High-Fiber Foods List: 40+ Foods Ranked by Grams Per Serving

When you're fibermaxxing, the only question that matters is: how many grams am I getting per serving? This list organizes the heavy hitters by category, all values per standard serving from USDA FoodData Central averages. Keep it bookmarked — it's the cheat sheet for every meal.

Legumes — the undisputed champions

Nothing beats beans and lentils for fiber per serving. They're also cheap, shelf-stable, and ridiculously versatile.

• Lentils, cooked — 15.6g per cup
• Black beans, cooked — 15g per cup
• Split peas, cooked — 16.3g per cup
• Chickpeas, cooked — 12.5g per cup
• Kidney beans, cooked — 11.3g per cup
• Pinto beans, cooked — 15.4g per cup
• White (navy) beans, cooked — 19.1g per cup
• Edamame, shelled — 8g per cup
• Lima beans, cooked — 13.2g per cup

One cup of navy beans alone covers more than half a woman's daily target. Rinse canned beans to cut sodium by about 40%.

Fruits — berries win by a mile

• Raspberries — 8g per cup
• Blackberries — 7.6g per cup
• Pear, medium (with skin) — 5.5g
• Apple, medium (with skin) — 4.5g
• Banana, medium — 3g
• Orange, medium — 3g
• Blueberries — 3.6g per cup
• Strawberries — 3g per cup
• Prunes (dried plums) — 3g per 5 prunes
• Avocado, half — 5g (yes, it's a fruit)

Berries dominate because of their tiny seeds. A cup of raspberries on oatmeal is an 8g head start before 8am.

Whole grains — pick the dense ones

• Barley, cooked — 6g per cup
• Farro, cooked — 5g per cup
• Quinoa, cooked — 5.2g per cup
• Brown rice, cooked — 3.5g per cup
• Oats, dry rolled — 4g per ½ cup dry
• Whole wheat bread — 2g per slice (look for 3g+ brands)
• Whole wheat pasta, cooked — 4g per cup
• Bulgur, cooked — 8.2g per cup
• Bran cereal — 7–10g per serving (check the label)
• Air-popped popcorn — 3.5g per 3 cups

Bulgur is the sleeper pick: 8g per cup and it cooks in 10 minutes. Barley in soup is another easy win.

Nuts and seeds — small servings, big numbers

• Chia seeds — 10g per 2 tbsp
• Ground flaxseed — 3g per tbsp
• Almonds — 3.5g per oz (about 23 almonds)
• Pistachios — 3g per oz
• Sunflower seeds — 3g per oz
• Pumpkin seeds — 1.8g per oz
• Walnuts — 2g per oz

Chia is the highest fiber density of any common food: 10g in two tablespoons. Stir it into yogurt, oats, or smoothies.

Vegetables — the volume players

• Artichoke, medium — 6.9g
• Brussels sprouts — 4g per cup cooked
• Broccoli — 5g per cup cooked
• Sweet potato, medium (with skin) — 4g
• Carrots — 3.6g per cup
• Spinach, cooked — 4.3g per cup
• Kale, cooked — 2.6g per cup
• Cauliflower — 3g per cup cooked

Vegetables add up through volume — a big dinner salad with 3 cups of mixed veg plus beans can quietly deliver 12g.

Fiber per dollar: the cheapest sources

Fibermaxxing is one of the cheapest healthy eating patterns there is. Dried lentils run about $1–2 per pound, and a pound cooks up to roughly 6 cups — that's around 90g of fiber for under two dollars. Oats are similarly absurd value at ~15 cents per serving. Canned beans (~$1 per can, ~3.5 servings) and bulk popcorn kernels round out the budget hall of fame. If cost is a concern, build your fiber base from dried legumes, oats, and brown rice, then spend your produce budget on whatever fruit and vegetables are in season.

How to read this list like a fibermaxxer

Build every meal around one anchor from the top of the list (legumes or chia or berries = 8–15g), then add supporting players (veg, grains, nuts) for another 5–10g. Two anchors plus sides, three times a day, and 35g happens almost automatically.

This article is for informational purposes only and is not medical advice.