Complete high-fiber foods list with calories and fiber per serving. From legumes to berries — 40 foods ranked and charted across five categories.
Frequently Asked Questions
What food is highest in fiber?
Wheat bran is the most concentrated source by weight at about 43 grams of fiber per 100 grams. Among everyday whole foods, chia seeds (34g per 100g), navy beans (11g per 100g cooked), and lentils (9g per 100g cooked) are among the highest. A single cup of cooked navy beans covers 50–75% of the daily recommended intake.
How much fiber should I eat per day?
The USDA recommends 25–28 grams per day for women and 34–38 grams for men aged 19–50. A simpler guideline: aim for 14 grams per 1,000 calories consumed. Most Americans eat only 16–17 grams daily — about half the recommendation.
What is the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water, forming a gel that slows digestion, lowers LDL cholesterol, and stabilizes blood sugar. Insoluble fiber does not dissolve and adds bulk to stool, preventing constipation. Most high-fiber whole foods contain both types.
What are the best high-fiber foods for weight loss?
Legumes (lentils, black beans), berries (raspberries, blackberries), and non-starchy vegetables (artichoke, broccoli, Brussels sprouts) offer the best fiber-to-calorie ratio for weight loss. A cup of raspberries provides 8g of fiber at just 64 calories; a cup of cooked lentils delivers 18g fiber at 230 calories.
Do eggs contain fiber?
No. Eggs contain zero dietary fiber. Fiber is found exclusively in plant foods — fruits, vegetables, legumes, whole grains, nuts, and seeds. Animal products including meat, dairy, eggs, and fish contain no fiber.