basalfit
Recipe

Foods high in Dietary fiber

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much dietary fiber they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 28 g.

Foods high in Dietary fiber
FoodTypical portionIn that portionPer 100 kcal
Corn bran, crude1 cup (76 g)60 g (214% DV)35.3 g
Fungi, Cloud ears, dried1 cup (28 g)19.6 g (70% DV)24.7 g
Lemon peel, raw1 tbsp (6 g)0.64 g (2% DV)22.6 g
Wheat bran, crude1 cup (58 g)24.8 g (89% DV)19.8 g
Escarole, cooked, boiled, drained, no salt added1 cup (150 g)4.2 g (15% DV)18.7 g
Endive, raw½ cup, chopped (25 g)0.78 g (3% DV)18.2 g
Chicory, witloof, raw1 head (53 g)1.64 g (6% DV)18.2 g
Carob flour1 cup (103 g)41 g (146% DV)17.9 g
Baobab powder100 g44.5 g (159% DV)17.8 g
Turnip greens, cooked, boiled, drained, with salt1 cup, chopped (144 g)5.04 g (18% DV)17.5 g
Raspberries, raw1 cup (123 g)8 g (29% DV)12.5 g
Blackberries, raw1 cup (144 g)7.63 g (27% DV)12.3 g
Orange peel, raw1 tbsp (6 g)0.64 g (2% DV)10.9 g
Sorghum bran, white, unenriched, dry, raw100 g35 g (125% DV)9.59 g
Nuts, ginkgo nuts, canned1 cup, (78 kernels) (155 g)14.4 g (51% DV)8.38 g
Flour, coconut100 g34.2 g (122% DV)8.08 g
Beans, cranberry (roman), mature seeds, canned1 cup (260 g)16.4 g (59% DV)7.59 g
Beans, black turtle, mature seeds, canned1 cup (240 g)16.6 g (59% DV)7.58 g
Beans, black, mature seeds, canned, low sodium1 cup (240 g)16.6 g (59% DV)7.58 g
Beans, kidney, royal red, mature seeds, raw1 cup (184 g)45.8 g (164% DV)7.57 g
Rye flour, dark1 cup (128 g)30.5 g (109% DV)7.32 g
Seeds, chia seeds, dried100 g34.4 g (123% DV)7.08 g
Rice bran, crude1 cup (118 g)24.8 g (89% DV)6.65 g
Nuts, coconut water (liquid from coconuts)1 coconut, yields (206 g)2.27 g (8% DV)5.79 g
Fat free ice cream, no sugar added, flavors other than chocolate½ cup (68 g)5.03 g (18% DV)5.56 g
Seeds, flaxseed1 cup, whole (168 g)45.9 g (164% DV)5.11 g
Milk dessert bar, frozen, made from lowfat milk1 bar (68 g)4.49 g (16% DV)4.49 g
Ice cream sandwich, vanilla, light, no sugar added1 serving (70 g)4.97 g (18% DV)3.55 g
Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce100 g9.3 g (33% DV)3.51 g
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing1 tbsp (16 g)0.32 g (1% DV)3.13 g
Nutritional supplement for people with diabetes, liquid1 can (227 g)4.99 g (18% DV)2.5 g
Salad dressing, thousand island dressing, fat-free1 cup (256 g)8.45 g (30% DV)2.5 g
Salad Dressing, mayonnaise-like, fat-free1 cup (256 g)4.86 g (17% DV)2.26 g
Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing1 tbsp (16 g)0.3 g (1% DV)2.26 g
Salad dressing, french dressing, fat-free1 cup (256 g)5.63 g (20% DV)1.67 g
Fish, fish sticks, frozen, prepared1 piece, (4" x 2" x 1/2") (57 g)0.85 g (3% DV)0.54 g
Crustaceans, crab, alaska king, imitation, made from surimi100 g0.5 g (2% DV)0.53 g
Chicken breast tenders, breaded, uncooked4 pieces (62 g)0.68 g (2% DV)0.42 g
Chicken patty, frozen, uncooked1 patty (60 g)0.72 g (3% DV)0.41 g
Chicken, wing, frozen, glazed, barbecue flavored, heated (microwave)1 serving (74 g)0.67 g (2% DV)0.36 g
Fish, catfish, channel, cooked, breaded and fried1 fillet (87 g)0.61 g (2% DV)0.31 g
Chicken, wing, frozen, glazed, barbecue flavored1 serving (86 g)0.52 g (2% DV)0.28 g
Chicken, wing, frozen, glazed, barbecue flavored, heated (conventional oven)1 serving (96 g)0.48 g (2% DV)0.21 g
Fish, croaker, Atlantic, cooked, breaded and fried1 fillet (87 g)0.35 g (1% DV)0.18 g
Crustaceans, shrimp, mixed species, cooked, breaded and fried4 large (30 g)0.12 g (0% DV)0.17 g
Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded1 unit, cooked (yield from 1 lb raw meat) (295 g)0.89 g (3% DV)0.13 g
Veal, leg (top round), separable lean only, cooked, pan-fried, breaded1 unit, cooked (yield from 1 lb raw meat) (295 g)0.59 g (2% DV)0.09 g

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.