Grains and Pasta | 21 | 316 | 13.4 | 20.8 | 49.7 |
| Crackers, rye, wafers, seasoned Baked Products | 20.9 | 381 | 9 | 9.2 | 73.8 |
| Spices, nutmeg, ground Spices and Herbs | 20.8 | 525 | 5.8 | 36.3 | 49.3 |
| Lima beans, thin seeded (baby), mature seeds, raw Legumes and Legume Products | 20.6 | 335 | 20.6 | 0.93 | 62.8 |
| Corn, dried, yellow (Northern Plains Indians) American Indian/Alaska Native Foods | 20.5 | 419 | 14.5 | 10.6 | 66.3 |
| Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Legumes and Legume Products | 20.2 | 339 | 21.9 | 1.1 | 62.4 |
| Spices, mace, ground Spices and Herbs | 20.2 | 475 | 6.7 | 32.4 | 50.5 |
| Chokecherries, raw, pitted (Northern Plains Indians) American Indian/Alaska Native Foods | 20 | 162 | 3 | 1.7 | 33.6 |
| Spices, poppy seed Spices and Herbs | 19.5 | 525 | 18 | 41.6 | 28.1 |
| Wocas, dried seeds, Oregon, yellow pond lily (Klamath) American Indian/Alaska Native Foods | 19.2 | 361 | 7.9 | 1.1 | 80 |
| Lima beans, large, mature seeds, raw Legumes and Legume Products | 19 | 338 | 21.5 | 0.69 | 63.4 |
| Lupins, mature seeds, raw Legumes and Legume Products | 18.9 | 371 | 36.2 | 9.7 | 40.4 |
| Papad Legumes and Legume Products | 18.6 | 371 | 25.6 | 3.3 | 59.9 |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Nut and Seed Products | 18.4 | 446 | 18.6 | 19.4 | 53.8 |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt Nut and Seed Products | 18.4 | 446 | 18.6 | 19.4 | 53.8 |
| Mungo beans, mature seeds, raw Legumes and Legume Products | 18.3 | 341 | 25.2 | 1.6 | 59 |
| Baking chocolate, unsweetened, liquid Sweets | 18.1 | 472 | 12.1 | 47.7 | 36.2 |
| Soybeans, mature seeds, roasted, no salt added Legumes and Legume Products | 17.7 | 469 | 38.6 | 25.4 | 30.2 |
| Soybeans, mature seeds, roasted, salted Legumes and Legume Products | 17.7 | 469 | 38.6 | 25.4 | 30.2 |
| Meat extender Legumes and Legume Products | 17.5 | 311 | 41.7 | 3 | 34.7 |
| Soy flour, defatted Legumes and Legume Products | 17.5 | 327 | 51.5 | 1.2 | 33.9 |
| Barley, hulled Cereal Grains and Pasta | 17.3 | 354 | 12.5 | 2.3 | 73.5 |
| Chokecherries, raw, pitted (Shoshone Bannock) American Indian/Alaska Native Foods | 17 | 156 | 2.9 | 0.98 | 33.9 |
| Seeds, sesame seed kernels, toasted, with salt added (decorticated) Nut and Seed Products | 16.9 | 567 | 17 | 48 | 26 |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) Nut and Seed Products | 16.9 | 567 | 17 | 48 | 26 |
| Baking chocolate, unsweetened, squares Sweets | 16.6 | 642 | 14.3 | 52.3 | 28.4 |
| Corn, white, steamed (Navajo) American Indian/Alaska Native Foods | 16.6 | 386 | 9.7 | 5.2 | 75.2 |
| Crackers, crispbread, rye Baked Products | 16.5 | 366 | 7.9 | 1.3 | 82.2 |
| Tomato powder Vegetables and Vegetable Products | 16.5 | 302 | 12.9 | 0.44 | 74.7 |
| Mung beans, mature seeds, raw Legumes and Legume Products | 16.3 | 347 | 23.9 | 1.2 | 62.6 |
| Nuts, coconut meat, dried (desiccated), not sweetened Nut and Seed Products | 16.3 | 660 | 6.9 | 64.5 | 23.6 |
| Mary's Gone Crackers, Original Crackers, Organic Gluten Free Baked Products | 16.2 | 446 | 12.1 | 15.6 | 64.3 |
| Cookies, oatmeal, reduced fat Baked Products | 16.1 | 365 | 4 | 10 | 64.6 |
Values per 100 g of food as listed in USDA FoodData Central.
About this list
This list only sorts USDA values; it does not rate foods as healthy or unhealthy. A food high in one nutrient can also be high in sodium, saturated fat or calories, so open each food to see its full data. Data is from the Foundation Foods release of Apr 30, 2026 and SR Legacy (April 2018).
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Top 3 in each food group
Grouped by USDA food category, dietary fiber per 100 g.
Baked Products
- Leavening agents, yeast, baker's, active dry — 26.9 g
- Crackers, rye, wafers, plain — 22.9 g
- Crackers, rye, wafers, seasoned — 20.9 g
Cereal Grains and Pasta
- Corn bran, crude — 79 g
- Wheat bran, crude — 42.8 g
- Sorghum bran, white, unenriched, dry, raw — 35 g
Fruits and Fruit Juices
- Baobab powder — 44.5 g
- Persimmons, japanese, dried — 14.5 g
- Goji berries, dried — 13 g
Legumes and Legume Products
- Carob flour — 39.8 g
- Winged beans, mature seeds, raw — 25.9 g
- Hyacinth beans, mature seeds, raw — 25.6 g
Meals, Entrees, and Side Dishes
- Burrito, beef and bean, microwaved — 6.9 g
- Burrito, beef and bean, frozen — 4.2 g
- Burrito, bean and cheese, frozen — 3.4 g
Nut and Seed Products
- Seeds, chia seeds, dried — 34.4 g
- Flour, coconut — 34.2 g
- Seeds, flaxseed — 27.3 g
Sausages and Luncheon Meats
- Liverwurst spread — 2.5 g
- Meatballs, frozen, Italian style — 2.3 g
- Pickle and pimiento loaf, pork — 1.5 g
Soups, Sauces, and Gravies
- Potato soup, instant, dry mix — 7.6 g
- Soup, black bean, canned, condensed — 6.8 g
- Soup, onion, dry, mix — 6.6 g
Spices and Herbs
- Spices, curry powder — 53.2 g
- Spices, cinnamon, ground — 53.1 g
- Spices, savory, ground — 45.7 g
Vegetables and Vegetable Products
- Fungi, Cloud ears, dried — 70.1 g
- Parsley, freeze-dried — 32.7 g
- Peppers, hot chile, sun-dried — 28.7 g
How % Daily Value is figured
Percent Daily Value compares the amount in 100 g of food with the FDA Daily Value for adults and children 4 years and older. It is a reference number for comparing foods, not a personal target. This is not medical or nutrition advice.
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Other nutrient rankings
High proteinHigh potassiumHigh ironHigh vitamin C All food groups
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (fdc.nal.usda.gov).
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov).