Foods high in fiber

Crude corn bran tops the list with 35.3 g per 100 calories. The Daily Value for fiber is 28 g. Ranked from 381,493 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Crude corn branCereal Grains and Pasta35.3 g
2. 2Dried cloud ear mushroomsVegetables and Vegetable Products24.7 g
3. 3Seed gums, locust bean and guarSweets23.3 g
4. 4Raw lemon peelFruits and Fruit Juices22.6 g
5. 5Waxgourd, rawVegetables and Vegetable Products22.3 g
6. 6Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals20.6 g
7. 7Crude wheat branCereal Grains and Pasta19.8 g
8. 8Wheat branNot included in a food category19.8 g
9. 9Liquid pectinSweets19.1 g
10. 10Escarole, boiledVegetables and Vegetable Products18.7 g
11. 11Endive, rawVegetables and Vegetable Products18.2 g
12. 12Witloof chicory, rawVegetables and Vegetable Products18.2 g
13. 13Carob flourLegumes and Legume Products17.9 g
14. 14Baobab powderFruits and Fruit Juices17.8 g
15. 15Boiled turnip greens, with saltVegetables and Vegetable Products17.5 g
16. 16Fresh turnip greens, cooked, no added fatOther dark green vegetables17.5 g
17. 17Turnip greens, boiled, drained, unsaltedVegetables and Vegetable Products17.5 g
18. 18Chicory greens, rawVegetables and Vegetable Products17.4 g
19. 19Mustard greens, frozen, unpreparedVegetables and Vegetable Products16.5 g
20. 20Bitter gourd, rawVegetables and Vegetable Products16.5 g
21. 21Cocoa powder, not reconstitutedNot included in a food category16.2 g
22. 22Frozen cauliflower, boiled, with saltVegetables and Vegetable Products15.9 g
23. 23Creamsicle pops, sugar freeSweets15.3 g
24. 24Canned sauerkraut, solids and liquidsVegetables and Vegetable Products15.3 g
25. 25Frozen mustard greens, cooked, no added fatOther dark green vegetables14.7 g
26. 26Mustard greens, frozen, boiled, drained, unsaltedVegetables and Vegetable Products14.7 g
27. 27Mustard greens, frozen, boiled, saltedVegetables and Vegetable Products14.7 g
28. 28Canadian cultivated emi-tsunomata seaweed, rehydratedVegetables and Vegetable Products14.5 g
29. 29Canned grape leavesVegetables and Vegetable Products14.3 g
30. 30Frozen cauliflower, boiled, drainedVegetables and Vegetable Products14.2 g
31. 31Frozen cauliflower, cooked, no fatOther vegetables and combinations14.2 g
32. 32Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products14.2 g
33. 33Cactus, cooked, no fatOther vegetables and combinations13.8 g
34. 34Cactus, rawOther vegetables and combinations13.8 g
35. 35Nopales, rawVegetables and Vegetable Products13.8 g
36. 36Cooked nopales, without saltVegetables and Vegetable Products13.3 g
37. 37Kohlrabi, rawOther vegetables and combinations13.3 g
38. 38Dock, rawVegetables and Vegetable Products13.2 g
39. 39Canned pickled ginger root, with artificial sweetenerVegetables and Vegetable Products13 g
40. 40Dock, boiled, without saltVegetables and Vegetable Products13 g
41. 41Pickled gingerOlives, pickles, pickled vegetables13 g
42. 42Jicama, rawOther vegetables and combinations12.9 g
43. 43Boiled pumpkin leaves, with saltVegetables and Vegetable Products12.9 g
44. 44Pumpkin leaves, boiled, drained, without saltVegetables and Vegetable Products12.9 g
45. 45Chayote, boiled, with saltVegetables and Vegetable Products12.7 g
46. 46Mustard spinach, rawVegetables and Vegetable Products12.7 g
47. 47Collards, fresh, cooked, no added fatOther dark green vegetables12.6 g
48. 48Sweet potato leaves, rawVegetables and Vegetable Products12.6 g
49. 49Banana peppers, rawOther vegetables and combinations12.6 g
50. 50Raw banana pepperVegetables and Vegetable Products12.6 g
51. 51Garland chrysanthemum, rawVegetables and Vegetable Products12.5 g
