Foods high in fiber

Crude corn bran tops the list with 60 g per serving. 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 Pasta · 1 cup (76 g)60 g214% DV
2. 2Chia seedsNuts and seeds · 1 cup (168 g)57.8 g206% DV
3. 3Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)53.8 g192% DV
4. 4Small white beans, rawLegumes and Legume Products · 1 cup (215 g)53.5 g191% DV
5. 5Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)49.2 g176% DV
6. 6Cranberry beans, rawLegumes and Legume Products · 1 cup (195 g)48.2 g172% DV
7. 7Winged beans, rawLegumes and Legume Products · 1 cup (182 g)47.1 g168% DV
8. 8French beans, rawLegumes and Legume Products · 1 cup (184 g)46.4 g166% DV
9. 9FlaxseedNut and Seed Products · 1 cup, whole (168 g)45.9 g164% DV
10. 10California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)45.8 g164% DV
11. 11Raw kidney beansLegumes and Legume Products · 1 cup (184 g)45.8 g164% DV
12. 12Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)45.8 g164% DV
13. 13Raw split green peasLegumes and Legume Products · 1 cup (196 g)43.5 g155% DV
14. 14Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)41.6 g149% DV
15. 15Carob flourLegumes and Legume Products · 1 cup (103 g)41 g146% DV
16. 16Flax seedsNuts and seeds · 1 cup (168 g)38.8 g139% DV
17. 17Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)37.9 g135% DV
18. 18Raw fava beansLegumes and Legume Products · 1 cup (150 g)37.5 g134% DV
19. 19Great northern beans, rawLegumes and Legume Products · 1 cup (183 g)37 g132% DV
20. 20Raw lupin beansLegumes and Legume Products · 1 cup (180 g)34 g121% DV
21. 21Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)33.8 g121% DV
22. 22Mung beans, rawLegumes and Legume Products · 1 cup (207 g)33.7 g121% DV
23. 23Hulled barleyCereal Grains and Pasta · 1 cup (184 g)31.8 g114% DV
24. 24Navy beans, rawLegumes and Legume Products · 1 cup (208 g)31.8 g114% DV
25. 25Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)31.2 g111% DV
26. 26Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)30.8 g110% DV
27. 27Raw white beansLegumes and Legume Products · 1 cup (202 g)30.7 g110% DV
28. 28Dark rye flourCereal Grains and Pasta · 1 cup (128 g)30.5 g109% DV
29. 29Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)30.4 g109% DV
30. 30Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)30.4 g109% DV
31. 31Black beans, rawLegumes and Legume Products · 1 cup (194 g)30.1 g107% DV
32. 32Raw pinto beansLegumes and Legume Products · 1 cup (193 g)29.9 g107% DV
33. 33Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)28.5 g102% DV
34. 34Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)28 g100% DV
35. 35Oriental radishes, driedVegetables and Vegetable Products · 1 cup (116 g)27.7 g99% DV
36. 36Pink beans, rawLegumes and Legume Products · 1 cup (210 g)26.7 g95% DV
37. 37Plain unsalted almond butterNut and Seed Products · 1 cup (250 g)25.8 g92% DV
38. 38Salted almond butterNut and Seed Products · 1 cup (250 g)25.8 g92% DV
39. 39Wheat branNot included in a food category · 1 cup (60 g)25.7 g92% DV
40. 40Rye grainCereal Grains and Pasta · 1 cup (169 g)25.5 g91% DV
41. 41Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)25 g89% DV
42. 42Crude wheat branCereal Grains and Pasta · 1 cup (58 g)24.8 g89% DV
43. 43Crude rice branCereal Grains and Pasta · 1 cup (118 g)24.8 g89% DV
44. 44Passion fruit, rawOther fruits and fruit salads · 1 cup (236 g)24.5 g88% DV
45. 45Purple passion fruit, rawFruits and Fruit Juices · 1 cup (236 g)24.5 g88% DV
46. 46Chickpeas, rawLegumes and Legume Products · 1 cup (200 g)24.4 g87% DV
47. 47Breadnut tree seeds, driedNut and Seed Products · 1 cup (160 g)23.8 g85% DV
48. 48Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)23.4 g84% DV
49. 49Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)23.4 g84% DV
50. 50Hard white wheatCereal Grains and Pasta · 1 cup (192 g)23.4 g84% DV
51. 51Canned pumpkin pie mixVegetables and Vegetable Products · 1 cup (270 g)22.4 g80% DV
