Foods highest in Fiber
Fiber feeds your gut bacteria, steadies blood sugar, and supports healthy digestion and cholesterol.
Below are the whole foods with the most fiber per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What fiber does
Fiber feeds your gut bacteria, steadies blood sugar, and supports healthy digestion and cholesterol.
Most people eat far less than the ~28 g daily target — closing that gap is one of the highest-impact changes you can make.
How much you need
The Daily Value used on food labels is 28 g a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in fiber (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Seeds, flaxseed | 27 g | 98% |
| Winged beans, mature seeds, raw | 26 g | 93% |
| Hyacinth beans, mature seeds, raw | 26 g | 91% |
| Beans, french, mature seeds, raw | 25 g | 90% |
| Beans, yellow, mature seeds, raw | 25 g | 90% |
| Broadbeans (fava beans), mature seeds, raw | 25 g | 89% |
| Beans, kidney, california red, mature seeds, raw | 25 g | 89% |
| Beans, small white, mature seeds, raw | 25 g | 89% |
| Beans, cranberry (roman), mature seeds, raw | 25 g | 88% |
| Flaxseed, ground | 23 g | 83% |
| Crackers, rye, wafers, plain | 23 g | 82% |
| Peas, green, split, mature seeds, raw | 22 g | 79% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track fiber free
Healthy Squirrel is a free food tracker that fills in Fiber — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your fiber for the day.
Every other nutrient
Ready to see your full nutrient profile?
Open Healthy Squirrel — it's free