52. 52Mustard spinach, boiled, drained, without saltVegetables and Vegetable Products12.5 g
53. 53Mustard spinach, boiled, saltedVegetables and Vegetable Products12.5 g
54. 54Raw chrysanthemum leavesVegetables and Vegetable Products12.5 g
55. 55Lion's mane mushroomVegetables and Vegetable Products12.5 g
56. 56Blackberries, rawBlueberries and other berries12.3 g
57. 57Broccoli raab, rawBroccoli12.3 g
58. 58Broccoli and cauliflower, cooked, no added fatOther vegetables and combinations12.2 g
59. 59Cilantro leaves, rawVegetables and Vegetable Products12.2 g
60. 60Cilantro, rawNot included in a food category12.2 g
61. 61Boiled Chinese cabbage, drained, no saltVegetables and Vegetable Products12.1 g
62. 62Canned turnip greens, with liquidVegetables and Vegetable Products12.1 g
63. 63Chinese cabbage, boiled, with saltVegetables and Vegetable Products12.1 g
64. 64Collard greens, boiled, with saltVegetables and Vegetable Products12.1 g
65. 65Collards, boiled, drainedVegetables and Vegetable Products12.1 g
66. 66Parsley, freeze-driedVegetables and Vegetable Products12.1 g
67. 67Canned red ripe tomatoes, in juiceVegetables and Vegetable Products11.9 g
68. 68Canned red ripe tomatoes, no salt addedVegetables and Vegetable Products11.9 g
69. 69Chanterelle mushrooms, rawVegetables and Vegetable Products11.9 g
70. 70Raw epazoteVegetables and Vegetable Products11.9 g
71. 71Scallop squash, boiled, drained, unsaltedVegetables and Vegetable Products11.9 g
72. 72Scallop squash, boiled, with saltVegetables and Vegetable Products11.9 g
73. 73Cooked eggplantNot included in a food category11.9 g
74. 74Eggplant, cooked, no added fatOther vegetables and combinations11.9 g
75. 75Mustard greens, rawOther dark green vegetables11.9 g
76. 76Grape leaves, rawVegetables and Vegetable Products11.8 g
77. 77Canned hot pickled peppersVegetables and Vegetable Products11.8 g
78. 78Pickled hot peppersOlives, pickles, pickled vegetables11.8 g
79. 79Boiled frozen turnip greens, with saltVegetables and Vegetable Products11.7 g
80. 80Fresh mustard greens, cooked, no added fatOther dark green vegetables11.7 g
81. 81Frozen turnip greens, boiled, drained, unsaltedVegetables and Vegetable Products11.7 g
82. 82Frozen turnip greens, cooked, no added fatOther dark green vegetables11.7 g
83. 83Kale, rawVegetables and Vegetable Products11.7 g
84. 84Chayote, boiled, drainedVegetables and Vegetable Products11.7 g
85. 85Drumstick pods, boiled, unsaltedVegetables and Vegetable Products11.7 g
86. 86Drumstick pods, boiled, with saltVegetables and Vegetable Products11.7 g
87. 87New Zealand spinach, boiled, drained, without saltVegetables and Vegetable Products11.7 g
88. 88New Zealand spinach, boiled, saltedVegetables and Vegetable Products11.7 g
89. 89Savoy cabbage, boiled, drained, without saltVegetables and Vegetable Products11.7 g
90. 90Savoy cabbage, boiled, with saltVegetables and Vegetable Products11.7 g
91. 91Canned spinach, no salt addedVegetables and Vegetable Products11.6 g
92. 92Raw serrano peppersVegetables and Vegetable Products11.6 g
93. 93Frozen chopped broccoli, unpreparedVegetables and Vegetable Products11.5 g
94. 94Garland chrysanthemum, boiled, drainedVegetables and Vegetable Products11.5 g
95. 95Garland chrysanthemum, boiled, with saltVegetables and Vegetable Products11.5 g
96. 96Globe artichokes, rawVegetables and Vegetable Products11.5 g
97. 97Savoy cabbage, rawVegetables and Vegetable Products11.5 g
98. 98Shiitake mushroomsVegetables and Vegetable Products11.4 g
99. 99Frozen turnip greens and turnips, unpreparedVegetables and Vegetable Products11.4 g
100. 100Frozen raspberriesBlueberries and other berries11.4 g

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.