Which foods have the most fiber per 100 grams?
The food highest in fiber per 100 g is Corn bran, crude at 79.0 g, followed by Gums, seed gums (includes locust bean, guar) (77.3 g) and Fungi, Cloud ears, dried (70.1 g). Values are per 100 g of food.
| # | Food | Category | Fiber per 100 g (g) | kcal / 100 g | Protein (g / 100 g) |
|---|---|---|---|---|---|
| 1 | Corn bran, crude | Cereal Grains and Pasta | 79.0 | 224 | 8.4 |
| 2 | Gums, seed gums (includes locust bean, guar) | Sweets | 77.3 | 332 | 4.6 |
| 3 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 70.1 | 284 | 9.3 |
| 4 | Spices, curry powder | Spices and Herbs | 53.2 | 325 | 14.3 |
| 5 | Spices, cinnamon, ground | Spices and Herbs | 53.1 | 247 | 4.0 |
| 6 | Spices, savory, ground | Spices and Herbs | 45.7 | 272 | 6.7 |
| 7 | Baobab powder | Fruits and Fruit Juices | 44.5 | 250 | 3.7 |
| 8 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 43.4 | 541 | 7.4 |
| 9 | Wheat bran, crude | Cereal Grains and Pasta | 42.8 | 216 | 15.6 |
| 10 | Spices, rosemary, dried | Spices and Herbs | 42.6 | 331 | 4.9 |
| 11 | Spices, oregano, dried | Spices and Herbs | 42.5 | 265 | 9.0 |
| 12 | Spices, coriander seed | Spices and Herbs | 41.9 | 298 | 12.4 |
| 13 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 41.3 | 200 | 17.6 |
| 14 | Spices, marjoram, dried | Spices and Herbs | 40.3 | 271 | 12.7 |
| 15 | Spices, sage, ground | Spices and Herbs | 40.3 | 315 | 10.6 |
| 16 | Spices, fennel seed | Spices and Herbs | 39.8 | 345 | 15.8 |
| 17 | Carob flour | Legumes and Legume Products | 39.8 | 222 | 4.6 |
| 18 | Spices, caraway seed | Spices and Herbs | 38.0 | 333 | 19.8 |
| 19 | Spices, basil, dried | Spices and Herbs | 37.7 | 233 | 23.0 |
| 20 | Cocoa, dry powder, unsweetened | Sweets | 37.0 | 228 | 19.6 |
| 21 | Spices, thyme, dried | Spices and Herbs | 37.0 | 276 | 9.1 |
| 22 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 36.7 | 259 | 15.3 |
| 23 | Spices, paprika | Spices and Herbs | 34.9 | 282 | 14.1 |
| 24 | Spices, chili powder | Spices and Herbs | 34.8 | 282 | 13.5 |
| 25 | Seeds, chia seeds, dried | Nut and Seed Products | 34.4 | 486 | 16.5 |
| 26 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 33.9 | 479 | 16.8 |
| 27 | Spices, cloves, ground | Spices and Herbs | 33.9 | 274 | 6.0 |
| 28 | Parsley, freeze-dried | Vegetables and Vegetable Products | 32.7 | 271 | 31.3 |
| 29 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 29.8 | 220 | 18.1 |
| 30 | Spearmint, dried | Spices and Herbs | 29.8 | 285 | 19.9 |
| 31 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 28.7 | 324 | 10.6 |
| 32 | Spices, cardamom | Spices and Herbs | 28.0 | 311 | 10.8 |
| 33 | Seeds, flaxseed | Nut and Seed Products | 27.3 | 534 | 18.3 |
| 34 | Spices, pepper, red or cayenne | Spices and Herbs | 27.2 | 318 | 12.0 |
| 35 | Leavening agents, yeast, baker's, active dry | Baked Products | 26.9 | 325 | 40.4 |
| 36 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 26.8 | 345 | 12.3 |
| 37 | Spices, parsley, dried | Spices and Herbs | 26.7 | 292 | 26.6 |
| 38 | Spices, bay leaf | Spices and Herbs | 26.3 | 313 | 7.6 |
| 39 | Chives, freeze-dried | Vegetables and Vegetable Products | 26.2 | 311 | 21.2 |
| 40 | Spices, pepper, white | Spices and Herbs | 26.2 | 296 | 10.4 |
| 41 | Winged beans, mature seeds, raw | Legumes and Legume Products | 25.9 | 409 | 29.6 |
| 42 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 25.6 | 344 | 23.9 |
| 43 | Spices, pepper, black | Spices and Herbs | 25.3 | 251 | 10.4 |
| 44 | Beans, french, mature seeds, raw | Legumes and Legume Products | 25.2 | 343 | 18.8 |
| 45 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 25.1 | 345 | 22.0 |
| 46 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 25.0 | 341 | 26.1 |
| 47 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 24.9 | 330 | 24.4 |
| 48 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 24.9 | 336 | 21.1 |
| 49 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 24.9 | 333 | 23.6 |
| 50 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 24.9 | 329 | 25.3 |
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.
- The table lists the top 50 foods, sorted by the ranking value.
This list ranks foods by fiber per 100 g, so the entries near the top are the most concentrated sources of fiber by weight.
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).