Foods high in fiber

Black bean soup tops the list with 12.1 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. 1Black bean soupRestaurant Foods · 1 cup (246 g)12.1 g43% DV
  2. 2Mexican refried beansRestaurant Foods · 1 cup (148 g)11.8 g42% DV
  3. 3On The Border refried beansRestaurant Foods · 1 cup (135 g)11.1 g40% DV
  4. 4Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)10.8 g39% DV
  5. 5TGI Friday's french friesRestaurant Foods · 1 serving (184 g)7.5 g27% DV
  6. 6Latino pupusas con frijolesRestaurant Foods · 1 piece (126 g)7.3 g26% DV
  7. 7Cracker Barrel steak friesRestaurant Foods · 1 serving (198 g)6.9 g25% DV
  8. 8Onion ringsRestaurant Foods · 1 serving (259 g)6.7 g24% DV
  9. 9Mexican restaurant cheese tamalesRestaurant Foods · 1 serving serving size varied from 1 to 3 tamales (302 g)6.6 g24% DV
  10. 10Restaurant french friesRestaurant Foods · 1 serving (170 g)6.6 g24% DV
  11. 11Applebee's french friesRestaurant Foods · 1 serving (164 g)6.4 g23% DV
  12. 12Applebee's mozzarella sticksRestaurant Foods · 1 serving (289 g)6.1 g22% DV
  13. 13On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 2-3 tacos per serving (324 g)5.8 g21% DV
  14. 14Denny's french friesRestaurant Foods · 1 serving (165 g)5.8 g21% DV
  15. 15Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)5.7 g21% DV
  16. 16Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)5.4 g19% DV
  17. 17Latino corn tamaleRestaurant Foods · 1 piece (166 g)5.3 g19% DV
  18. 18Rice and black beansRestaurant Foods · 1 cup (146 g)5 g18% DV
  19. 19Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)4.9 g18% DV
  20. 20TGI Friday's fried mozzarellaRestaurant Foods · 1 serving (212 g)4.7 g17% DV
  21. 21Mexican restaurant cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (244 g)4.6 g17% DV
  22. 22On The Border cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (250 g)4.5 g16% DV
  23. 23On The Border cheese quesadillaRestaurant Foods · 1 serving 1 quesadilla (203 g)4.5 g16% DV
  24. 24Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 1 to 3 tacos per serving (281 g)4.2 g15% DV
  25. 25Rice and red beansRestaurant Foods · 1 cup (157 g)4.1 g15% DV
  26. 26Denny's onion ringsRestaurant Foods · 1 serving (166 g)4 g14% DV
  27. 27Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)3.6 g13% DV
  28. 28Cheese quesadilla, Mexican styleRestaurant Foods · 1 serving serving size varied on diameter and count of quesadila (205 g)3.5 g12% DV
  29. 29Pork tamaleRestaurant Foods · 1 piece (142 g)3.4 g12% DV
  30. 30Latino pupusas con quesoRestaurant Foods · 1 piece (117 g)3.4 g12% DV
  31. 31Denny's hash brownsRestaurant Foods · 1 serving (124 g)3.3 g12% DV
  32. 32Restaurant hash brownsRestaurant Foods · 1 serving (124 g)3.3 g12% DV
  33. 33Latino pupusas del cerdoRestaurant Foods · 1 piece (122 g)3.2 g11% DV
  34. 34Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)3.1 g11% DV
  35. 35Cracker Barrel farm raised catfishRestaurant Foods · 1 serving (178 g)2.8 g10% DV
  36. 36Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)2.7 g10% DV
  37. 37Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)2.7 g10% DV
  38. 38Cracker Barrel coleslawRestaurant Foods · 1 serving (167 g)2.7 g10% DV
  39. 39Applebee's chiliRestaurant Foods · 1 serving (182 g)2.5 g9% DV
  40. 40Chili with meat and beansRestaurant Foods · 1 serving (182 g)2.5 g9% DV
  41. 41ArepaRestaurant Foods · 1 piece (98 g)2.5 g9% DV
  42. 42Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)2.5 g9% DV
  43. 43TGI Friday's mac and cheeseRestaurant Foods · 1 serving (236 g)2.4 g8% DV
