All nutrients

Fiber

Plant carbohydrates that pass through the gut without being digested. Fiber adds bulk, helps keep bowel movements regular, and slows the absorption of sugars. Whole grains, legumes, fruits and vegetables are the main sources.

Adult daily reference intake: 25 g

Sources: MedlinePlus (US National Library of Medicine)

Best food sources of fiber

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous175 foods measured

  1. 1Maize/corn bran79 g316%
  2. 2Curry, powder53.2 g213%
  3. 3Cinnamon, powder53.1 g212%
  4. 4Atlantic wakame (Alaria esculenta), dried or dehydrated49.5 g198%
  5. 5Savory, dried45.7 g183%
  6. 6Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated44.6 g178%
  7. 7Rosemary, dried42.6 g170%
  8. 8Oregano, dried42.5 g170%

beverages92 foods measured

  1. 1Tea leaf55.8 g223%
  2. 2Cocoa powder, without sugar, powder, instant29.5 g118%
  3. 3Chicory, powder, instant29.2 g117%
  4. 4Coffee, ground19.8 g79%
  5. 5Coffee, powder, instant19.1 g76%
  6. 6Mix of chicory and coffee, powder, instant12 g48%
  7. 7Cocoa or chocolate powder, for beverages, with sugar10.5 g42%
  8. 8Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements6.48 g26%

fruits, vegetables, legumes and nuts565 foods measured

  1. 1Seeds, chia, dried34.4 g138%
  2. 2Flaxseed27.3 g109%
  3. 3Flaxseed, brown26.9 g108%
  4. 4Broad bean, dried25 g100%
  5. 5Carrot, dehydrated23.6 g94%
  6. 6Flageolet bean, green, dried23.4 g94%
  7. 7lupin grain, raw18.9 g76%
  8. 8Sesame seed, grilled, husked16.9 g68%

sugar and confectionery219 foods measured

  1. 1Breakfast cereals, very rich in fibre, fortified with vitamins and chemical elements27 g108%
  2. 2Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements18.3 g73%
  3. 3Dark chocolate bar, more than 70% cocoa12.8 g51%
  4. 4Dark chocolate bar, less than 70% cocoa12 g48%
  5. 5Breakfast cereals, rich in fibre, with chocolate, fortified with vitamins and chemical elements11.5 g46%
  6. 6Muesli, flakes (Bircher-style)11.4 g46%
  7. 7Muesli, flakes (Bircher-style), with fruits or dried fruits (not fortified with vitamins and chemical elements)11 g44%
  8. 8Oat flakes, pre-cooked, raw10.6 g42%

Other44 foods measured

  1. 1Rye flour, type 17023.8 g95%
  2. 2Chick pea flour10.8 g43%
  3. 3Oatmeal flakes10.2 g41%
  4. 4Wheat flour, type 15010.2 g41%
  5. 5Soya flour10 g40%
  6. 6Millet flour9.7 g39%
  7. 7Rye flour, type 1309.5 g38%
  8. 8Spelt flour9.3 g37%

cereal products142 foods measured

  1. 1Frik (crushed immature durum wheat), raw19.3 g77%
  2. 2Barley, whole, raw17.3 g69%
  3. 3Rye, whole, raw15 g60%
  4. 4Pop-corn or air-popped maize, unsalted12.8 g51%
  5. 5Khorasan wheat11.1 g44%
  6. 6Durum wheat, whole, raw11 g44%
  7. 7Mix of cereals and legumes, raw11 g44%
  8. 8Spelt, raw10.7 g43%

meat, egg and fish114 foods measured

  1. 1Soy protein, textured, rehydrated5.61 g22%
  2. 2Soy and wheat burger or bite (not vegan)5.24 g21%
  3. 3Soy and wheat burger or bite (vegan)4.86 g19%
  4. 4Plant-based sausage with wheat or seitan4.6 g18%
  5. 5Rillettes, crab, prepacked3.5 g14%
  6. 6Turkey, breaded escalope3.4 g14%
  7. 7Plant-based ham, prepacked3.2 g13%
  8. 8Caribbean-style fish fritters, fish acras3 g12%

milk and milk products84 foods measured

  1. 1Mousse, chocolate, plant-based, prepacked5.1 g20%
  2. 2Mousse, chocolate, prepacked3.8 g15%
  3. 3Custard dessert, chocolate, canned3.6 g14%
  4. 4Chocolate cake w melting centre, prepacked (refrigerated)3.24 g13%
  5. 5Plant-based cheese, with cashew, prepacked2.6 g10%
  6. 6Profiteroles (chou pastry), with custard and chocolate sauce, prepacked2.31 g9%
  7. 7Plant-based cheese, without soybean, prepacked2.3 g9%
  8. 8Milk jelly, flavoured, reduced fat and sugar, refrigerated2.22 g9%

ice cream and sorbet21 foods measured

  1. 1Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)2.76 g11%
  2. 2Iced nougat2.76 g11%
  3. 3Ice cream, cone, mini2.33 g9%
  4. 4Frozen dessert, ice cream with meringue, vacherin ice cream or mystery ice cream type2.18 g9%
  5. 5Ice cream, in individual cup1.91 g8%
  6. 6Goblet of ice cream, coffee or chocolate ice cream topped with whipped cream1.82 g7%
  7. 7Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce1.6 g6%
  8. 8Peach melba (with vanilla ice cream and raspberry sauce)1.54 g6%

fats and oils2 foods measured

  1. 1Butter spread, low-fat (average)0.51 g2%
  2. 2Butter, unknown fat content , unsalted (average)0.017 g<1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.