Food

Serving Size

Dietary Fiber (g)

passion-fruit

6 (108g)

11.2 (45%)

navy beans

1/2 cup (91g)

9.6 (38%)

yellow bean

1/2 cup (88.5g)

9.2 (37%)

cranberry (roman) beans

1/2 cup (88.5g)

8.8 (35%)

adzuki beans

1/2 cup (115g)

8.4 (34%)

french beans

1/2 cup (88.5g)

8.3 (33%)

bulgur (cooked)

1 cup (182g)

8.2 (33%)

peas, split

1/2 cup (98g)

8.1 (32%)

barley (raw)

1/4 cup (46g)

8.0 (32%)

barley, pearled (raw)

1/4 cup (50g)

7.8 (31%)

lentils

1/2 cup (99g)

7.8 (31%)

mung beans

1/2 cup (101g)

7.7 (31%)

pinto beans

1/2 cup (85.5g)

7.7 (31%)

soybeans, mature (roasted)

1/4 cup

7.6 (30%)

black beans

1/2 cup (86g)

7.5 (30%)

coconut meat (raw)

1 cup shredded (80g)

7.2 (29%)

rye flour, dark

1/4 cup (32g)

7.2 (29%)

lima beans thin seeded (baby)

1/2 cup (91g)

7.0 (28%)

artichoke (raw)

1 medium (128g)

6.9 (28%)

pasta, corn

1 cup (140g)

6.7 (27%)

lima beans large

1/2 cup (94g)

6.6 (26%)

artichoke (cooked)

1 medium (120g)

6.5 (26%)

spaghetti, whole wheat

1 cup (140g)

6.3 (25%)

chickpeas (garbanzo beans)

1/2 cup (82g)

6.2 (25%)

great northern beans

1/2 cup (88.5g)

6.2 (25%)

rice bran (raw)

1/4 cup (29.5g)

6.2 (25%)

rye (raw)

1/4 cup (42.25g)

6.2 (25%)

wheat bran (crude)

1/4 cup (14.5g)

6.2 (25%)

barley, pearled (cooked)

1 cup (157g)

6.0 (24%)

wheat, hard red spring

1/4 cup (48g)

5.9 (24%)

wheat, hard red winter

1/4 cup (48g)

5.9 (24%)

wheat, hard white

1/4 cup (48g)

5.9 (24%)

lima beans large (canned)

1/2 cup (120.5g)

5.8 (23%)

kidney beans

1/2 cup (88.5g)

5.7 (23%)

cowpeas, common

1/2 cup (86g)

5.6 (22%)

pigeon peas

1/2 cup (84g)

5.6 (22%)

kidney beans (canned)

1/2 cup (128g)

5.5 (22%)

pinto beans (canned)

1/2 cup (120g)

5.5 (22%)

breadfruit

1/2 cup (110g)

5.4 (22%)

chickpeas (canned)

1/2 cup (120g)

5.3 (21%)

wheat, soft white

1/4 cup (42g)

5.3 (21%)

baked beans (1) (canned)

1/2 cup (127g)

5.2 (21%)

soybeans, mature (cooked)

1/2 cup (86g)

5.2 (21%)

wheat, soft red winter

1/4 cup (42g)

5.2 (21%)

elderberries

1/2 cup (72.5g)

5.1 (20%)

lemon

1 (108g)

5.1 (20%)

pear

1 medium (166g)

5.1 (20%)

wasabi, root (raw)

1/2 cup (65g)

5.1 (20%)

kumquats

4 (76g)

4.9 (20%)

persimmon (Japanese, dried)

1 fruit (34g)

4.9 (20%)

fava beans (canned)

1/2 cup (128g)

4.7 (19%)

triticale flour, whole grain

1/4 cup (32.5g)

4.7 (19%)

durian

1/2 cup (121.5g)

4.6 (18%)

fava beans

1/2 cup (85g)

4.6 (18%)

amaranth (raw)

1/4 cup (48.75g)

4.5 (18%)

buckwheat groats (roasted, cooked)

1 cup (168g)

4.5 (18%)

pink beans

1/2 cup (84.5g)

4.5 (18%)

squash, winter, acorn (baked)

1/2 cup (102.5g)

4.5 (18%)

peas, green (cooked)

1/2 cup (80g)

4.4 (18%)

breadnut tree seeds (dried)

1 oz (28.35g)

4.2 (17%)

buckwheat groats (roasted, dry)

1/4 cup (41g)

4.2 (17%)

buckwheat (raw)

1/4 cup (42.5g)

4.2 (17%)

figs (dried)

5 figs (42g)

4.1 (16%)

oats

1/4 cup (39g)

4.1 (16%)

hominy, yellow (canned)

1 cup (160g)

4.0 (16%)

potato, russet (baked, with skin)

1 medium (173g)

4.0 (16%)

raspberries

1/2 cup (61.5g)

4.0 (16%)

corn flour, whole-grain, yellow

1/4 cup (29.25g)

3.9 (16%)

loganberries (frozen)

1/2 cup (73.5g)

3.9 (16%)

macaroni, whole wheat

1 cup (140g)

3.9 (16%)

blackberries

1/2 cup (72g)

3.8 (15%)

potato (baked, with skin)

1 medium (173g)

3.8 (15%)

soybeans, green (cooked)

1/2 cup (90g)

3.8 (15%)

sweet potato, without skin (cooked)

1 medium (151g)

