Top 50 Foods Highest in Dietary Fiber — Per Serving

Ranked by dietary fiber content per typical serving size. The Daily Value is 28g.

Unlike per-100g rankings, this list uses realistic serving sizes — so you see how much dietary fiber you actually get from a normal portion. Serving sizes come from FDA RACC, USDA household measures, or curated defaults.

Per 100gPer Serving

#	Food	Serving	Dietary Fiber	% DV
1	🫘 Winged Beans Mature Seeds Legumes and Legume Products	1/2 cup	23g	83%
2	🫘 French Beans Legumes and Legume Products	1/2 cup	23g	81%
3	🫘 Yellow Beans Legumes and Legume Products	1/2 cup	23g	81%
4	🫘 Broadbeans (fava Beans) Mature Seeds Legumes and Legume Products	1/2 cup	23g	80%
5	🫘 Small White Beans Legumes and Legume Products	1/2 cup	22g	80%
6	🫘 Cranberry (roman) Beans Legumes and Legume Products	1/2 cup	22g	79%
7	🫘 Peas Green Legumes and Legume Products	1/2 cup	20g	71%
8	🫘 Lima Beans Thin Seeded (baby) Legumes and Legume Products	1/2 cup	19g	66%
9	🫘 Lima Beans Mature Seeds Legumes and Legume Products	1/2 cup	17g	61%
10	🫘 Lupins Mature Seeds Legumes and Legume Products	1/2 cup	17g	61%
11	🫘 Mungo Beans Mature Seeds Legumes and Legume Products	1/2 cup	16g	59%
12	🫘 Soybeans Mature Seeds Legumes and Legume Products	1/2 cup	16g	57%
13	🫘 Soybeans Mature Seeds Legumes and Legume Products	1/2 cup	16g	57%
14	🥛 Milk Dessert Bar Frozen Dairy and Egg Products	1 cup	16g	57%
15	🥜 Nuts Almonds Nut and Seed Products	1 cup	15g	53%
16	🫘 Mung Beans Mature Seeds Legumes and Legume Products	1/2 cup	15g	52%
17	🍎 Figs Dried Fruits and Fruit Juices	1 cup	15g	52%
18	🍎 Passion-fruit (granadilla) Fruits and Fruit Juices	140 g serving	15g	52%
19	🫘 Black Beans Legumes and Legume Products	1/2 cup	14g	50%
20	🫘 Black Turtle Beans Legumes and Legume Products	1/2 cup	14g	50%
21	🫘 Navy Beans Legumes and Legume Products	1/2 cup	14g	49%
22	🫘 White Beans Legumes and Legume Products	1/2 cup	14g	49%
23	🫘 Pigeon Peas (red Gram) Mature Seeds Legumes and Legume Products	1/2 cup	14g	48%
24	🥜 Sunflower Seeds Nut and Seed Products	1 cup	13g	47%
25	🫘 Adzuki Beans Legumes and Legume Products	1/2 cup	11g	41%
26	🫘 Pink Beans Legumes and Legume Products	1/2 cup	11g	41%
27	🍲 Soup Bean With Ham Soups, Sauces, and Gravies	1 cup	11g	40%
28	🌾 Teff Uncooked Cereal Grains and Pasta	3/4 cup cooked	11g	40%
29	🫘 Chickpeas (garbanzo Beans Bengal Gram) Legumes and Legume Products	1/2 cup	11g	39%
30	🍎 Nance Frozen Fruits and Fruit Juices	140 g serving	11g	38%
31	🥬 Tomatoes Sun-dried Vegetables and Vegetable Products	85 g serving	10g	37%
32	🥜 Chia Seeds Nut and Seed Products	30 g serving	10g	37%
33	🫘 Yardlong Beans Mature Seeds Legumes and Legume Products	1/2 cup	9.9g	35%
34	🍎 Nance Canned Fruits and Fruit Juices	140 g serving	9.8g	35%
35	🌾 Quinoa Uncooked Cereal Grains and Pasta	3/4 cup cooked	9.8g	35%
36	🍎 Elderberries Fruits and Fruit Juices	140 g serving	9.8g	35%
37	🍲 Soup Bean & Ham Soups, Sauces, and Gravies	1 cup	9.8g	35%
38	🫘 Lentils Pink Or Red Legumes and Legume Products	1/2 cup	9.7g	35%
39	🍽️ Burrito Beef and Bean Meals, Entrees, and Side Dishes	140 g serving	9.7g	35%
40	🫘 Lentils Legumes and Legume Products	1/2 cup	9.6g	34%
41	🫘 Cowpeas Common (blackeyes Legumes and Legume Products	1/2 cup	9.5g	34%
42	🫘 Navy Beans Legumes and Legume Products	1/2 cup	9.4g	34%
43	🫘 Navy Beans Legumes and Legume Products	1/2 cup	9.4g	34%
44	🫘 Small White Beans Legumes and Legume Products	1/2 cup	9.4g	33%
45	🫘 Yellow Beans Legumes and Legume Products	1/2 cup	9.4g	33%
46	🫘 Small White Beans Legumes and Legume Products	1/2 cup	9.4g	33%
47	🫘 Yellow Beans Legumes and Legume Products	1/2 cup	9.4g	33%
48	🥬 Grape Leaves Vegetables and Vegetable Products	85 g serving	9.3g	33%
49	🍎 Raspberries Fruits and Fruit Juices	140 g serving	9.1g	33%
50	🍎 Kumquats Fruits and Fruit Juices	140 g serving	9.1g	33%

Top 50 Foods Highest in Dietary Fiber — Per Serving

Browse Other Rankings (Per Serving)