Best picks
Fifteen high-fiber whole foods ranked by fiber per calorie, from raspberries and artichokes to beans and lentils, with USDA grams per portion and a sample day.
Fact-checked against FDA labels and official sources; not yet reviewed by a licensed clinician. This page is education, not medical advice. Talk to your doctor before starting, stopping or changing any treatment.
Key takeaways
- Adults are advised to eat about 14 grams of fiber per 1,000 calories, about 25 grams a day for women and 38 for men; the US average is about 17 grams.[2]
- A cup of raspberries or blackberries gives about 8 grams of fiber for roughly 60 calories, the most fiber per calorie of any food on this list.[1]
- Half a cup of navy beans, split peas, lentils or black beans gives 7.5 to 9.6 grams of fiber and 7.5 to 9 grams of protein.[1]
- In the POUNDS Lost trial, fiber intake was the strongest predictor of weight loss on calorie-reduced diets, independent of calories and macronutrients.[6]
- Add fiber gradually over a few weeks and drink plenty of fluids to limit gas and bloating.[9]
In short: The high-fiber foods that give you the most fiber for the fewest calories are raspberries and blackberries (about 8 grams of fiber in a cup for roughly 60 calories, a sweet snack or topping), artichokes (6.8 grams in one medium artichoke, a vegetable side) and beans, lentils and split peas (7.5 to 9.6 grams in half a cup, plus 7 to 9 grams of protein, for main meals). Most American adults eat about 17 grams of fiber a day, well short of the 25 to 38 grams that is recommended, and a few of these foods a day closes most of that gap.
This list ranks 15 everyday whole foods by how much fiber they give per calorie, using USDA nutrition data for a normal portion. It sits next to two related pages. Our most filling foods list ranks foods by fullness research, and our look at fibermaxxing checks whether the trend of piling on fiber is worth it. Here you get the foods themselves, with the grams, so you can build meals around them. If you are thinking about a powder or capsule instead, our fiber supplements guide and psyllium vs glucomannan vs inulin comparison cover the evidence. This is general nutrition information; a registered dietitian can tailor it to you.
How much fiber you need, and how much most of us get
Dietary fiber is the part of plant foods your body can’t digest. The Adequate Intake set by the National Academies is 14 grams of fiber for every 1,000 calories you eat, which works out to about 25 grams a day for adult women and 38 grams for adult men. The Academy of Nutrition and Dietetics reports that the average American eats about 17 grams a day and only about 5% of people reach the recommended amount. On food labels, the FDA uses 28 grams as the Daily Value for fiber, and it calls a food high in a nutrient when one serving gives 20% of the Daily Value or more, which for fiber is 5.6 grams.
Fiber by the numbers
- 25 g / 38 ga day for adult women and men (14 g per 1,000 calories), the Adequate IntakeAcademy of Nutrition and Dietetics position paper, 2015
- 17 gaverage daily fiber intake in the United States; only about 5% of people meet the Adequate IntakeAcademy of Nutrition and Dietetics position paper, 2015
- 28 gthe Daily Value for fiber on Nutrition Facts labels; 20% DV (5.6 g) or more per serving counts as highFDA, Daily Value on the Nutrition and Supplement Facts labels
Checked on October 7, 2026
The 2025-2030 Dietary Guidelines for Americans don’t set a new gram target, but they ask people to prioritize fiber-rich whole grains, to eat vegetables and fruits throughout the day (3 servings of vegetables and 2 of fruit at 2,000 calories) and they note that high-fiber foods support a diverse gut microbiome. Every food on this list fits those groups: fruit, vegetables, whole grains, and beans, peas and lentils.
Why fiber helps with weight loss
Fiber adds bulk to food without adding many calories, and high-fiber foods such as berries, vegetables and beans are also full of water. That lowers a meal’s energy density (calories per gram), which is one of the most reliable ways to eat less without feeling hungrier. In a one-year trial of 97 women, those counseled to cut fat and eat more water-rich fruit and vegetables lost 7.9 kg, compared with 6.4 kg for those who only cut fat, and reported less hunger.