  44. 44Applebee's Kraft Macaroni & CheeseRestaurant Foods · 1 serving (180 g)2.3 g8% DV
  45. 45Chinese vegetable chow meinRestaurant Foods · 1 cup (195 g)2.3 g8% DV
  46. 46Chinese assorted egg rollsRestaurant Foods · 1 piece (89 g)2.3 g8% DV
  47. 47Restaurant mac and cheeseRestaurant Foods · 1 serving (210 g)2.3 g8% DV
  48. 48Applebee's hand battered fishRestaurant Foods · 1 serving (250 g)2.3 g8% DV
  49. 49Denny's macaroni and cheeseRestaurant Foods · 1 serving (180 g)2.2 g8% DV
  50. 50Denny's chicken stripsRestaurant Foods · 1 serving (194 g)2.1 g8% DV
  51. 51Applebee's coleslawRestaurant Foods · 1 serving (76 g)2.1 g8% DV
  52. 52Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)2.1 g7% DV
  53. 53ColeslawRestaurant Foods · 1 serving (108 g)2.1 g7% DV
  54. 54Restaurant battered fried fish filletRestaurant Foods · 1 serving (226 g)2 g7% DV
  55. 55Denny's fried battered fish filletRestaurant Foods · 1 serving (201 g)2 g7% DV
  56. 56Denny's spaghetti and meatballsRestaurant Foods · 1 cup (134 g)2 g7% DV
  57. 57Spaghetti and meatballsRestaurant Foods · 1 cup (134 g)2 g7% DV
  58. 58Cracker Barrel mac and cheeseRestaurant Foods · 1 serving (175 g)1.9 g7% DV
  59. 59Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)1.8 g6% DV
  60. 60TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)1.8 g6% DV
  61. 61Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods · 1 serving (257 g)1.8 g6% DV
  62. 62Latino beef empanadasRestaurant Foods · 1 piece (89 g)1.8 g6% DV
  63. 63Chinese vegetable lo mein, without meatRestaurant Foods · 1 cup (136 g)1.8 g6% DV
  64. 64Latino chicken and rice entreeRestaurant Foods · 1 cup (141 g)1.7 g6% DV
  65. 65Rice and pigeonpeasRestaurant Foods · 1 cup (115 g)1.6 g6% DV
  66. 66Chinese fried rice without meatRestaurant Foods · 1 cup (137 g)1.5 g5% DV
  67. 67Denny's golden fried shrimpRestaurant Foods · 1 serving (100 g)1.5 g5% DV
  68. 68Arroz con lecheRestaurant Foods · 1 serving (283 g)1.4 g5% DV
  69. 69Mexican Spanish riceRestaurant Foods · 1 cup (116 g)1.4 g5% DV
  70. 70Chinese chicken and vegetablesRestaurant Foods · 1 cup (153 g)1.4 g5% DV
  71. 71TGI Friday's chicken fingersRestaurant Foods · 1 serving (141 g)1.3 g5% DV
  72. 72On The Border Mexican riceRestaurant Foods · 1 cup (114 g)1.3 g4% DV
  73. 73Restaurant chicken fingersRestaurant Foods · 1 serving (114 g)1.3 g4% DV
  74. 74Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (175 g)1.2 g4% DV
  75. 75Applebee's chicken tendersRestaurant Foods · 1 serving (3 pieces) (99 g)1.2 g4% DV
  76. 76Denny's coleslawRestaurant Foods · 1 serving (91 g)1.2 g4% DV
  77. 77Restaurant, Latino, bunuelos (fried yeast bread)Restaurant Foods · 1 piece (70 g)1.1 g4% DV
  78. 78Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (103 g)1 g4% DV
  79. 79Chinese lemon chickenRestaurant Foods · 3 pieces (73 g)0.73 g3% DV
  80. 80Chinese sweet and sour chickenRestaurant Foods · 3 pieces (55 g)0.55 g2% DV
  81. 81Denny's star shaped chicken nuggetsRestaurant Foods · 1 serving 4 pieces in serving (67 g)0.54 g2% DV
  82. 82Chinese orange chickenRestaurant Foods · 3 pieces (63 g)0.5 g2% DV
  83. 83Chinese General Tso's chickenRestaurant Foods · 3 pieces (53 g)0.48 g2% DV
  84. 84Cracker Barrel country fried shrimpRestaurant Foods · 1 serving (149 g)0.45 g2% DV
  85. 85Sweet and sour pork, ChineseRestaurant Foods · 3 pieces (41.8 g)0.42 g1% DV

More rankings

Foods high in caloriesFoods high in proteinFoods high in total fatFoods high in carbohydratesFoods high in sugarsFoods high in starchFoods high in net carbs

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.