High-fiber foods, ranked per 100 calories

Fiber slows digestion and keeps you full. These foods pack the most fiber into 100 calories.

Top 5: Sauerkraut (15.3 g fiber), Raspberries (12.5 g fiber), Romaine lettuce (12.4 g fiber), Blackberries (12.3 g fiber), Eggplant (12.0 g fiber).

Sauerkraut100 kcal = 3¾ cups 15.3g fiber Raspberries100 kcal = 192 g 12.5g fiber Romaine lettuce100 kcal = 13 cups (shredded) 12.4g fiber Blackberries100 kcal = 233 g 12.3g fiber Eggplant100 kcal = 5 cups (cubed) 12.0g fiber Kale (raw)100 kcal = 14 cups (chopped) 11.7g fiber Celery100 kcal = 18 medium stalks 11.4g fiber Artichoke (cooked)100 kcal = 1½ medium artichokes 10.8g fiber Passion fruit100 kcal = 5¾ passion fruits 10.7g fiber Asparagus100 kcal = 31 spears 10.5g fiber Cabbage100 kcal = 4½ cups (chopped) 10.0g fiber Radishes100 kcal = 139 radishes 10.0g fiber Lemon100 kcal = 6 lemons 9.7g fiber Okra100 kcal = 3 cups 9.7g fiber Spinach (raw)100 kcal = 14 cups 9.6g fiber Lime100 kcal = 5 limes 9.3g fiber Brussels sprouts100 kcal = 12 sprouts 8.8g fiber Green beans100 kcal = 3¼ cups 8.7g fiber Iceberg lettuce100 kcal = 10 cups (shredded) 8.6g fiber Green bell pepper100 kcal = 4¼ medium peppers 8.5g fiber Pumpkin (canned)100 kcal = 1¼ cups 8.5g fiber Baby carrots100 kcal = 29 baby carrots 8.3g fiber Dill pickles100 kcal = 24 pickle spears 8.3g fiber Red bell pepper100 kcal = 3¼ medium peppers 8.1g fiber Cauliflower100 kcal = 3¾ cups (chopped) 8.0g fiber Butternut squash (baked)100 kcal = 1¼ cups (cubed) 8.0g fiber Guava100 kcal = 2⅔ guavas 7.9g fiber Cranberries (fresh)100 kcal = 2¼ cups 7.8g fiber Bok choy100 kcal = 11 cups (shredded) 7.7g fiber Broccoli100 kcal = 3¼ cups (chopped) 7.6g fiber Chia seeds100 kcal = ¾ oz 7.1g fiber Lentils (cooked)100 kcal = ½ cup 6.8g fiber Cherry tomatoes100 kcal = 33 cherry tomatoes 6.7g fiber Salsa100 kcal = 19 tablespoons 6.6g fiber Black beans (cooked)100 kcal = ½ cup 6.6g fiber Pinto beans (cooked)100 kcal = ⅓ cup 6.3g fiber Strawberries100 kcal = 26 medium strawberries 6.2g fiber Snap peas100 kcal = 3¾ cups 6.2g fiber Zucchini100 kcal = 3 medium zucchini 5.9g fiber Green peas (cooked)100 kcal = 1⅔ half cups 5.8g fiber Kidney beans (cooked)100 kcal = ½ cup 5.8g fiber Coconut water100 kcal = 2¼ cups 5.8g fiber Bran flakes100 kcal = 1 ¾ cup 5.6g fiber Pear100 kcal = 1 medium pear 5.4g fiber Spaghetti squash (cooked)100 kcal = 2⅓ cups 5.2g fiber Persimmon100 kcal = ¾ persimmon 5.1g fiber Flaxseed (ground)100 kcal = 2⅔ tablespoons 5.1g fiber Kiwi100 kcal = 2⅓ kiwis 4.9g fiber Pomegranate100 kcal = ½ pomegranate 4.8g fiber Apple100 kcal = 1 medium apple 4.6g fiber

Values per 100 calories, calculated from USDA FoodData Central.

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