FiberUpFiber in foods
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200 foods, ranked by fiber
Every food in the FiberUp database with its fiber per serving, per 100 g, and the soluble and insoluble split. The same numbers the app logs, sourced from USDA FoodData Central.
Vegetables60 foodsFruits39 foodsLegumes17 foodsGrains41 foodsNuts and Seeds21 foodsOther Foods20 foods
The 25 highest-fiber foods per serving
| # | Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|---|
| 1 |  Fiber One Cereal | 1/2 cup | 14 g | 46.7 g | 50% |
| 2 |  All-Bran Cereal | 1/2 cup | 10 g | 33.3 g | 36% |
| 3 |  Chia Seeds | 2 tbsp | 9.8 g | 35 g | 35% |
| 4 |  Navy Beans | 1/2 cup cooked | 9.6 g | 10.5 g | 34% |
| 5 |  White Beans | 1/2 cup cooked | 9.3 g | 10.3 g | 33% |
| 6 |  Chili with Beans | 1 cup | 9 g | 3.6 g | 32% |
| 7 |  Split Peas | 1/2 cup cooked | 8.1 g | 8.3 g | 29% |
| 8 |  Raspberries | 1 cup | 8 g | 6.5 g | 29% |
| 9 |  Lentils | 1/2 cup cooked | 7.8 g | 7.9 g | 28% |
| 10 |  Mung Beans | 1/2 cup cooked | 7.7 g | 7.6 g | 28% |
| 11 |  Pinto Beans | 1/2 cup cooked | 7.7 g | 9 g | 28% |
| 12 |  Blackberries | 1 cup | 7.6 g | 5.3 g | 27% |
| 13 |  Black Beans | 1/2 cup cooked | 7.5 g | 8.7 g | 27% |
| 14 | Raisin Bran | 1 cup | 7 g | 11.9 g | 25% |
| 15 |  Artichoke | 1 medium | 6.9 g | 5.8 g | 25% |
| 16 |  Lima Beans | 1/2 cup cooked | 6.6 g | 7.8 g | 24% |
| 17 |  Kidney Beans | 1/2 cup cooked | 6.5 g | 7.3 g | 23% |
| 18 |  Lentil Soup | 1 cup | 6.5 g | 2.6 g | 23% |
| 19 |  Whole Wheat Pasta | 1 cup cooked | 6.3 g | 4.5 g | 23% |
| 20 |  Chickpeas | 1/2 cup cooked | 6.2 g | 7.6 g | 22% |
| 21 |  Chickpea Pasta | 1 cup cooked | 6 g | 4.3 g | 21% |
| 22 |  Persimmon | 1 medium | 6 g | 3.6 g | 21% |
| 23 | Shredded Wheat | 2 biscuits | 6 g | 13 g | 21% |
| 24 |  Jicama | 1 cup sticks | 5.9 g | 4.9 g | 21% |
| 25 |  Black-Eyed Peas | 1/2 cup cooked | 5.6 g | 6.5 g | 20% |
Vegetables
Vegetables ranked by fiber per typical serving, raw or cooked as you would normally eat them.
Fruits
Fresh and dried fruit ranked by fiber per piece, cup, or handful.
Legumes
Beans, lentils, peas, and soy foods. Gram for gram the densest fiber sources in a normal diet.
Grains
Breads, cereals, pasta, and cooked whole grains, with the refined versions included so you can see the gap.
Nuts and Seeds
Nuts, seeds, and nut butters by fiber per small serving.
Other Foods
Supplements, breakfast cereals, bakery items, and mixed dishes.
Every one of these is in the app
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