Foods high in fiber

Buckwheat pancake dry mix tops the list with 10.4 g per serving. The Daily Value for fiber is 28 g. Ranked from 12,121 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)10.4 g37% DV
  2. 2Frozen whole wheat parathaBaked Products · 1 piece (79 g)7.6 g27% DV
  3. 3Plain rye wafersBaked Products · 1 oz (28.3 g)6.5 g23% DV
  4. 4Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)6 g22% DV
  5. 5Seasoned rye wafersBaked Products · 1 oz (28.3 g)5.9 g21% DV
  6. 6Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)5.9 g21% DV
  7. 7Oat bran muffinsBaked Products · 1 medium (113 g)5.2 g19% DV
  8. 8Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)5.1 g18% DV
  9. 9Refrigerated whole wheat naanBaked Products · 1 piece (106 g)5.1 g18% DV
  10. 10Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)5.1 g18% DV
  11. 11Multigrain bagelsBaked Products · 1 piece bagel (81 g)5 g18% DV
  12. 12Gluten-free whole grain rollsBaked Products · 1 roll (44 g)4.9 g18% DV
  13. 13Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)4.9 g18% DV
  14. 14Chocolate pie crust, readyBaked Products · 1 crust (182 g)4.9 g18% DV
  15. 15Plain dry grated bread crumbsBaked Products · 1 cup (108 g)4.9 g17% DV
  16. 16Rye crispbreadBaked Products · 1 oz (28.3 g)4.7 g17% DV
  17. 17Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)4.6 g17% DV
  18. 18Mary's Gone Crackers organic gluten freeBaked Products · 1 oz (28.3 g)4.6 g16% DV
  19. 19Whole-wheat English muffinsBaked Products · 1 muffin (66 g)4.4 g16% DV
  20. 20Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)4.3 g15% DV
  21. 21Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)4.3 g15% DV
  22. 22Hush puppiesBaked Products · 1 cup (152 g)4.3 g15% DV
  23. 23Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)4.2 g15% DV
  24. 24Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)4.1 g15% DV
  25. 25Cornbread stuffing mix, dryBaked Products · 1 oz (28.4 g)4.1 g14% DV
  26. 26Sugar-free sugar wafer cookies with creme fillingBaked Products · 1 oz (28.4 g)4.1 g14% DV
  27. 27Reduced-fat oatmeal cookiesBaked Products · 1 cookie (25 g)4 g14% DV
  28. 28Low-fat chocolate creme-filled snack cakeBaked Products · 1 cake 1 serving (27 g)4 g14% DV
  29. 29Low-fat fiber snack cakeBaked Products · 1 cake 1 serving (27 g)4 g14% DV
  30. 30Wheat bagelsBaked Products · 1 bagel (98 g)4 g14% DV
  31. 31Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)4 g14% DV
  32. 32Reduced-fat fiber browniesBaked Products · 1 brownie 1 serving (36 g)4 g14% DV
  33. 33Gluten-free rice flour rollsBaked Products · 1 roll (78 g)4 g14% DV
  34. 34Schar classic white gluten free rollsBaked Products · 1 roll (78 g)4 g14% DV
  35. 35Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)3.9 g14% DV
  36. 36Corn muffinsBaked Products · 1 medium (113 g)3.8 g14% DV
  37. 37Reduced-calorie rye breadBaked Products · 1 slice, thick (32 g)3.8 g14% DV
  38. 38Chocolate wafersBaked Products · 1 cup, crumbs (112 g)3.8 g14% DV
  39. 39Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)3.8 g13% DV
  40. 40Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)3.8 g13% DV
  41. 41Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)3.7 g13% DV
  42. 42Brownberry Sage and Onion Stuffing Mix, dryBaked Products · 1 serving (67 g)3.6 g13% DV
  43. 43Whole wheat hamburger rollsBaked Products · 1 roll (56 g)3.4 g12% DV
  44. 44Whole-wheat matzoBaked Products · 1 oz (28.3 g)3.3 g12% DV
  45. 45Plain chapatiBaked Products · 1 piece (68 g)3.3 g12% DV
  46. 46Cherry fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)3.3 g12% DV
  47. 47Fried fruit piesBaked Products · 1 pie (5" x 3-3/4") (128 g)3.3 g12% DV
  48. 48Lemon fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)3.3 g12% DV
  49. 49Active dry baker's yeastBaked Products · 1 tbsp (12 g)3.2 g12% DV
  50. 50Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)3.1 g11% DV
