Highest Fiber Foods — Ranked by Processing Level
The top 20 highest fiber foods from 1.98M products, ranked with processing scores. Discover high-fiber options that are minimally processed.
Fiber Data Overview
All nutrient values are per 100g or 100ml. Source: USDA FoodData Central.
Dietary fiber is essential for digestive health, blood sugar regulation, and heart health — yet most Americans consume only about 15g per day, well below the recommended 25-38g. The good news: the highest fiber foods tend to be among the least processed.
We analyzed 1.84 million food products with fiber data from the USDA FoodData Central database. The results show a strong inverse correlation between fiber content and processing level — the more processed a food, the less fiber it typically retains.
Top 20 Highest Fiber Foods
Products ranked by fiber content per 100g, with processing scores.
The Processing vs. Fiber Balance
Fiber and processing level have an inverse relationship that the data makes clear. The highest fiber foods — legumes, bran, whole grains, seeds, and dried fruits — are naturally minimally processed. Industrial processing often strips fiber: white bread has 2.7g fiber per 100g vs. whole wheat at 6.8g, and fruit juice loses virtually all fiber present in whole fruit.
The few ultra-processed foods that appear high in fiber are typically "fiber-added" products — bars, cereals, and snacks fortified with isolated fibers like inulin, chicory root fiber, or polydextrose. While these technically increase fiber content, research suggests isolated fibers may not provide the same health benefits as intact fiber from whole foods.
The "Best Low-Processing Picks" below feature foods where fiber occurs naturally, not through industrial fortification.
Top 5 Fiber Products — Detailed View
Best Low-Processing Fiber Options
These products combine high fiber content with minimal processing (Level 1-2 only). Proof that you don't need ultra-processed products to get excellent fiber.
Fiber by Food Category
Average fiber content and processing scores across food categories.
| Category | Avg Fiber | Avg Processing | Products |
|---|---|---|---|
| Vegetables - Prepared/Processed (Shelf Stable) | 84.8g | 3.8 | 58 |
| Vegetables - Prepared/Processed (Frozen) | 62.5g | 2.2 | 17 |
| Digestive & Fiber Supplements | 41.6g | 3.6 | 61 |
| Fruits, Vegetables & Produce | 22.0g | 1.9 | 31 |
| Green Supplements | 21.0g | 1.4 | 95 |
| Vegetable and Lentil Mixes | 18.7g | 3.5 | 7,247 |
| Vegetables Unprepared/Unprocessed (Shelf Stable) | 17.9g | 1.8 | 23 |
| Other Grains & Seeds | 15.6g | 1.7 | 4,762 |
| Baking Additives & Extracts | 14.5g | 2.4 | 2,602 |
| Herbal Supplements | 13.2g | 2.5 | 40 |
| Vegetables - Unprepared/Unprocessed (Shelf Stable) | 13.1g | 2.0 | 11 |
| Coffee | 12.4g | 6.2 | 866 |
| Herbs & Spices | 12.1g | 2.9 | 3,142 |
| Fruit/Nuts/Seeds Combination | 10.7g | 6.2 | 105 |
| Drinks Flavoured - Ready to Drink | 9.8g | 9.7 | 89 |
Daily Fiber Recommendations
The Adequate Intake (AI) for fiber is 38g/day for men and 25g/day for women under 50 (30g and 21g for those over 50). The average American consumes only about 15g — less than half the recommended amount. This "fiber gap" is one of the most significant nutritional shortfalls in Western diets.
Practical Tips
- 1Legumes (lentils, chickpeas, black beans) deliver 7-8g fiber per 100g cooked at Level 1 processing — the best fiber-per-processing ratio
- 2Choose whole grain breads with visible grains and seeds over soft, fluffy "whole wheat" bread
- 3Add chia seeds (34g fiber per 100g) or flaxseed (27g per 100g) to smoothies, yogurt, or oatmeal for a fiber boost
- 4Read labels on "high fiber" packaged foods — many achieve fiber claims through added isolated fibers rather than whole food sources
How We Score Products
Every product is evaluated using two independent scores. The Processing Score (lower is better) measures the degree of industrial processing based on ingredient analysis, including the presence of artificial additives, preservatives, and highly modified ingredients. The Nutrition Score (higher is better) rates overall nutritional quality, rewarding protein and fiber while penalizing excess sodium, added sugars, and saturated fat.
Products are assigned to one of four processing levels: Minimal (score ≤ 2.5), Processed (2.6 – 5.0), Highly Processed (5.1 – 8.0), and Ultra-Processed (above 8.0). Brand averages are calculated across all products in the category to produce the rankings shown here.
Based on analysis of 1.98 million products in the USDA FoodData Central database. For a deeper look at the methodology, see our Processing Score guide and Two-Score System explanation.
Frequently Asked Questions
What foods have the most fiber per 100g?
Bran products, chia seeds, flaxseed, dried legumes, and whole grains consistently rank highest. Raw wheat bran can exceed 40g fiber per 100g. Among everyday foods, legumes and whole grains are the most practical high-fiber sources.
Does processing remove fiber from food?
Yes. Refining grains removes the bran (fiber-rich outer layer), reducing fiber by 50-80%. Juicing removes virtually all fiber from fruit. Even canning reduces some soluble fiber. Minimally processed whole foods consistently retain more natural fiber.
Are fiber-added processed foods as healthy as whole food fiber?
Emerging research suggests isolated fibers (inulin, chicory root fiber, polydextrose) added to processed foods may not provide the same benefits as intact fiber from whole foods. Whole food fiber comes packaged with vitamins, minerals, and phytonutrients that isolated fibers lack.
How can I increase fiber intake without ultra-processed foods?
Focus on legumes, whole grains, nuts, seeds, and vegetables. A cup of lentils (15g), a serving of oatmeal (4g), two tablespoons of chia seeds (10g), and normal vegetable intake can easily meet the 25-38g daily recommendation.
Related Food Guides
Learn more about how individual foods are classified.
More Nutrition Guides
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.