40 foods, ranked

High-Fiber Foods

Foods highest in fiber per serving, for fullness, digestion, and steadier energy through the day.

#	Food	Fiber per serving	Calories	Per
1	Navy Beans	19 g	255	1 cup cooked (182g)
2	Lentils	16 g	230	1 cup cooked (198g)
3	Black Beans	15 g	227	1 cup cooked (172g)
4	Pinto Beans	15 g	245	1 cup cooked (171g)
5	Mung Beans	15 g	212	1 cup cooked (202g)
6	Chipotle Chicken Burrito Bowl	14 g	700	Standard build (~600g)
7	Chipotle Steak Burrito	14 g	920	Standard build (~600g)
8	Quest Bar	14 g	190	1 bar (~60g)
9	Kidney Beans	13 g	225	1 cup cooked (177g)
10	Lima Beans	13 g	216	1 cup cooked (170g)
11	Movie Theater Popcorn	13 g	1200	Large (~270g)
12	Burrito Bowl	13 g	650	1 bowl (~600g)
13	Chickpeas	12.5 g	269	1 cup cooked (164g)
14	Dal	12 g	198	1 cup (~200g)
15	Lentil Dal	12 g	230	1 cup (200g)
16	White Beans	11 g	249	1 cup cooked (179g)
17	Chana Masala	11 g	270	1 cup (~240g)
18	Açaí Bowl	11 g	400	1 bowl (~400g)
19	Coconut Flour	10 g	120	1/4 cup (~28g)
20	Elderberry	10 g	106	1 cup (~145g)
21	Chia Pudding	10 g	200	1 cup (150g)
22	Green Peas	9 g	134	1 cup cooked (160g)
23	Falafel Wrap	9 g	520	1 wrap (~250g)
24	Fava Beans	9 g	187	1 cup cooked (170g)
25	Acorn Squash	9 g	115	1 cup cooked (~205g)
26	Taco Salad	9 g	660	1 entree (~350g)
27	Smoothie Bowl	9 g	380	1 bowl (~400g)
28	Fiber One Bar	9 g	140	1 bar (~40g)
29	Edamame	8 g	188	1 cup shelled (155g)
30	Raspberries	8 g	64	1 cup (123g)
31	Burrito	8 g	525	1 chicken burrito (~283g)
32	Nachos	8 g	800	1 plate (~250g)
33	Chia Seeds	8 g	115	2 tbsp (24g)
34	Bulgur Wheat	8 g	151	1 cup cooked (182g)
35	Collard Greens	8 g	63	1 cup cooked (190g)
36	Bibimbap	8 g	600	1 bowl (~600g)
37	Avocado Toast	8 g	250	1 slice with 1/2 avocado
38	Lentil Soup	8 g	180	1 cup (~250g)
39	Beef Burrito	8 g	580	1 burrito (330g)
40	Blackberries	7.6 g	62	1 cup (144g)

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