Reported nutrients, useful choices
High fiber foods.
Beans, lentils, oats and seeds are useful starting points for a fiber comparison. See reported fiber in each source portion, then narrow the ranking to foods you eat.
Everyday foods, with the portion included
A practical place to start.
Recorded USDA portions, with calories alongside fiber. These are source examples, not recommended amounts.
16.5 g fiberOats1 cup · 156 g607 calories in this portionOats15.6 g fiberLentils1 cup · 198 g230 calories in this portionLentils, mature seeds, cooked, boiled, without salt15 g fiberBlack beans1 cup · 172 g227 calories in this portionBeans, black, mature seeds, cooked, boiled, without salt13.1 g fiberKidney beans1 cup · 177 g225 calories in this portionBeans, kidney, red, mature seeds, cooked, boiled, without salt12.5 g fiberChickpeas1 cup · 164 g269 calories in this portionChickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt9.8 g fiberChia seeds1 oz · 28.4 g138 calories in this portionSeeds, chia seeds, dried
Each example has its own source portion. Use the full ranking below to compare the same weight or calories. Ranked by reported fiber per 100 g. Only foods with a reported fiber value are included.
Explore the full ranking.
Rankings compare reported nutrients, without a universal health score. Per 100 g uses weight records. Equal calories and source servings can include volume records; each amount retains its source unit.