Best High-Fibre Foods Ranked by Fibre Per 100g
Most adults eat far less fibre than the recommended 30g per day. These are the highest-fibre foods across all categories, ranked by fibre content per 100g. Legumes, vegetables, fruits, and wholegrains all feature — with surprisingly large differences between similar foods.
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30 foodsChia Seeds
nuts seeds
34g
per 100g
Flaxseeds
nuts seeds
27g
per 100g
Almonds
nuts seeds
12.5g
per 100g
Almonds
nuts seeds
12.5g
per 100g
Oats
grains
11g
per 100g
Oats
grains
10.6g
per 100g
Black Beans
legumes
8.7g
per 100g
Peanuts
nuts seeds
8.5g
per 100g
Lentils
legumes
8g
per 100g
Chickpeas
legumes
7.6g
per 100g
Chickpeas
legumes
7.6g
per 100g
Avocado
fats oils
7g
per 100g
Quinoa
grains
7g
per 100g
Avocado
fats oils
7g
per 100g
Walnuts
nuts seeds
6.7g
per 100g
Whole Wheat Bread
grains
6g
per 100g
Peanut Butter
nuts seeds
6g
per 100g
Edamame
legumes
5.2g
per 100g
Peas
vegetables
5.1g
per 100g
Hemp Seeds
nuts seeds
4g
per 100g
Kale
vegetables
3.6g
per 100g
Brown Rice
grains
3.5g
per 100g
Brown Bread
grains
3.5g
per 100g
Brown Rice
grains
3.5g
per 100g
Cashews
nuts seeds
3.3g
per 100g
Sweet Potato
vegetables
3g
per 100g
Pasta
grains
3g
per 100g
Kiwi
fruits
3g
per 100g
Sweet Potato
vegetables
3g
per 100g
Carrots
vegetables
2.8g
per 100g