52. 52Seed gums, locust bean and guarSweets · 1 oz (28.4 g)21.9 g78% DV
53. 53Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)21.9 g78% DV
54. 54Toasted sesame seeds, saltedNut and Seed Products · 1 cup (128 g)21.6 g77% DV
55. 55Toasted sesame seeds, unsaltedNut and Seed Products · 1 cup (128 g)21.6 g77% DV
56. 56Soft white wheatCereal Grains and Pasta · 1 cup (168 g)21.3 g76% DV
57. 57Pinto beans, restaurantBeans, peas, legumes · 1 cup (260 g)21.1 g75% DV
58. 58Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)21 g75% DV
59. 59Pink or red lentils, rawLegumes and Legume Products · 1 cup (192 g)20.7 g74% DV
60. 60Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)20.6 g74% DV
61. 61Chunk style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)20.6 g74% DV
62. 62Chunky peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)20.6 g74% DV
63. 63Raw lentilsLegumes and Legume Products · 1 cup (192 g)20.5 g73% DV
64. 64Black beans, restaurantBeans, peas, legumes · 1 cup (260 g)20.3 g72% DV
65. 65Refried beans, restaurantBeans, peas, legumes · 1 cup (260 g)20.3 g72% DV
66. 66Honey roasted almonds, unblanchedNut and Seed Products · 1 cup whole kernels (144 g)19.7 g70% DV
67. 67Dried cloud ear mushroomsVegetables and Vegetable Products · 1 cup (28 g)19.6 g70% DV
68. 68Navy beans, boiled, unsaltedLegumes and Legume Products · 1 cup (182 g)19.1 g68% DV
69. 69Navy beans, boiled, with saltLegumes and Legume Products · 1 cup (182 g)19.1 g68% DV
70. 70Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)19 g68% DV
71. 71Pinto beans with meatBeans, peas, legumes · 1 cup (260 g)18.7 g67% DV
72. 72Uncooked speltCereal Grains and Pasta · 1 cup (174 g)18.6 g66% DV
73. 73Small white beans, boiled, unsaltedLegumes and Legume Products · 1 cup (179 g)18.6 g66% DV
74. 74Small white beans, boiled, with saltLegumes and Legume Products · 1 cup (179 g)18.6 g66% DV
75. 75Beans with meatBeans, peas, legumes · 1 cup (260 g)18.5 g66% DV
76. 76Yellow beans, boiledLegumes and Legume Products · 1 cup (177 g)18.4 g66% DV
77. 77Yellow beans, boiled, with saltLegumes and Legume Products · 1 cup (177 g)18.4 g66% DV
78. 78Defatted soy flourLegumes and Legume Products · 1 cup (105 g)18.4 g66% DV
79. 79Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)18.4 g66% DV
80. 80Black beans with meatBeans, peas, legumes · 1 cup (260 g)18.2 g65% DV
81. 81Black beans, canned, no added fatBeans, peas, legumes · 1 cup (180 g)18.2 g65% DV
82. 82Black beans, canned, fat addedBeans, peas, legumes · 1 cup (185 g)18.1 g65% DV
83. 83Black beans, canned, reduced sodiumBeans, peas, legumes · 1 cup (185 g)18.1 g65% DV
84. 84Wheat germNot included in a food category · 1 cup (120 g)18.1 g65% DV
85. 85DalBeans, peas, legumes · 1 cup (240 g)18 g64% DV
86. 86Peruvian beans, driedBeans, peas, legumes · 1 cup (185 g)17.9 g64% DV
87. 87Baked beans, canned, with franksLegumes and Legume Products · 1 cup (259 g)17.9 g64% DV
88. 88Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)17.9 g64% DV
89. 89Blackeye cowpeas, rawLegumes and Legume Products · 1 cup (167 g)17.7 g63% DV
90. 90Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)17.5 g63% DV
91. 91Black bean soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (257 g)17.5 g62% DV
92. 92Kidney beans, restaurantBeans, peas, legumes · 1 cup (260 g)17.4 g62% DV
93. 93Soybeans, rawLegumes and Legume Products · 1 cup (186 g)17.3 g62% DV
94. 94Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)17.1 g61% DV
95. 95BuckwheatCereal Grains and Pasta · 1 cup (170 g)17 g61% DV
96. 96Raw milletCereal Grains and Pasta · 1 cup (200 g)17 g61% DV
97. 97Whole dried sesame seedsNut and Seed Products · 1 cup (144 g)17 g61% DV
98. 98Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)16.9 g60% DV
99. 99Burrito with beans, no cheeseBurritos and tacos · 1 large (330 g)16.8 g60% DV
100. 100Adzuki beans, boiledLegumes and Legume Products · 1 cup (230 g)16.8 g60% 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.