3.8 (15%)

wheat germ (crude)

1/4 cup (28.75g)

3.8 (15%)

barley flour

1/4 cup (37g)

3.7 (15%)

miso

1/4 cup (68.75g)

3.7 (15%)

peas, green (raw)

1/2 cup (72.5g)

3.7 (15%)

rye flour, light

1/4 cup (25.5g)

3.7 (15%)

rye flour, medium

1/4 cup (25.5g)

3.7 (15%)

wheat flour, whole grain

1/4 cup (30g)

3.7 (15%)

oat bran (raw)

1/4 cup (23.5g)

3.6 (14%)

potato, white (baked, with skin)

1 medium (173g)

3.6 (14%)

boysenberries (frozen)

1/2 cup (66g)

3.5 (14%)

rice, brown, long-grain (cooked)

1 cup (195g)

3.5 (14%)

rice, brown, medium-grain (cooked

1 cup (195g)

3.5 (14%)

pear (dried)

1/4 cup (45g)

3.4 (14%)

Brussels sprouts (raw)

1 cup (88g)

3.3 (13%)

almonds (raw)

1 oz (28.35g)

3.3 (13%)

almonds (roasted)

1 oz (28.35g)

3.3 (13%)

apple (with skin)

1 medium (138g)

3.3 (13%)

dates (deglet noor)

5 dates (41.5g)

3.3 (13%)

peach (dried)

1/4 cup (40g)

3.3 (13%)

dates (medjool)

2 dates (48g)

3.2 (13%)

gooseberries

1/2 cup (75g)

3.2 (13%)

yardlong beans

1/2 cup (85.5g)

3.2 (13%)

banana

1 medium (118g)

3.1 (12%)

orange

1 (131g)

3.1 (12%)

potato, red (baked, with skin)

1 medium (173g)

3.1 (12%)

sunflower seed kernels (roasted)

1 oz (28.35g)

3.1 (12%)

buckwheat flour, whole-groat

1/4 cup (30g)

3.0 (12%)

corn, yellow (raw)

1/4 cup (41.5g)

3.0 (12%)

guava

1 (55g)

3.0 (12%)

persimmon (Japanese)

1/2 fruit (84g)

3.0 (12%)

potato (cooked, no skin)

1 medium (167g)

3.0 (12%)

prune

5 (42g)

3.0 (12%)

sorghum (raw)

1/4 cup (48g)

3.0 (1) (12%)

wild rice (cooked)

1 cup (164g)

3.0 (12%)

barley malt flour

1/4 cup (40.5g)

2.9 (12%)

corn, sweet, yellow (cooked)

1 ear (103g)

2.9 (12%)

figs

2 medium (100g)

2.9 (12%)

corn flour, whole-grain, white

1/4 cup (29.25g)

2.8 (11%)

corn, sweet, white (cooked)

1 ear (103g)

2.8 (11%)

flaxseed

1 tbsp (10.3g)

2.8 (11%)

sesame butter, tahini (raw)

2 tbsp (30g)

2.8 (11%)

sesame butter, tahini (roasted)

2 tbsp (30g)

2.8 (11%)

collards (cooked)

1/2 cup (95g)

2.7 (11%)

hazelnuts, filberts (raw)

1 oz (28.35g)

2.7 (11%)

hazelnuts, filberts (roasted)

1 oz (28.35g)

2.7 (11%)

pecans (raw)

1 oz (28.35g)

2.7 (11%)

pecans (roasted)

1 oz (28.35g)

2.7 (11%)

soybeans, green (raw)

1/4 cup (64g)

2.7 (11%)

yam (cooked)

1/2 cup (68g)

2.7 (11%)

broccoli (cooked)

1/2 cup (78g)

2.6 (10%)

coconut milk (raw)

1/2 cup (120g)

2.6 (10%)

peanut butter chunky

2 tbsp (32g)

2.6 (10%)

prune juice (canned)

8 fl oz (256g)

2.6 (10%)

avocado

1/4 cup (37.5g)

2.5 (10%)

carambola (starfruit)

1 medium (91g)

2.5 (10%)

macaroni

1 cup (140g)

2.5 (10%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156g)

2.5 (10%)

quinoa (raw)

1/4 cup (42.5g)

2.5 (10%)

raisins (seeded)

1/4 cup (36.25g)

2.5 (10%)

sesame seeds, whole (roasted)

2 tbsp (18g)

2.5 (10%)

shiitake (stir-fried)

70g

2.5 (10%)

spaghetti

1 cup (140g)

2.5 (10%)

turnip greens (cooked)

1/2 cup (72g)

2.5 (10%)

apricot (dried)

1/4 cup (32.5g)

2.4 (10%)

broccoli (raw)

1 cup (91g)

2.4 (10%)

corn, sweet, white (raw)

1 ear (90g)

2.4 (10%)

corn, sweet, yellow (raw)

1 ear (90g)

2.4 (10%)

currants (zante)

1/4 cup (36g)

2.4 (10%)

kohlrabi (raw)

1/2 cup (67.5g)

2.4 (10%)

macadamia nuts (raw)

1 oz (28.35g)

2.4 (10%)

peanuts (raw)

1 oz (28.35g)

2.4 (10%)

potato (cooked, in skin, skin removed)

1 (136g)

2.4 (10%)

sunflower seed kernels (dried)

1/2 cup, with hulls (23g)

2.4 (10%)