Two other studies point the same way. In the POUNDS Lost trial, 345 adults followed calorie-reduced diets for six months; fiber intake was the strongest single predictor of how much weight people lost, independent of calories and of whether their diet was high or low in fat, protein or carbohydrate, and it was linked with sticking to the diet. And in a 12-month trial of 240 adults with metabolic syndrome, a diet whose only goal was to eat more fiber led to weight loss close to that of the more complex American Heart Association diet:
| Item | Value |
|---|---|
| Eat more fiber (single goal) | 2.1 kg |
| American Heart Association diet (many goals) | 2.7 kg |
Average loss at 12 months; the difference of 0.6 kg was not statistically significant. The AHA diet may give up to 1.7 kg more.
Source: Ma Y et al., Annals of Internal Medicine 2015 (240 adults with metabolic syndrome) (checked on October 7, 2026)
Fiber matters beyond the scale. A 2019 series of reviews in The Lancet, covering 185 long-term studies and 58 clinical trials, found that people who ate the most fiber had 15% to 30% lower rates of heart disease, stroke, type 2 diabetes, colorectal cancer and early death than those who ate the least. Trials showed lower body weight, blood pressure and cholesterol with higher fiber intakes, and the biggest risk reductions were seen at 25 to 29 grams a day.
The 15 best high-fiber foods, ranked
How we ordered them: each food had to give at least 5 grams of fiber in a normal portion. Following our foods method (fullness and energy density first, then protein and fiber, then calories per serving), we ranked them by grams of fiber per 100 calories, because for weight loss the goal is a lot of fiber without a lot of calories. That puts berries and vegetables first and beans, peas and grains after them, even though beans have more fiber per portion. All numbers are for plain foods with no added salt, fat or sugar, from the USDA’s FoodData Central database. We did the math; we did not test anything in a lab.
Our 15 high-fiber foods, ranked by fiber per calorie
1. Raspberries
Best for Sweet snacks and breakfast toppings
- 8.0 g fiber in 1 cup (123 g)
- 64 kcal
- 12.5 g fiber per 100 kcal
Maker-stated specs
Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)
Drawback Fresh berries spoil within days; frozen ones keep for months
2. Blackberries
Best for Yogurt bowls, oatmeal and desserts
- 7.6 g fiber in 1 cup (144 g)
- 62 kcal
- 2.0 g protein
Maker-stated specs
Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)
Drawback Seeds bother some people; often pricier out of season
3. Artichoke
Best for A slow, satisfying vegetable side
- 6.8 g fiber in 1 medium cooked artichoke (120 g)
- 64 kcal
- 3.5 g protein
Maker-stated specs
Price Fresh, frozen or canned hearts (checked Oct 7, 2026)
Drawback Whole artichokes take a while to cook; canned hearts can be salty
4. Brussels sprouts
Best for Roasted or sauteed dinner sides
- 6.4 g fiber in 1 cup cooked from frozen (155 g)
- 65 kcal
- 5.6 g protein
Maker-stated specs
Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)
Drawback Can cause gas; roasting with a lot of oil adds calories fast
5. Broccoli
Best for The easiest everyday vegetable
- 5.1 g fiber in 1 cup chopped, cooked (156 g)
- 55 kcal
- the lowest energy density here (0.35 kcal per gram)
Maker-stated specs
Price Grocery staple (fresh or frozen) (checked Oct 7, 2026)
Drawback Just under the FDA's "high fiber" line (5.6 g) per cup
6. Navy beans
Best for Soups, chili and bean salads
- 9.6 g fiber in 1/2 cup cooked (91 g), the most per portion on this list
- 127 kcal
- 7.5 g protein
Maker-stated specs
Price Dried or canned in most stores (checked Oct 7, 2026)
