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40 Highest Fiber Foods

The following subset are some of the highest fiber foods. I tried to pick some foods from the database that are recognizable and accessible.

All of the following are very high in Fiber. Anything that has 4g of fiber per 200 calorie portion, can be considered high in fiber, as this would allow you to meet and exceed the daily recommendation: 13g of fiber per 1000 calories consumed. .10g of fiber in a 200 calorie portion should be considered very high in fiber. If you averaged 10g/200 cals throughout the day, you would reach 100g of fiber per day, which would surpass any fiber recommendation. In this table, we're just showing some the very highest fiber densities. And if you like, use our tool to calculate more nutritional densities.

*Data comes from the United States Department of Agriculture's Food Composition Database.

FoodFiber
Wheat bran40g
Beet greens34g
Nopales28g
Eggplant28g
Blackberries25g
Mustard greens25g
Romaine lettuce25g
Raspberries24g
Collards24g
Artichokes23g
Yellow snap beans22g
Asparagus21g
Passion-fruit21g
Cranberries20g
Radishes20g
Celery20g
Cauliflower20g
Cabbage20g
Lemons19g
Elderberries19g
Jalapeno19g
Limes19g
Spinach19g
Kumquats18g
Green beans18g
Carambola18g
Brussel sprouts18g
Chard17g
Carrots17g
Green peppers17g
Lettuce17g
Asian pears17g
Agave16g
Scallions16g
Mushrooms16g
Dandelion greens16g
Bamboo shoots16g
Kidney beans15g
Chia seeds15g
Pak-choi15g
Broccoli15g
Yeast14g
Red peppers14g
Carrots14g
Arugula13g
Tomatoes13g
Turnips13g
Pinto beans13g
Peas13g
Black beans13g
Lotus root13g
Beets13g
Strawberries13g
Coconut12g
Salsa12g
Peas12g
Portobella mushrooms12g
Great northern beans12g
Mung bns12g
Pears11g
Adzuki beans11g
Chickpeas10g
Kiwi fruit10g
Persimmons10g
Oranges10g
Silk plus fiber10g
Zucchini10g
Green tomatoes10g
Yellow mustard10g
Flaxseeds10g
Pomegranates10g
Chickpeas 9g
Apples9g
Oranges9g
Watercress9g
Pinto beans9g
White beans9g
White beans9g
Potatoes9g
Onions9g
White mushrooms9g
Black beans9g
Barley9g
Enchilada sauce9g
Butternut squash9g
Lima beans9g
Papayas9g
Nectarines8g
Mulberries8g
Figs8g
Avocados8g
Apricots8g
Adzuki beans8g
Kale8g
Blueberries8g
Peaches8g
Loquats7g
Grapefruit7g
Yam7g
Taro7g

* These foods have extremely low calorie counts. This means that you would need to eat very large quantities of these foods to reach 200 calories and the fiber rating mentioned.

** Fiber One makes a number of different high fiber cereals. The one in this table, is the very highest one. Many of the other fiber one cereals don't have anywhere near that fiber density.

And don't forget, if you are using these ingredients in a recipe, the overall fiber density of the recipe will be affected by other ingredients. For example, if you bake 200 calories of Cauliflower with 1 TBS of Olive oil, the fiber density of the overall recipe decreases by almost 33% because olive oil has 0 fiber. Of course, this is okay, and to be expected, but something you'll want to keep in mind as you push the envelope.

Fiber comes in 2 forms: Soluble and Insoluble. Soluble Fiber, though more rare, is useful for lowering LDL Cholesterol. Here is a table of Soluble Fiber calculated to 200 calories for each entry:

Food 200 calories, Soluble Fiber
Turnip Greens11.4
Collard Greens10.9
Green Beans7.4
Orange6.7
Kale6.5
Spinach6.3
Cauliflower5.9
Carrots5.7
Dried Peas4.4
Kidney beans4.1
black beans3.6
Green Peas3.6
Lima Beans3.2
Leeks2.9
Asparagus2.9
Garbanzo beans2.9
Edamame2.8
Strawberries2.7
Onions2.3
Fresh Pair2.3
Lentils2.2
Rolled Oats2.2
Brocolli2.1
Fresh Plums2.0
Barley2.0
Bulgar Wheat1.8
Winter Squash1.6
Potatoes1.2
Rye1.0
Blueberries1.0
Sunflower seeds0.9
Apples0.9
Sesame seeds0.9
Cucumber0.8
Walnuts0.7
Watermelon0.7
almonds0.5
Brown rice0.4
Pumpkin seeds0.3
Corn0.2

Quite notably, the highest soluble fiber sources are Turnip Greens, collard green. Green leafs tend to be low density, hence the 200 calories mentioned above, represent very large quantities of those greens, making it hard to consume large enough quantities. When choosing fiber sources, you have to consider how easy it is to prepare and consume. The easiest to cook and consume are oranges and green beans. Green beans can be boiled pretty easily, while oranges can be eaten as a snack.

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