Melio

Foods high in Fiber, total dietary

Top food sources of Fiber, total dietary ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: g

  1. 1

    Corn bran, crude

    79 g/ 100 g60.04 g (76 g serving)282% DV
  2. 2

    Gums, seed gums (includes locust bean

    77.3 g/ 100 g21.92 g (28 g serving)276% DV
  3. 3

    Fungi, Cloud ears, dried

    70.1 g/ 100 g19.63 g (28 g serving)250% DV
  4. 4

    Spices, curry powder

    53.2 g/ 100 g1.06 g (2 g serving)190% DV
  5. 5

    Spices, cinnamon, ground

    53.1 g/ 100 g1.38 g (3 g serving)190% DV
  6. 6

    Spices, savory, ground

    45.7 g/ 100 g0.64 g (1 g serving)163% DV
  7. 7

    Baobab powder

    44.5 g/ 100 g159% DV
  8. 8

    Pinon Nuts, roasted (Navajo)

    43.4 g/ 100 g155% DV
  9. 9

    Wheat bran, crude

    42.8 g/ 100 g24.82 g (58 g serving)153% DV
  10. 10

    Wheat bran

    42.8 g/ 100 g25.68 g (60 g serving)153% DV
  11. 11

    Spices, rosemary, dried

    42.6 g/ 100 g0.51 g (1 g serving)152% DV
  12. 12

    Spices, oregano, dried

    42.5 g/ 100 g0.43 g (1 g serving)152% DV
  13. 13

    Spices, coriander seed

    41.9 g/ 100 g0.75 g (2 g serving)150% DV
  14. 14

    Cereals ready-to-eat, SUN COUNTRY

    41.3 g/ 100 g6.61 g (16 g serving)148% DV
  15. 15

    Spices, marjoram, dried

    40.3 g/ 100 g0.24 g (1 g serving)144% DV
  16. 16

    Spices, sage, ground

    40.3 g/ 100 g0.28 g (1 g serving)144% DV
  17. 17

    Spices, fennel seed

    39.8 g/ 100 g0.8 g (2 g serving)142% DV
  18. 18

    Carob flour

    39.8 g/ 100 g40.99 g (103 g serving)142% DV
  19. 19

    Spices, caraway seed

    38 g/ 100 g0.8 g (2 g serving)136% DV
  20. 20

    Spices, basil, dried

    37.7 g/ 100 g0.26 g (1 g serving)135% DV
  21. 21

    Cocoa, dry powder

    37 g/ 100 g31.82 g (86 g serving)132% DV
  22. 22

    Spices, thyme, dried

    37 g/ 100 g0.37 g (1 g serving)132% DV
  23. 23

    Cocoa powder, not reconstituted

    37 g/ 100 g1.85 g (5 g serving)132% DV
  24. 24

    Seaweed, Canadian Cultivated EMI-TSUNOMATA

    36.7 g/ 100 g1.84 g (5 g serving)131% DV
  25. 25

    Spices, paprika

    34.9 g/ 100 g0.8 g (2 g serving)125% DV
  26. 26

    Spices, chili powder

    34.8 g/ 100 g0.94 g (3 g serving)124% DV
  27. 27

    Seeds, chia seeds, dried

    34.4 g/ 100 g9.75 g (28 g serving)123% DV
  28. 28

    Chia seeds

    34.4 g/ 100 g57.79 g (168 g serving)123% DV
  29. 29

    Cocoa, dry powder

    33.9 g/ 100 g2.03 g (6 g serving)121% DV
  30. 30

    Spices, cloves, ground

    33.9 g/ 100 g0.71 g (2 g serving)121% DV
  31. 31

    Parsley, freeze-dried

    32.7 g/ 100 g0.13 g (0 g serving)117% DV
  32. 32

    Cocoa, dry powder

    29.8 g/ 100 g25.63 g (86 g serving)106% DV
  33. 33

    Spearmint, dried

    29.8 g/ 100 g0.15 g (1 g serving)106% DV
  34. 34

    Peppers, hot chile

    28.7 g/ 100 g10.62 g (37 g serving)102% DV
  35. 35

    Spices, cardamom

    28 g/ 100 g0.56 g (2 g serving)100% DV
  36. 36

    Seeds, flaxseed

    27.3 g/ 100 g2.81 g (10 g serving)98% DV
  37. 37

    Spices, pepper

    27.2 g/ 100 g0.49 g (2 g serving)97% DV
  38. 38

    Leavening agents, yeast

    26.9 g/ 100 g1.08 g (4 g serving)96% DV
  39. 39

    Yeast

    26.9 g/ 100 g3.23 g (12 g serving)96% DV
  40. 40

    Peppers, pasilla, dried

    26.8 g/ 100 g1.88 g (7 g serving)96% DV
  41. 41

    Spices, parsley, dried

    26.7 g/ 100 g0.13 g (1 g serving)95% DV
  42. 42

    Spices, bay leaf

    26.3 g/ 100 g0.16 g (1 g serving)94% DV
  43. 43

    Chives, freeze-dried

    26.2 g/ 100 g0.05 g (0 g serving)94% DV
  44. 44

    Spices, pepper

    26.2 g/ 100 g0.63 g (2 g serving)94% DV
  45. 45

    Winged beans, mature seeds, raw

    25.9 g/ 100 g47.14 g (182 g serving)93% DV
  46. 46

    Hyacinth beans, mature seeds, raw

    25.6 g/ 100 g53.76 g (210 g serving)91% DV
  47. 47

    Spices, pepper

    25.3 g/ 100 g0.58 g (2 g serving)90% DV
  48. 48

    Beans, french, raw

    25.2 g/ 100 g46.37 g (184 g serving)90% DV
  49. 49

    Beans, yellow, raw

    25.1 g/ 100 g49.2 g (196 g serving)90% DV
  50. 50

    Broadbeans (fava beans), mature seeds, raw

    25 g/ 100 g37.5 g (150 g serving)89% DV

Why Fiber, total dietary matters

Fiber, total dietary is an essential macronutrient. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)28 g per day

Best for these diets

The highest-ranking Fiber, total dietary foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

Build a plan that hits your Fiber, total dietary target

Melio generates personalized meal plans tuned to your macro, vitamin, and mineral goals — Fiber, total dietary included.

Create my meal plan