Highest fibre foods (Top 50, USDA data)

Highest fibre foods, top 50

#	Food	fibre	Calories	Protein
1	Corn bran, crude	79.0 g	224	8.4 g
2	Baobab powder	44.5 g	250	3.7 g
3	Wheat bran, crude	42.8 g	216	15.6 g
4	Carob flour	39.8 g	222	4.6 g
5	Spices, paprika	34.9 g	282	14.1 g
6	Parsley, freeze-dried	32.7 g	271	31.3 g
7	Spearmint, dried	29.8 g	285	19.9 g
8	Spices, cardamom	28.0 g	311	10.8 g
9	Seeds, flaxseed	27.3 g	534	18.3 g
10	Spices, bay leaf	26.3 g	313	7.6 g
11	Chives, freeze-dried	26.2 g	311	21.2 g
12	Winged beans, mature seeds, raw	25.9 g	409	29.7 g
13	Hyacinth beans, mature seeds, raw	25.6 g	344	23.9 g
14	Broadbeans (fava beans), mature seeds, raw	25.0 g	341	26.1 g
15	Rye flour, dark	23.8 g	325	15.9 g
16	Carrot, dehydrated	23.6 g	341	8.1 g
17	Spices, dill seed	21.1 g	305	16.0 g
18	Rice bran, crude	21.0 g	316	13.4 g
19	Cereals ready-to-eat, UNCLE SAM CEREAL	20.3 g	346	16.0 g
20	Lupins, mature seeds, raw	18.9 g	371	36.2 g
21	Papad	18.6 g	371	25.6 g
22	Cereals ready-to-eat, BARBARA'S PUFFINS, original	18.5 g	333	7.4 g
23	Mungo beans, mature seeds, raw	18.3 g	341	25.2 g
24	Meat extender	17.5 g	311	41.7 g
25	Soy flour, defatted	17.5 g	327	51.5 g
26	Barley, hulled	17.3 g	354	12.5 g
27	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	16.9 g	390	10.2 g
28	Crackers, crispbread, rye	16.5 g	366	7.9 g
29	Tomato powder	16.5 g	302	12.9 g
30	Mung beans, mature seeds, raw	16.3 g	347	23.9 g
31	Cookies, oatmeal, reduced fat	16.1 g	365	4.0 g
32	Soy flour, low-fat	16.0 g	372	49.8 g
33	Peanut flour, defatted	15.8 g	327	52.2 g
34	Peanut flour, low fat	15.8 g	428	33.8 g
35	Shallots, freeze-dried	15.7 g	348	12.3 g
36	Barley, pearled, raw	15.6 g	352	9.9 g
37	Oat bran, raw	15.4 g	246	17.3 g
38	Rye grain	15.1 g	338	10.3 g
39	Pigeon peas (red gram), mature seeds, raw	15.0 g	343	21.7 g
40	Snacks, popcorn, air-popped	14.5 g	387	12.9 g
41	Rosemary, fresh	14.1 g	131	3.3 g
42	Thyme, fresh	14.0 g	101	5.6 g
43	Snacks, oriental mix, rice-based	13.2 g	506	17.3 g
44	Wheat germ, crude	13.2 g	360	23.2 g
45	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	13.0 g	361	11.2 g
46	Cereals, WHEATENA, dry	12.8 g	357	13.1 g
47	Wheat, soft white	12.7 g	340	10.7 g
48	Bulgur, dry	12.5 g	342	12.3 g
49	Nuts, almonds	12.5 g	579	21.2 g
50	Tomatoes, sun-dried	12.3 g	258	14.1 g

Ranking by weight favours dry and concentrated foods — corn bran, crude tops this list partly because it contains little water.

SOURCE·USDA SR Legacy·REVIEWED JUL 2026

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Highest fibre foods, top 50

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