Top Plant-Based & Allergen-Free Foods Highest in Dietary Fiber (USDA Ranking)

Allergen-free and plant-forward whole foods rich in Dietary Fiber (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Prebiotic carbohydrate that slows glucose absorption, supports gut microbiome diversity, and improves satiety.

USDA Leaderboard: Top Plant-Based & Allergen-Free Foods Highest in Dietary Fiber (USDA 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	Beans, french, mature seeds, raw	25.2 g	90%	7.35 g	343 kcal · 18.8g P
#4	Beans, yellow, mature seeds, raw	25.1 g	89.6%	7.28 g	345 kcal · 22g P
#5	Broadbeans (fava beans), mature seeds, raw	25 g	89.3%	7.33 g	341 kcal · 26.1g P
#6	Carrot, dehydrated	23.6 g	84.3%	6.92 g	341 kcal · 8.1g P
#7	Flax seeds	23.1 g	82.5%	4.24 g	545 kcal · 18g P
#8	Rice bran, crude	21 g	75%	6.65 g	316 kcal · 13.3g P
#9	Lima beans, thin seeded (baby), mature seeds, raw	20.6 g	73.6%	6.15 g	335 kcal · 20.6g P
#10	Corn, dried, yellow (Northern Plains Indians)	20.5 g	73.2%	4.89 g	419 kcal · 14.5g P
#11	Chokecherries, raw, pitted (Northern Plains Indians)	20 g	71.4%	12.3 g	162 kcal · 3.04g P
#12	Lima beans, large, mature seeds, raw	19 g	67.9%	5.62 g	338 kcal · 21.5g P
#13	Lupins, mature seeds, raw	18.9 g	67.5%	5.09 g	371 kcal · 36.2g P
#14	Papad, grilled or broiled	18.6 g	66.4%	5.01 g	371 kcal · 25.6g P
#15	Corn, white, steamed (Navajo)	16.6 g	59.3%	4.3 g	386 kcal · 9.72g P
#16	Tomato powder	16.5 g	58.9%	5.46 g	302 kcal · 12.9g P
#17	Beans, navy, mature seeds, raw	15.3 g	54.6%	4.54 g	337 kcal · 22.3g P
#18	Beans, white, mature seeds, raw	15.2 g	54.3%	4.56 g	333 kcal · 23.4g P
#19	Spices, onion powder	15.2 g	54.3%	4.46 g	341 kcal · 10.4g P
#20	Spices, pumpkin pie spice	14.8 g	52.9%	4.33 g	342 kcal · 5.76g P
#21	Beans, pink, mature seeds, raw	12.7 g	45.4%	3.7 g	343 kcal · 21g P
#22	Sunflower seeds, plain, unsalted	11.1 g	39.6%	1.91 g	582 kcal · 19.3g P
#23	Grape leaves, raw	11 g	39.3%	11.8 g	93 kcal · 5.6g P
#24	Sunflower seeds, plain, salted	11 g	39.3%	1.91 g	575 kcal · 19.1g P
#25	Yardlong beans, mature seeds, raw	11 g	39.3%	3.17 g	347 kcal · 24.3g P
#26	Cowpeas, catjang, mature seeds, raw	10.7 g	38.2%	3.12 g	343 kcal · 23.9g P
#27	Fireweed, leaves, raw	10.6 g	37.9%	10.3 g	103 kcal · 4.71g P
#28	Lemon peel, raw	10.6 g	37.9%	22.6 g	47 kcal · 1.5g P
#29	Orange peel, raw	10.6 g	37.9%	10.9 g	97 kcal · 1.5g P
#30	Passion fruit, raw	10.4 g	37.1%	10.7 g	97 kcal · 2.2g P
#31	Buckwheat groats, roasted, dry	10.3 g	36.8%	2.98 g	346 kcal · 11.7g P
#32	Buckwheat flour, whole-groat	10 g	35.7%	2.99 g	335 kcal · 12.6g P
#33	Bananas, dehydrated, or banana powder	9.9 g	35.4%	2.86 g	346 kcal · 3.89g P
#34	Figs, dried, uncooked	9.8 g	35%	3.94 g	249 kcal · 3.3g P
#35	Peruvian beans, from dried	9.7 g	34.6%	5.05 g	192 kcal · 8.51g P

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