Drawback Canned beans can be salty; rinse them or buy low-sodium
7. Split peas
Best for Thick, filling soups
- 8.1 g fiber in 1/2 cup cooked (98 g)
- 116 kcal
- 8.2 g protein
Maker-stated specs
Price Dried, in most stores (checked Oct 7, 2026)
Drawback Dried peas need a long simmer
8. Lentils
Best for Quick plant protein for soups and bowls
- 7.8 g fiber in 1/2 cup cooked (99 g)
- 115 kcal
- 8.9 g protein
Maker-stated specs
Price Dried or canned in most stores (checked Oct 7, 2026)
Drawback Can cause gas and bloating at first; increase slowly
9. Black beans
Best for Burrito bowls, tacos and salads
- 7.5 g fiber in 1/2 cup cooked (86 g)
- 114 kcal
- 7.6 g protein
Maker-stated specs
Price Dried or canned in most stores (checked Oct 7, 2026)
Drawback Canned versions vary a lot in sodium
10. Green peas
Best for A freezer staple for any dinner
- 7.2 g fiber in 1 cup cooked from frozen (160 g)
- 125 kcal
- 8.2 g protein
Maker-stated specs
Price Frozen, in most stores (checked Oct 7, 2026)
Drawback A starchy vegetable, so more calories per cup than leafy greens
11. Pear (with skin)
Best for Portable snacks
- 5.5 g fiber in 1 medium pear (178 g)
- 101 kcal
- 0.57 kcal per gram
Maker-stated specs
Price Grocery staple (checked Oct 7, 2026)
Drawback Most of the fiber is in the skin; peeled pears have less
12. Bulgur
Best for A fast whole grain for salads and pilafs
- 8.2 g fiber in 1 cup cooked (182 g)
- 151 kcal
- 5.6 g protein
Maker-stated specs
Price Dried, in most stores (checked Oct 7, 2026)
Drawback Contains wheat and gluten
13. Kidney beans
Best for Chili and rice-and-beans dishes
- 5.7 g fiber in 1/2 cup cooked (89 g)
- 112 kcal
- 7.7 g protein
Maker-stated specs
Price Dried or canned in most stores (checked Oct 7, 2026)
Drawback Raw or undercooked dried kidney beans can make you sick; canned are ready to eat
14. Chickpeas
Best for Salads, roasted snacks and hummus
- 6.2 g fiber in 1/2 cup cooked (82 g)
- 134 kcal
- 7.3 g protein
Maker-stated specs
Price Dried or canned in most stores (checked Oct 7, 2026)
Drawback The most calorie-dense bean here (1.64 kcal per gram)
15. Edamame
Best for A high-protein snack or side
- 8.1 g fiber in 1 cup cooked (155 g)
- 188 kcal
- 18.5 g protein, the most on the list
Maker-stated specs
Price Frozen, in most stores (checked Oct 7, 2026)
Drawback The most calories per portion here; contains soy
All 15 foods side by side
| # | Pick | Best for | Key specs (maker-stated) | Price range | Last checked |
|---|---|---|---|---|---|
| 1 | Raspberries | Sweet snacks and breakfast toppings | 8.0 g fiber in 1 cup (123 g); 64 kcal; 12.5 g fiber per 100 kcal | Grocery staple (fresh or frozen) | Oct 7, 2026 |
| 2 | Blackberries | Yogurt bowls, oatmeal and desserts | 7.6 g fiber in 1 cup (144 g); 62 kcal; 2.0 g protein | Grocery staple (fresh or frozen) | Oct 7, 2026 |
| 3 | Artichoke | A slow, satisfying vegetable side | 6.8 g fiber in 1 medium cooked artichoke (120 g); 64 kcal; 3.5 g protein | Fresh, frozen or canned hearts | Oct 7, 2026 |
| 4 | Brussels sprouts | Roasted or sauteed dinner sides | 6.4 g fiber in 1 cup cooked from frozen (155 g); 65 kcal; 5.6 g protein | Grocery staple (fresh or frozen) | Oct 7, 2026 |
| 5 | Broccoli | The easiest everyday vegetable | 5.1 g fiber in 1 cup chopped, cooked (156 g); 55 kcal; the lowest energy density here (0.35 kcal per gram) | Grocery staple (fresh or frozen) | Oct 7, 2026 |
| 6 | Navy beans | Soups, chili and bean salads | 9.6 g fiber in 1/2 cup cooked (91 g), the most per portion on this list; 127 kcal; 7.5 g protein | Dried or canned in most stores | Oct 7, 2026 |
| 7 | Split peas | Thick, filling soups | 8.1 g fiber in 1/2 cup cooked (98 g); 116 kcal; 8.2 g protein | Dried, in most stores | Oct 7, 2026 |
