Foods with Highest Fiber – Top 25
Source: USDA
FIBER (GRAMS) - ITEM
1) 31.2 - Barley, pearled, raw 1 cup
2) 25.6 - Bulgur, dry 1 cup
3) 19.1 - Beans, navy, mature seeds, cooked, boiled, without salt 1 cup
4) 17.9 - Beans, baked, canned, with franks 1 cup
5) 16.4 - Beans, kidney, red, mature seeds, canned 1 cup
6) 16.3 - Peas, split, mature seeds, cooked, boiled, without salt 1 cup
7) 15.6 - Lentils, mature seeds, cooked, boiled, without salt 1 cup
8) 15.4 - Beans, pinto, mature seeds, cooked, boiled, without salt 1 cup
9) 15.0 - Beans, black, mature seeds, cooked, boiled, without salt 1 cup
10) 14.6 - Wheat flour, whole-grain 1 cup
11) 14.5 - Oat bran, raw 1 cup
12) 14.2 - Dates, deglet noor 1 cup
13) 13.4 - Refried beans, canned (includes USDA commodity) 1 cup
14) 13.2 - Lima beans, large, mature seeds, cooked, boiled, without salt 1 cup
15) 13.2 - Beans, baked, canned, with pork and sweet sauce 1 cup
16) 13.1 - Beans, kidney, red, mature seeds, cooked, boiled, without salt 1 cup
17) 12.6 - Beans, white, mature seeds, canned 1 cup
18) 12.5 - Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 1 cup
19) 12.4 - Beans, great northern, mature seeds, cooked, boiled, without salt 1 cup
20) 12.0 - Buckwheat flour, whole-groat 1 cup
21) 11.8 - Tomato products, canned, paste, without salt added 1 cup
22) 11.6 - Lima beans, large, mature seeds, canned 1 cup
23) 11.2 - Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 1 cup
24) 11.2 - Soup, bean with ham, canned, chunky, ready-to-serve, commercial 1 cup
25) 11.0 - Raspberries, frozen, red, sweetened 1 cup
