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.

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. 3Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)5.9 g21% DV
4. 4Oat bran muffinsBaked Products · 1 medium (113 g)5.2 g19% DV
5. 5Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)5.1 g18% DV
6. 6Refrigerated whole wheat naanBaked Products · 1 piece (106 g)5.1 g18% DV
7. 7Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)5.1 g18% DV
8. 8Multigrain bagelsBaked Products · 1 piece bagel (81 g)5 g18% DV
9. 9Gluten-free whole grain rollsBaked Products · 1 roll (44 g)4.9 g18% DV
10. 10Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)4.9 g18% DV
11. 11Chocolate pie crust, readyBaked Products · 1 crust (182 g)4.9 g18% DV
12. 12Plain dry grated bread crumbsBaked Products · 1 cup (108 g)4.9 g17% DV
13. 13Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)4.6 g17% DV
14. 14Seasoned rye wafersBaked Products · 1 cracker, triple (22 g)4.6 g16% DV
15. 15Whole-wheat English muffinsBaked Products · 1 muffin (66 g)4.4 g16% DV
16. 16Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)4.3 g15% DV
17. 17Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)4.3 g15% DV
18. 18Hush puppiesBaked Products · 1 cup (152 g)4.3 g15% DV
19. 19Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)4.2 g15% DV
20. 20Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)4.1 g15% DV
21. 21Cornbread stuffing mix, dryBaked Products · 1 oz (28.4 g)4.1 g14% DV
22. 22Reduced-calorie oat bran bread, toastedBaked Products · 1 oz (28.4 g)4.1 g14% DV
23. 23Sugar-free sugar wafer cookies with creme fillingBaked Products · 1 oz (28.4 g)4.1 g14% DV
24. 24Whole grain peanut butter crackersBaked Products · 6 cracker 1 serving (43 g)4 g14% DV
25. 25Reduced-fat oatmeal cookiesBaked Products · 1 cookie (25 g)4 g14% DV
26. 26Low-fat chocolate creme-filled snack cakeBaked Products · 1 cake 1 serving (27 g)4 g14% DV
27. 27Low-fat fiber snack cakeBaked Products · 1 cake 1 serving (27 g)4 g14% DV
28. 28Wheat bagelsBaked Products · 1 bagel (98 g)4 g14% DV
29. 29Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)4 g14% DV
30. 30Reduced-fat fiber browniesBaked Products · 1 brownie 1 serving (36 g)4 g14% DV
31. 31Gluten-free rice flour rollsBaked Products · 1 roll (78 g)4 g14% DV
32. 32Schar classic white gluten free rollsBaked Products · 1 roll (78 g)4 g14% DV
33. 33Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)3.9 g14% DV
34. 34Corn muffinsBaked Products · 1 medium (113 g)3.8 g14% DV
35. 35Chocolate wafersBaked Products · 1 cup, crumbs (112 g)3.8 g14% DV
36. 36Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)3.8 g13% DV
37. 37Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)3.8 g13% DV
38. 38Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)3.7 g13% DV
39. 39Brownberry Sage and Onion Stuffing Mix, dryBaked Products · 1 serving (67 g)3.6 g13% DV
40. 40Whole wheat hamburger rollsBaked Products · 1 roll (56 g)3.4 g12% DV
41. 41Reduced-calorie oat bran breadBaked Products · 1 oz (28.4 g)3.4 g12% DV
42. 42Reduced-calorie rye breadBaked Products · 1 oz (28.4 g)3.4 g12% DV
43. 43Plain chapatiBaked Products · 1 piece (68 g)3.3 g12% DV
44. 44Cherry fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)3.3 g12% DV
45. 45Fried fruit piesBaked Products · 1 pie (5" x 3-3/4") (128 g)3.3 g12% DV
46. 46Lemon fried piesBaked Products · 1 pie (5" x 3-3/4") (128 g)3.3 g12% DV
47. 47Active dry baker's yeastBaked Products · 1 tbsp (12 g)3.2 g12% DV
48. 48Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)3.1 g11% DV
49. 49Reduced-calorie wheat breadBaked Products · 1 oz (28.4 g)3.1 g11% DV
50. 50Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)3 g11% DV
51. 51Low sodium toast thinsBaked Products · 1 serving (31 g)3 g11% DV