| 8 | Lentils | Quick plant protein for soups and bowls | 7.8 g fiber in 1/2 cup cooked (99 g); 115 kcal; 8.9 g protein | Dried or canned in most stores | Oct 7, 2026 |
| 9 | Black beans | Burrito bowls, tacos and salads | 7.5 g fiber in 1/2 cup cooked (86 g); 114 kcal; 7.6 g protein | Dried or canned in most stores | Oct 7, 2026 |
| 10 | Green peas | A freezer staple for any dinner | 7.2 g fiber in 1 cup cooked from frozen (160 g); 125 kcal; 8.2 g protein | Frozen, in most stores | Oct 7, 2026 |
| 11 | Pear (with skin) | Portable snacks | 5.5 g fiber in 1 medium pear (178 g); 101 kcal; 0.57 kcal per gram | Grocery staple | Oct 7, 2026 |
| 12 | Bulgur | A fast whole grain for salads and pilafs | 8.2 g fiber in 1 cup cooked (182 g); 151 kcal; 5.6 g protein | Dried, in most stores | Oct 7, 2026 |
| 13 | Kidney beans | Chili and rice-and-beans dishes | 5.7 g fiber in 1/2 cup cooked (89 g); 112 kcal; 7.7 g protein | Dried or canned in most stores | Oct 7, 2026 |
| 14 | Chickpeas | Salads, roasted snacks and hummus | 6.2 g fiber in 1/2 cup cooked (82 g); 134 kcal; 7.3 g protein | Dried or canned in most stores | Oct 7, 2026 |
| 15 | Edamame | A high-protein snack or side | 8.1 g fiber in 1 cup cooked (155 g); 188 kcal; 18.5 g protein, the most on the list | Frozen, in most stores | Oct 7, 2026 |
Berries and vegetables: the most fiber per calorie
The top five give 5 to 8 grams of fiber for 55 to 65 calories. Raspberries and blackberries are the standouts in the fruit aisle: a cup of either has nearly twice the fiber of a medium apple (4.4 grams in USDA data). Frozen berries are just as useful as fresh, cost less out of season and keep for months, so they are an easy way to add fiber to oatmeal, yogurt or a smoothie. Our high-protein smoothies use them that way.
Among vegetables, artichokes, Brussels sprouts and broccoli lead. Broccoli is the lowest-calorie food on the list per gram, so a big serving adds volume to any plate. If you don’t love one of these, other vegetables still count toward your total; they just give less fiber per cup. Roasting brings out sweetness, but measure the oil: one tablespoon of olive oil adds about 120 calories, more than a cup of Brussels sprouts.
Beans, peas and lentils: fiber plus protein
Beans and their relatives are the only foods on this list that are high in both fiber and protein. Half a cup of navy beans, split peas, lentils or black beans gives 7.5 to 9.6 grams of fiber and 7.5 to 9 grams of protein for about 115 to 130 calories. That pairing makes them useful when you are eating less, because both fiber and protein help with fullness. The Dietary Guidelines count beans, peas and lentils as both a protein food and a vegetable, and the Mediterranean diet and DASH diet both lean on them.
Canned beans are fine and save a lot of time. Rinsing and draining them, or buying low-sodium or no-salt-added cans, keeps the sodium down; the Dietary Guidelines advise less than 2,300 mg of sodium a day for people 14 and older. Edamame (young soybeans) sits last on our list only because it has the most calories per portion; it also has the most protein, 18.5 grams per cup, which is why it makes a good snack if you are trying to reach a protein target.
Whole grains and fruit
Bulgur, a quick-cooking cracked wheat, has more fiber per cup (8.2 grams) than brown rice or pasta, and it cooks quickly. Other whole grains count too, but they gave less fiber per calorie in USDA data, so they didn’t make the list: a cup of cooked whole-wheat pasta has 4.6 grams of fiber, half a cup of dry oats 4.1 grams, and a cup of cooked pearled barley 6.0 grams but 193 calories. A medium pear, eaten with the skin, has 5.5 grams of fiber, one of the highest for everyday fruit.
