Top 35 Foods Highest in Dietary Fiber Per 100 Calories (Nutrient Density)

Maximize Dietary Fiber (g) while staying in a calorie deficit: USDA foods ranked by Dietary Fiber delivered per 100 kcal of energy. Prebiotic carbohydrate that slows glucose absorption, supports gut microbiome diversity, and improves satiety.

USDA Leaderboard: Top 35 Foods Highest in Dietary Fiber Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Lemon peel, raw (10.6 g per 100g).

Rank	USDA Food Item	Dietary Fiber / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Lemon peel, raw	10.6 g	37.9%	22.6 g	47 kcal · 1.5g P
#2	Chicory greens, raw	4 g	14.3%	17.4 g	23 kcal · 1.7g P
#3	Spearmint, fresh	6.8 g	24.3%	15.5 g	44 kcal · 3.29g P
#4	Dock, raw	2.9 g	10.4%	13.2 g	22 kcal · 2g P
#5	Jicama, raw	4.9 g	17.5%	12.9 g	38 kcal · 0.72g P
#6	Yambean (jicama), raw	4.9 g	17.5%	12.9 g	38 kcal · 0.72g P
#7	Mustard spinach, (tendergreen), raw	2.8 g	10%	12.7 g	22 kcal · 2.2g P
#8	Sweet potato leaves, raw	5.3 g	18.9%	12.6 g	42 kcal · 2.49g P
#9	Pepper, banana, raw	3.4 g	12.1%	12.6 g	27 kcal · 1.66g P
#10	Peppers, banana, raw	3.4 g	12.1%	12.6 g	27 kcal · 1.66g P
#11	Chrysanthemum leaves, raw	3 g	10.7%	12.5 g	24 kcal · 3.36g P
#12	Chrysanthemum, garland, raw	3 g	10.7%	12.5 g	24 kcal · 3.36g P
#13	Raspberries, raw	6.5 g	23.2%	12.5 g	52 kcal · 1.2g P
#14	Chokecherries, raw, pitted (Northern Plains Indians)	20 g	71.4%	12.3 g	162 kcal · 3.04g P
#15	Spices, chili powder	34.8 g	100%	12.3 g	282 kcal · 13.5g P
#16	Blackberries, raw	5.3 g	18.9%	12.3 g	43 kcal · 1.39g P
#17	Broccoli raab, raw	2.7 g	9.6%	12.3 g	22 kcal · 3.17g P
#18	Cilantro, raw	2.8 g	10%	12.2 g	23 kcal · 2.13g P
#19	Epazote, raw	3.8 g	13.6%	11.9 g	32 kcal · 0.33g P
#20	Mushrooms, Chanterelle, raw	3.8 g	13.6%	11.9 g	32 kcal · 1.49g P
#21	Eggplant, cooked, as ingredient	3.2 g	11.4%	11.9 g	27 kcal · 1.05g P
#22	Eggplant, cooked, no added fat	3.2 g	11.4%	11.9 g	27 kcal · 1.05g P
#23	Grape leaves, raw	11 g	39.3%	11.8 g	93 kcal · 5.6g P
#24	Peppers, hot pickled, canned	2.6 g	9.3%	11.8 g	22 kcal · 0.8g P
#25	Peppers, hot, pickled	2.6 g	9.3%	11.8 g	22 kcal · 0.8g P
#26	Peppers, serrano, raw	3.7 g	13.2%	11.6 g	32 kcal · 1.74g P
#27	Cabbage, savoy, raw	3.1 g	11.1%	11.5 g	27 kcal · 2g P
#28	Broccoli raab, cooked	2.8 g	10%	11.2 g	25 kcal · 3.83g P
#29	Cabbage, mustard, salted	3.1 g	11.1%	11.1 g	28 kcal · 1.1g P
#30	Beans, snap, yellow, raw	3.4 g	12.1%	11 g	31 kcal · 1.82g P
#31	Orange peel, raw	10.6 g	37.9%	10.9 g	97 kcal · 1.5g P
#32	Artichoke	5.7 g	20.4%	10.8 g	53 kcal · 2.89g P
#33	Passion fruit, raw	10.4 g	37.1%	10.7 g	97 kcal · 2.2g P
#34	Feijoa, raw	6.4 g	22.9%	10.5 g	61 kcal · 0.71g P
#35	Peppers, jalapenos	2.7 g	9.6%	10.4 g	26 kcal · 0.86g P

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