Top 35 Foods Highest in Dietary Fiber (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Dietary Fiber (g per 100g) with % Daily Value, calorie density, and macro ratios. Prebiotic carbohydrate that slows glucose absorption, supports gut microbiome diversity, and improves satiety.

USDA Leaderboard: Top 35 Foods Highest in Dietary Fiber (USDA Per 100g Ranking)

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: Spices, chili powder (34.8 g per 100g).

Rank	USDA Food Item	Dietary Fiber / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Spices, chili powder	34.8 g	100%	12.3 g	282 kcal · 13.5g P
#2	Chia seeds	34.4 g	100%	7.08 g	486 kcal · 16.5g P
#3	Peppers, hot chile, sun-dried	28.7 g	100%	8.86 g	324 kcal · 10.6g P
#4	Beans, french, mature seeds, raw	25.2 g	90%	7.35 g	343 kcal · 18.8g P
#5	Beans, yellow, mature seeds, raw	25.1 g	89.6%	7.28 g	345 kcal · 22g P
#6	Broadbeans (fava beans), mature seeds, raw	25 g	89.3%	7.33 g	341 kcal · 26.1g P
#7	Carrot, dehydrated	23.6 g	84.3%	6.92 g	341 kcal · 8.1g P
#8	Flax seeds	23.1 g	82.5%	4.24 g	545 kcal · 18g P
#9	Peppers, ancho, dried	21.6 g	77.1%	7.69 g	281 kcal · 11.9g P
#10	Rice bran, crude	21 g	75%	6.65 g	316 kcal · 13.3g P
#11	Lima beans, thin seeded (baby), mature seeds, raw	20.6 g	73.6%	6.15 g	335 kcal · 20.6g P
#12	Corn, dried, yellow (Northern Plains Indians)	20.5 g	73.2%	4.89 g	419 kcal · 14.5g P
#13	Chokecherries, raw, pitted (Northern Plains Indians)	20 g	71.4%	12.3 g	162 kcal · 3.04g P
#14	Lima beans, large, mature seeds, raw	19 g	67.9%	5.62 g	338 kcal · 21.5g P
#15	Lupins, mature seeds, raw	18.9 g	67.5%	5.09 g	371 kcal · 36.2g P
#16	Papad, grilled or broiled	18.6 g	66.4%	5.01 g	371 kcal · 25.6g P
#17	Corn, white, steamed (Navajo)	16.6 g	59.3%	4.3 g	386 kcal · 9.72g P
#18	Tomato powder	16.5 g	58.9%	5.46 g	302 kcal · 12.9g P
#19	Cookies, oatmeal, reduced fat	16.1 g	57.5%	4.41 g	365 kcal · 4.02g P
#20	Barley, pearled, raw	15.6 g	55.7%	4.43 g	352 kcal · 9.91g P
#21	Oat bran, raw	15.4 g	55%	6.26 g	246 kcal · 17.3g P
#22	Beans, navy, mature seeds, raw	15.3 g	54.6%	4.54 g	337 kcal · 22.3g P
#23	Beans, white, mature seeds, raw	15.2 g	54.3%	4.56 g	333 kcal · 23.4g P
#24	Spices, onion powder	15.2 g	54.3%	4.46 g	341 kcal · 10.4g P
#25	Spices, pumpkin pie spice	14.8 g	52.9%	4.33 g	342 kcal · 5.76g P
#26	Triticale flour, whole-grain	14.6 g	52.1%	4.32 g	338 kcal · 13.2g P
#27	Snacks, oriental mix, rice-based	13.2 g	47.1%	2.61 g	506 kcal · 17.3g P
#28	Beans, pink, mature seeds, raw	12.7 g	45.4%	3.7 g	343 kcal · 21g P
#29	Nuts, almonds	12.5 g	44.6%	2.16 g	579 kcal · 21.1g P
#30	Bread, reduced-calorie, oat bran	12 g	42.9%	5.97 g	201 kcal · 8g P
#31	Bread, reduced-calorie, rye	12 g	42.9%	5.91 g	203 kcal · 9.1g P
#32	Crackers, matzo, whole-wheat	11.8 g	42.1%	3.36 g	351 kcal · 13.1g P
#33	Spices, celery seed	11.8 g	42.1%	3.01 g	392 kcal · 18.1g P
#34	Bread, reduced-calorie, wheat	11.1 g	39.6%	5.12 g	217 kcal · 13.3g P
#35	Sunflower seeds, plain, unsalted	11.1 g	39.6%	1.91 g	582 kcal · 19.3g P

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