Some popular high-fiber foods are left out on purpose. Chia seeds have 4.9 grams of fiber in half an ounce, but at 69 calories that is a small spoonful, and seeds and nuts are easy to overdo. Half an avocado has 6.7 grams of fiber but 161 calories. Both are healthy foods; they simply give less fiber per calorie than the 15 above.
A sample day that reaches about 29 grams
You don’t need all 15 foods. Four simple choices spread across a day get you close to 30 grams of fiber for about 500 calories, leaving plenty of room for protein foods, dairy and the rest of your meals. Our 7-day weight-loss meal plan builds whole days like this at 1,500 and 1,800 calories, and our low-calorie, high-volume dinners use beans, lentils and vegetables as their base.
| Item | Value |
|---|---|
| Breakfast: 1/2 cup oats + 1 cup raspberries | 12.1 g |
| Lunch: 1/2 cup chickpeas on a salad | 6.2 g |
| Snack: 1 medium pear | 5.5 g |
| Dinner: 1 cup broccoli | 5.1 g |
Total 28.9 g of fiber for about 507 calories from these foods, before the rest of each meal.
Source: USDA FoodData Central (SR Legacy); InstaTuck calculation (checked on October 7, 2026)
Add fiber slowly
Going from 15 grams a day to 35 overnight is a recipe for gas, bloating and cramps. MedlinePlus, from the National Library of Medicine, advises adding fiber gradually over a few weeks and drinking plenty of water and other calorie-free fluids, because fiber pulls water into the gut. Some discomfort at first is common and usually settles as your body adjusts.
Ramp up over a few weeks
- Pick one swap a weekBerries on your breakfast, or beans in your lunch.
- Drink with itWater or other calorie-free drinks through the day.
- Go wholeWhole fruit instead of juice; whole grains instead of refined ones.
- Cook beans wellRinse canned beans. The FDA says to soak dried kidney beans at least 5 hours and boil them at least 30 minutes, and not to cook them in a slow cooker.
- Notice how you feelSlow down if you have a lot of gas or bloating.
What high-fiber foods can’t do
Fiber is not a fat burner. In the trials above, fiber helped people eat less and stick with a lower-calorie diet, but weight loss still came from a calorie deficit; our calorie calculator estimates yours. Adding beans and berries on top of what you already eat won’t help much. Swapping them in for refined grains, sweets and chips will. For a bigger picture of eating well while losing weight, start at our nutrition hub, and for snack ideas see our healthy snacks guide.
If you take a GLP-1 medicine, high-fiber foods can help with constipation, a common side effect, but large amounts can also make fullness, gas or nausea worse. Our GLP-1 side effects guide and GLP-1 diet guide cover how people adjust.
Records in this article
Mediterranean Diet for Weight Loss: foods, evidence and a 7-day starterEvidence: High · Easy
DASH Diet: lower blood pressure and weight togetherEvidence: High · Moderate
Dietary supplement: not FDA approvedEvidence: ModerateFiber Supplements for Weight Loss: psyllium, glucomannan and moreEvidence: ModerateRelated guides
Online Dietitian Services Compared: Insurance, Cost and What’s IncludedFive online dietitian services compared, alphabetical and not ranked: insurance, self-pay prices, visit length, messaging, states…
Weight-Loss Meal Plan: A 7-Day Plan at 1,500 and 1,800 CaloriesA free 7-day weight-loss meal plan at 1,500 and 1,800 calories, with grams and calories for…
Fiber Supplements Compared: Psyllium vs Glucomannan vs Inulin (Rated by Evidence)Fiber supplements compared and rated by evidence for weight: psyllium, inulin, beta-glucan, glucomannan, guar gum, wheat…
Alternate-Day Fasting vs 16:8 vs 5:2: Fasting Methods ComparedTypes of intermittent fasting compared: 16:8, 5:2 and alternate-day fasting, what a week looks like on…Questions to ask a professional
- How much fiber should I aim for, given my health and medicines?