52. 52Whole wheat pancake mixBaked Products · 0.25 cup mix 1 serving (38 g)3 g11% DV
53. 53Meal crackersBaked Products · 1 cup (115 g)3 g11% DV
54. 54Blueberry muffin, low-fatBaked Products · 1 muffin small (71 g)3 g11% DV
55. 55Cheese crackers with peanut butter fillingBaked Products · 1 cup, crushed (83 g)2.8 g10% DV
56. 56Toasted wheat bran toaster muffins with raisinsBaked Products · 1 muffin, toaster (34 g)2.8 g10% DV
57. 57Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)2.8 g10% DV
58. 58Reduced-calorie white breadBaked Products · 1 oz (28.4 g)2.7 g10% DV
59. 59Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)2.7 g10% DV
60. 60Wheat English muffinsBaked Products · 1 muffin (57 g)2.6 g9% DV
61. 61White wheat breadBaked Products · 1 slice (28 g)2.6 g9% DV
62. 62Plain rye wafersBaked Products · 1 cracker (4-1/2" x 2-1/2" x 1/8") (11 g)2.5 g9% DV
63. 63Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)2.5 g9% DV
64. 64Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
65. 65Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
66. 66Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
67. 67Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)2.4 g9% DV
68. 68Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)2.4 g9% DV
69. 69Regular wheat crackersBaked Products · 16 crackers 1 serving (34 g)2.3 g8% DV
70. 70Toasted multigrain breadBaked Products · 1 oz (28.4 g)2.3 g8% DV
71. 71Toasted sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)2.2 g8% DV
72. 72Mexican bollilo rollBaked Products · 1 piece (98 g)2.2 g8% DV
73. 73Corn tostada shellsBaked Products · 3 pieces (mean serving weight, aggregated over brands) (37 g)2.1 g8% DV
74. 74Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)2.1 g8% DV
75. 75Whole wheat bread, toastedBaked Products · 1 oz (28.4 g)2.1 g8% DV
76. 76Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)2.1 g8% DV
77. 77Multi-grain breadBaked Products · 1 oz (28.4 g)2.1 g7% DV
78. 78Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)2 g7% DV
79. 79Potato breadBaked Products · 1 slice (32 g)2 g7% DV
80. 80Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)2 g7% DV
81. 81Sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)2 g7% DV
82. 82Andrea's gluten-free soft dinner rollBaked Products · 1 roll (69 g)2 g7% DV
83. 83Gluten-free brown rice sorghum rollsBaked Products · 1 roll (69 g)2 g7% DV
84. 84Apple pie, commercially preparedBaked Products · 1 piece (1/8 of 9" dia) (125 g)2 g7% DV
85. 85Chocolate cream biscuit sticksBaked Products · 1 serving (40 g)2 g7% DV
86. 86Seasoned croutonsBaked Products · 1 cup (40 g)2 g7% DV
87. 87Low-fat plain or honey graham crackersBaked Products · 1 serving (35 g)2 g7% DV
88. 88Plain English muffins, enrichedBaked Products · 1 muffin (57 g)2 g7% DV
89. 89Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)2 g7% DV
90. 90Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)2 g7% DV
91. 91Whole grain cheese crackersBaked Products · 1 serving 55 pieces (31 g)2 g7% DV
92. 92Refrigerated plain naanBaked Products · 1 piece (90 g)2 g7% DV
93. 93Homemade whole wheat bread, toastedBaked Products · 1 oz (28.4 g)1.9 g7% DV
94. 94Guava pastriesBaked Products · 1 piece (86 g)1.9 g7% DV
95. 95Plain melba toastBaked Products · 1 cup pieces (30 g)1.9 g7% DV
96. 96Coconut custard pieBaked Products · 1 piece (1/6 of 8" pie) (104 g)1.9 g7% DV
97. 97Mixed-grain English muffinsBaked Products · 1 muffin (66 g)1.8 g7% DV
98. 98Cornbread mix, dry, enrichedBaked Products · 1 oz (28.4 g)1.8 g7% DV
99. 99Pumpernickel breadBaked Products · 1 oz (28.4 g)1.8 g7% DV
100. 100Unenriched cornbread mixBaked Products · 1 oz (28.4 g)1.8 g7% DV

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.