Which foods have the most fiber per 100 calories?
The food highest in fiber per 100 kcal is Corn bran, crude at 35.3 g, followed by Fungi, Cloud ears, dried (24.7 g) and Gums, seed gums (includes locust bean, guar) (23.3 g). Values are per 100 g of food.
| # | Food | Category | Fiber per 100 kcal (g) | kcal / 100 g | Protein (g / 100 g) | Fiber (g / 100 g) |
|---|---|---|---|---|---|---|
| 1 | Corn bran, crude | Cereal Grains and Pasta | 35.3 | 224 | 8.4 | 79.0 |
| 2 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 24.7 | 284 | 9.3 | 70.1 |
| 3 | Gums, seed gums (includes locust bean, guar) | Sweets | 23.3 | 332 | 4.6 | 77.3 |
| 4 | Lemon peel, raw | Fruits and Fruit Juices | 22.6 | 47 | 1.5 | 10.6 |
| 5 | Spices, cinnamon, ground | Spices and Herbs | 21.5 | 247 | 4.0 | 53.1 |
| 6 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 20.6 | 200 | 17.6 | 41.3 |
| 7 | Wheat bran, crude | Cereal Grains and Pasta | 19.8 | 216 | 15.6 | 42.8 |
| 8 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 18.0 | 25 | 1.2 | 4.5 |
| 9 | Carob flour | Legumes and Legume Products | 17.9 | 222 | 4.6 | 39.8 |
| 10 | Baobab powder | Fruits and Fruit Juices | 17.8 | 250 | 3.7 | 44.5 |
| 11 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.5 | 20 | 1.1 | 3.5 |
| 12 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.5 | 20 | 1.1 | 3.5 |
| 13 | Chicory greens, raw | Vegetables and Vegetable Products | 17.4 | 23 | 1.7 | 4.0 |
| 14 | Beet greens, raw | Vegetables and Vegetable Products | 16.8 | 22 | 2.2 | 3.7 |
| 15 | Spices, savory, ground | Spices and Herbs | 16.8 | 272 | 6.7 | 45.7 |
| 16 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 16.5 | 20 | 2.5 | 3.3 |
| 17 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 16.4 | 42 | 2.7 | 6.9 |
| 18 | Spices, curry powder | Spices and Herbs | 16.4 | 325 | 14.3 | 53.2 |
| 19 | Cocoa, dry powder, unsweetened | Sweets | 16.2 | 228 | 19.6 | 37.0 |
| 20 | Spices, basil, dried | Spices and Herbs | 16.2 | 233 | 23.0 | 37.7 |
| 21 | Spices, oregano, dried | Spices and Herbs | 16.0 | 265 | 9.0 | 42.5 |
| 22 | Spearmint, fresh | Spices and Herbs | 15.4 | 44 | 3.3 | 6.8 |
| 23 | Frozen novelties, Sugar Free, CREAMSICLE Pops | Sweets | 15.3 | 49 | 1.4 | 7.5 |
| 24 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 14.9 | 162 | 1.6 | 24.1 |
| 25 | Spices, marjoram, dried | Spices and Herbs | 14.9 | 271 | 12.7 | 40.3 |
| 26 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 14.5 | 31 | 1.9 | 4.5 |
| 27 | Grape leaves, canned | Vegetables and Vegetable Products | 14.3 | 69 | 4.3 | 9.9 |
| 28 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 14.2 | 259 | 15.3 | 36.7 |
| 29 | Spices, coriander seed | Spices and Herbs | 14.1 | 298 | 12.4 | 41.9 |
| 30 | Capers, canned | Spices and Herbs | 13.9 | 23 | 2.4 | 3.2 |
| 31 | Thyme, fresh | Spices and Herbs | 13.9 | 101 | 5.6 | 14.0 |
| 32 | Fireweed, young leaves, raw (Alaska Native) | American Indian/Alaska Native Foods | 13.6 | 44 | 3.0 | 6.0 |
| 33 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 13.6 | 220 | 18.1 | 29.8 |
| 34 | Spices, thyme, dried | Spices and Herbs | 13.4 | 276 | 9.1 | 37.0 |
| 35 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 13.4 | 47 | 4.2 | 6.3 |
| 36 | Kohlrabi, raw | Vegetables and Vegetable Products | 13.3 | 27 | 1.7 | 3.6 |
| 37 | Dock, raw | Vegetables and Vegetable Products | 13.2 | 22 | 2.0 | 2.9 |
| 38 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 13.0 | 20 | 0.3 | 2.6 |
| 39 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.0 | 20 | 1.8 | 2.6 |
| 40 | Yambean (jicama), raw | Vegetables and Vegetable Products | 12.9 | 38 | 0.7 | 4.9 |
| 41 | Spices, rosemary, dried | Spices and Herbs | 12.9 | 331 | 4.9 | 42.6 |
| 42 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.9 | 21 | 2.7 | 2.7 |
| 43 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.9 | 21 | 2.7 | 2.7 |
| 44 | Spices, sage, ground | Spices and Herbs | 12.8 | 315 | 10.6 | 40.3 |
| 45 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 12.7 | 22 | 2.2 | 2.8 |
| 46 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.7 | 22 | 0.6 | 2.8 |
| 47 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 12.6 | 42 | 2.5 | 5.3 |
| 48 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 12.6 | 42 | 0.1 | 5.3 |
| 49 | Pepper, banana, raw | Vegetables and Vegetable Products | 12.6 | 27 | 1.7 | 3.4 |
| 50 | Raspberries, raw | Fruits and Fruit Juices | 12.5 | 52 | 1.2 | 6.5 |
Method
- Values are per 100 g of food, as reported in USDA FoodData Central.
- Source: SR Legacy (April 2018 release) and Foundation Foods (April 2026 release), deduplicated.
- Foods with fewer than 20 kcal per 100 g are excluded so near-zero-calorie items do not distort the per-calorie ratio.
- The table lists the top 50 foods, sorted by the ranking value.
This list ranks foods by fiber per 100 kcal — how much fiber a food provides relative to its calories. The foods near the top pack the most fiber for the least energy.
Values are per 100 g of food. A high rank means high fiber density, not that a food is the only or best choice overall.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. SR Legacy (April 2018).
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Foundation Foods (April 2026).