- Do I need to limit high-potassium foods such as beans because of my kidneys?
- Could more fiber make my digestive condition or GLP-1 side effects worse?
- Would a registered dietitian help me plan high-fiber meals I enjoy?
Frequently asked questions
What food has the most fiber?
Per normal portion on our list, navy beans lead with 9.6 grams in half a cup cooked, followed by bulgur, split peas, edamame and raspberries at about 8 grams. Per calorie, raspberries and blackberries lead, with about 12 grams of fiber per 100 calories.
How much fiber should I eat a day to lose weight?
There is no special weight-loss number. The Adequate Intake is 14 grams per 1,000 calories, about 25 grams a day for adult women and 38 for men, and a large review saw the biggest health benefits at 25 to 29 grams a day. Your clinician or dietitian can suggest a target for you.
Does eating more fiber help you lose weight?
It can help. In the POUNDS Lost trial, people who ate more fiber lost more weight on calorie-reduced diets, and a trial that only asked people to eat more fiber led to weight loss close to that of a more complex diet. Fiber helps most when high-fiber foods replace lower-fiber, higher-calorie ones.
Are canned beans as good as dried beans?
For fiber and protein, yes. Canned beans can be high in sodium, so rinse and drain them or choose low-sodium or no-salt-added cans. Dried kidney beans must be cooked thoroughly: the FDA says to soak them at least 5 hours, discard the water and boil them at least 30 minutes, and not to use a slow cooker.
Why do high-fiber foods give me gas?
Gut bacteria ferment some kinds of fiber, which makes gas. MedlinePlus advises increasing fiber gradually over a few weeks and drinking plenty of fluids; the discomfort usually eases as your body adjusts.
References
- FoodData Central (SR Legacy, April 2018 release). U.S. Department of Agriculture, Agricultural Research Service, 2018. (accessed October 7, 2026) Government page
- Dahl WJ, Stewart ML.. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. Journal of the Academy of Nutrition and Dietetics, 2015. doi:10.1016/j.jand.2015.09.003 · PMID 26514720 (accessed October 7, 2026) Society statement
- Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration. (accessed October 7, 2026) Government page
- Dietary Guidelines for Americans, 2025-2030. U.S. Department of Agriculture and U.S. Department of Health and Human Services, 2026. (accessed October 7, 2026) Guideline
- Ello-Martin JA, Roe LS, Ledikwe JH, et al.. Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets. American Journal of Clinical Nutrition, 2007. doi:10.1093/ajcn/85.6.1465 · PMID 17556681 (accessed October 7, 2026) Randomized trial
- Miketinas DC, Bray GA, Beyl RA, et al.. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost Study. Journal of Nutrition, 2019. doi:10.1093/jn/nxz117 · PMID 31174214 · NCT00072995 (accessed October 7, 2026) Randomized trial
- Ma Y, Olendzki BC, Wang J, et al.. Single-component versus multicomponent dietary goals for the metabolic syndrome: a randomized trial. Annals of Internal Medicine, 2015. doi:10.7326/M14-0611 · PMID 25686165 (accessed October 7, 2026) Randomized trial
- Reynolds A, Mann J, Cummings J, et al.. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 2019. doi:10.1016/s0140-6736(18)31809-9 · PMID 30638909 (accessed October 7, 2026) Meta-analysis
- Fiber. MedlinePlus, U.S. National Library of Medicine. (accessed October 7, 2026) Government page
- Bad Bug Book: Foodborne Pathogenic Microorganisms and Natural Toxins, 2nd edition (Phytohaemagglutinin, kidney bean lectin). U.S. Food and Drug Administration, 2012. (accessed October 7, 2026) Government page
- Eating, Diet, and Nutrition for Gastroparesis. National Institute of Diabetes and Digestive and Kidney Diseases. (accessed October 7, 2026) Government page
Facts checked on October 7, 2026
Educational information, not medical advice. Talk with a qualified healthcare professional about your own situation. In an emergency call 911.
Leave a Reply