Fibre (100 g)
High-Fibre Foods: Top 20 per 100 g
The 20 foods with the most fibre per 100 g. Fibre helps fullness and digestion; the recommendation is about 25 g a day for women and 30–38 g for men.
Number 1: Chia seeds, with 34.4 g.
| # | Food | Fibre (100 g) | kcal / 100 g | Protein / 100 g | Serving |
|---|---|---|---|---|---|
| 1 | Chia seeds | 34.4 g | 486 | 16.5 g | 15 g · 2.5 g P |
| 2 | Ground flaxseed | 27.3 g | 534 | 18.3 g | 10 g · 1.8 g P |
| 3 | Popcorn (air-popped) | 14.5 g | 387 | 12.9 g | 25 g · 3.2 g P |
| 4 | Almonds | 12.5 g | 579 | 21.2 g | 28 g · 5.9 g P |
| 5 | Dark chocolate (70–85%) | 10.9 g | 598 | 7.8 g | 20 g · 1.6 g P |
| 6 | Pistachios | 10.6 g | 560 | 20.2 g | 28 g · 5.7 g P |
| 7 | White beans (cooked) | 10.5 g | 140 | 8.2 g | 100 g · 8.2 g P |
| 8 | Passion fruit (pulp) | 10.4 g | 97 | 2.2 g | 80 g · 1.8 g P |
| 9 | Rolled oats (dry) | 10.1 g | 379 | 13.2 g | 40 g · 5.3 g P |
| 10 | Hazelnuts | 9.7 g | 628 | 15 g | 28 g · 4.2 g P |
| 11 | Pinto beans (cooked) | 9 g | 143 | 9 g | 100 g · 9 g P |
| 12 | Coconut meat (fresh) | 9 g | 354 | 3.3 g | 30 g · 1 g P |
| 13 | Black beans (cooked) | 8.7 g | 132 | 8.9 g | 100 g · 8.9 g P |
| 14 | Macadamia nuts | 8.6 g | 718 | 7.9 g | 20 g · 1.6 g P |
| 15 | Sunflower seeds | 8.6 g | 584 | 20.8 g | 28 g · 5.8 g P |
| 16 | Peanuts (dry-roasted) | 8 g | 585 | 24.4 g | 28 g · 6.8 g P |
| 17 | Lentils (cooked) | 7.9 g | 116 | 9 g | 150 g · 13.5 g P |
| 18 | Farofa (toasted cassava flour) | 7.8 g | 406 | 2.1 g | 20 g · 0.4 g P |
| 19 | Chickpeas (cooked) | 7.6 g | 164 | 8.9 g | 150 g · 13.4 g P |
| 20 | Brazil nuts | 7.5 g | 659 | 14.3 g | 10 g · 1.4 g P |
How we built this list
Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.
Frequently asked questions
Which foods have the most fibre?
Seeds (chia, flax), oats, legumes and nuts lead per 100 g. Day to day, beans, fruit with skin and vegetables are the easiest sources.
How do I add fibre without discomfort?
Increase it gradually over 1–2 weeks and drink plenty of water.
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