  51. 51Whole-wheat crackers, reduced fatBaked Products · 1 oz (28.3 g)3.1 g11% DV
  52. 52French or Vienna breadBaked Products · 1 slice (139 g)3.1 g11% DV
  53. 53Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)3 g11% DV
  54. 54Whole wheat pancake mixBaked Products · 0.25 cup mix 1 serving (38 g)3 g11% DV
  55. 55Meal crackersBaked Products · 1 cup (115 g)3 g11% DV
  56. 56Blueberry muffin, low-fatBaked Products · 1 muffin small (71 g)3 g11% DV
  57. 57Low-salt whole-wheat crackersBaked Products · 1 oz (28.3 g)3 g11% DV
  58. 58Whole-wheat crackersBaked Products · 1 oz (28.3 g)2.9 g10% DV
  59. 59Gluten-free multi-seeded multigrain crackersBaked Products · 1 oz (28.3 g)2.9 g10% DV
  60. 60Toasted wheat bran toaster muffins with raisinsBaked Products · 1 muffin, toaster (34 g)2.8 g10% DV
  61. 61Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)2.8 g10% DV
  62. 62Reduced-calorie oat bran breadBaked Products · 1 slice (23 g)2.8 g10% DV
  63. 63Low sodium toast thinsBaked Products · 1 oz (28.3 g)2.7 g10% DV
  64. 64Reduced-calorie oat bran bread, toastedBaked Products · 1 slice (19 g)2.7 g10% DV
  65. 65Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)2.7 g10% DV
  66. 66Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)2.7 g10% DV
  67. 67Whole grain peanut butter crackersBaked Products · 1 oz (28.3 g)2.7 g10% DV
  68. 68Wheat English muffinsBaked Products · 1 muffin (57 g)2.6 g9% DV
  69. 69White wheat breadBaked Products · 1 slice (28 g)2.6 g9% DV
  70. 70Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)2.5 g9% DV
  71. 71Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
  72. 72Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
  73. 73Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
  74. 74Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)2.4 g9% DV
  75. 75Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
  76. 76Reduced-calorie wheat breadBaked Products · 1 slice (21 g)2.3 g8% DV
  77. 77Rye melba toastBaked Products · 1 oz (28.3 g)2.3 g8% DV
  78. 78Reduced-calorie white breadBaked Products · 1 slice (23 g)2.2 g8% DV
  79. 79Toasted sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)2.2 g8% DV
  80. 80Mexican bollilo rollBaked Products · 1 piece (98 g)2.2 g8% DV
  81. 81Corn tostada shellsBaked Products · 3 pieces (mean serving weight, aggregated over brands) (37 g)2.1 g8% DV
  82. 82Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)2.1 g8% DV
  83. 83Crunchmaster multi-grain crisps, gluten-freeBaked Products · 1 oz (28.3 g)2.1 g8% DV
  84. 84Boston brown bread, cannedBaked Products · 1 slice (45 g)2.1 g8% DV
  85. 85Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)2.1 g8% DV
  86. 86Wheat melba toastBaked Products · 1 oz (28.3 g)2.1 g7% DV
  87. 87Pumpernickel breadBaked Products · 1 slice (5" x 4" x 3/8") (32 g)2.1 g7% DV
  88. 88Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)2 g7% DV
  89. 89Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)2 g7% DV
  90. 90Potato breadBaked Products · 1 slice (32 g)2 g7% DV
  91. 91Sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)2 g7% DV
  92. 92Homemade whole wheat bread, toastedBaked Products · 1 slice, thin (3-3/4" x 5" x 3/8") (30 g)2 g7% DV
  93. 93Water biscuitsBaked Products · 1 oz (28.3 g)2 g7% DV
  94. 94Andrea's gluten-free soft dinner rollBaked Products · 1 roll (69 g)2 g7% DV
  95. 95Gluten-free brown rice sorghum rollsBaked Products · 1 roll (69 g)2 g7% DV
  96. 96Chocolate cream biscuit sticksBaked Products · 1 serving (40 g)2 g7% DV
  97. 97Seasoned croutonsBaked Products · 1 cup (40 g)2 g7% DV
  98. 98Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)2 g7% DV
  99. 99Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)2 g7% DV
  100. 100Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)2 g7% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.