Fibre
Foods ranked by fibre per 100 g — the part of plant foods that keeps digestion steady.
How much do you need?
General information: the US Daily Value for fibre is 28g per day for a typical adult. Daily Values are reference figures for labelling, not a personal target — individual needs vary. Use the table below to see how much of that reference a food provides per 100 g and per serving.
Top 50 foods — ranked per 100 g
| # | Food | Fibre / 100 g | Per serving |
|---|---|---|---|
| 1 | 🌱 Chia Seeds | 34 g | 9.5 g (2 tablespoons) |
| 2 | 🌱 Flaxseeds | 27 g | 5.4 g (2 tablespoons) |
| 3 | 🌱 Poppy Seeds | 20 g | 1.8 g (1 tablespoon) |
| 4 | 🥥 Desiccated Coconut | 16 g | 4.5 g (1 handful (28 g)) |
| 5 | 🫘 Adzuki Beans | 12.7 g | 29.2 g (1 cup, cooked) |
| 6 | 🌰 Almonds | 12.5 g | 3.5 g (1 handful (28 g)) |
| 7 | 🌰 Almonds (salted) | 12.5 g | 3.5 g (1 handful (28 g)) |
| 8 | 🍅 Sun-Dried Tomato | 12.3 g | 6.6 g (1 cup) |
| 9 | 🌰 Almonds (roasted) | 12 g | 3.4 g (1 handful (28 g)) |
| 10 | 🍿 Popcorn (salted) | 12 g | 3.6 g (1 bag (30 g)) |
| 11 | 🌱 Sesame Seeds | 11.8 g | 1.1 g (1 tablespoon) |
| 12 | 🟡 Passion Fruit | 11.2 g | 26.4 g (1 cup pulp) |
| 13 | 🌰 Almond Butter | 11 g | 3.5 g (2 tablespoons) |
| 14 | 🍫 Dark Chocolate (70%) | 11 g | 3.3 g (1 bar (30 g)) |
| 15 | 🥣 Shredded Wheat | 11 g | 4.4 g (1 bowl (40 g)) |
| 16 | 🌾 Whole Wheat Flour | 11 g | 11 g (100 g) |
| 17 | 🌰 Chestnuts (roasted) | 10.8 g | 10.8 g (100 g) |
| 18 | 🥣 Oats (rolled, dry) | 10.6 g | 4.2 g (40 g (dry)) |
| 19 | 🌰 Pistachios | 10.6 g | 3.0 g (1 handful (28 g)) |
| 20 | 🫘 Navy Beans | 10.5 g | 19.1 g (1 cup, cooked) |
| 21 | 🍘 Oatcakes | 10 g | 1.2 g (1 oatcake) |
| 22 | 🍿 Popcorn (butter) | 10 g | 3 g (1 bag (30 g)) |
| 23 | 🥣 Weetabix | 10 g | 3.7 g (2 biscuits) |
| 24 | 🌰 Hazelnuts | 9.7 g | 2.7 g (1 handful (28 g)) |
| 25 | 🌰 Pecans | 9.6 g | 2.7 g (1 handful (28 g)) |
| 26 | 🥥 Coconut | 9 g | 7.2 g (1 cup shredded) |
| 27 | 🥣 Muesli (plain) | 9 g | 4.5 g (1 bowl (50 g)) |
| 28 | 🥣 Instant Oats (plain) | 9 g | 3.6 g (1 sachet (40 g)) |
| 29 | 🥜 Tahini | 9 g | 2.7 g (2 tablespoons) |
| 30 | 🫘 Black Beans | 8.7 g | 15.0 g (1 cup, cooked) |
| 31 | 🌰 Macadamia Nuts | 8.6 g | 2.4 g (1 handful (28 g)) |
| 32 | 🌻 Sunflower Seeds | 8.6 g | 2.4 g (1 handful (28 g)) |
| 33 | 🥜 Peanuts (salted) | 8.5 g | 2.4 g (1 handful (28 g)) |
| 34 | 🥜 Peanuts (unsalted) | 8.5 g | 2.4 g (1 handful (28 g)) |
| 35 | 🥜 Salted Peanuts (snack) | 8.5 g | 4.3 g (1 bag (50 g)) |
| 36 | 🫘 Split Peas | 8.3 g | 16.3 g (1 cup, cooked) |
| 37 | 🫘 Black Lentils | 8 g | 15.8 g (1 cup, cooked) |
| 38 | 🌰 Mixed Nuts (salted) | 8 g | 2.2 g (1 handful (28 g)) |
| 39 | 🫘 Pinto Beans | 8 g | 13.7 g (1 cup, cooked) |
| 40 | 🍿 Popcorn (sweet) | 8 g | 2.4 g (1 bag (30 g)) |
| 41 | 🫘 Lentils (cooked) | 7.9 g | 15.6 g (1 cup, cooked) |
| 42 | 🫘 Red Lentils | 7.9 g | 15.6 g (1 cup, cooked) |
| 43 | 🫘 Chickpeas | 7.6 g | 12.5 g (1 cup, cooked) |
| 44 | 🌰 Brazil Nuts | 7.5 g | 2.1 g (6 nuts (28 g)) |
| 45 | 🌽 Cornmeal | 7.3 g | 7.3 g (100 g) |
| 46 | 🍑 Dried Apricots | 7.3 g | 2.2 g (1 handful (30 g)) |
| 47 | 🥑 Avocado | 7 g | 10.5 g (1 medium avocado) |
| 48 | 🫘 Butter Beans | 7 g | 12.6 g (1 cup, cooked) |
| 49 | 🫐 Elderberry | 7 g | 10.2 g (1 cup) |
| 50 | 🍞 Wholemeal Bread | 7 g | 2.5 g (1 slice) |
Frequently asked questions
Which food is highest in fibre?
In this database, Chia Seeds ranks first at 34 g per 100 g.
Are these values per 100 g or per serving?
Both: the ranking uses per 100 g so foods compare fairly, and the table also shows the value for a typical serving.
Where do the numbers come from?
USDA-based food data. Values are estimates and can vary by brand and preparation.
What is the Daily Value for fibre?
28g per day (US Daily Value, general reference).