The Good Fiber Company · Data tracker
Fiber per calorie: the food ranking
Common foods ranked by dietary fiber per 100 kcal, the number that matters when you are eating less. Every value comes straight from a national food-composition database.
Data current as of July 2026 · reviewed annually
Ranked by grams alone, bran and seeds win. But if you are eating less, whether on a GLP-1 medication or simply cutting back, what counts is fiber per calorie. Rank foods that way and the order flips: watery vegetables and legumes rise to the top, and calorie-dense nuts and seeds fall to the bottom.
Showing grams of fiber per 100 kcal: fiber for the fewest calories.
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CeleriacVegetables
raw · CIQUAL
15.4 g / 100 kcal
4.5 g / 100 g
Green cabbageVegetables
boiled · CIQUAL
15.3 g / 100 kcal
3.3 g / 100 g
Wheat branGrains & breads
dry · CIQUAL
15.1 g / 100 kcal
42 g / 100 g
Green beansVegetables
cooked · CIQUAL
13.6 g / 100 kcal
4 g / 100 g
Curly kaleVegetables
boiled · CoFID
13.5 g / 100 kcal
3.5 g / 100 g
BroccoliVegetables
boiled · CIQUAL
13 g / 100 kcal
3 g / 100 g
SpinachVegetables
boiled · CIQUAL
12.5 g / 100 kcal
3.5 g / 100 g
LeekVegetables
boiled · CIQUAL
12.4 g / 100 kcal
3.4 g / 100 g
White beans (haricot)Legumes
boiled · CIQUAL
12.3 g / 100 kcal
13.8 g / 100 g
FennelVegetables
raw · CIQUAL
11.9 g / 100 kcal
2.6 g / 100 g
BlackberriesFruit
raw · CIQUAL
11 g / 100 kcal
5.2 g / 100 g
ArtichokeVegetables
boiled · USDA
10.8 g / 100 kcal
5.7 g / 100 g
Brussels sproutsVegetables
boiled · CIQUAL
10.6 g / 100 kcal
4.8 g / 100 g
Red kidney beansLegumes
boiled · CIQUAL
10 g / 100 kcal
11.6 g / 100 g
StrawberriesFruit
raw · CIQUAL
9.8 g / 100 kcal
3.8 g / 100 g
CauliflowerVegetables
boiled · CIQUAL
9.6 g / 100 kcal
2 g / 100 g
Red pepperVegetables
raw · CIQUAL
8.7 g / 100 kcal
3.2 g / 100 g
RaspberriesFruit
raw · CIQUAL
8.7 g / 100 kcal
4.3 g / 100 g
AsparagusVegetables
boiled · CIQUAL
8.3 g / 100 kcal
2.2 g / 100 g
Chia seedsNuts & seeds
USDA
7.1 g / 100 kcal
34.4 g / 100 g
Rye crispbreadGrains & breads
dry · CoFID
7 g / 100 kcal
20 g / 100 g
Green lentilsLegumes
boiled · CIQUAL
6.7 g / 100 kcal
8.4 g / 100 g
CarrotVegetables
raw · CIQUAL
6.7 g / 100 kcal
2.7 g / 100 g
Passion fruitFruit
raw · CIQUAL
6.7 g / 100 kcal
6.8 g / 100 g
PumpkinVegetables
roasted · CIQUAL
6.6 g / 100 kcal
2 g / 100 g
OnionVegetables
raw · CoFID
6.3 g / 100 kcal
2.2 g / 100 g
PearFruit
raw, with skin · CoFID
6.3 g / 100 kcal
2.7 g / 100 g
Red lentilsLegumes
boiled · CoFID
6.2 g / 100 kcal
6.3 g / 100 g
TomatoVegetables
raw · CIQUAL
6.2 g / 100 kcal
1.2 g / 100 g
Garden peasLegumes
boiled · CIQUAL
6 g / 100 kcal
4.8 g / 100 g
Baked beansLegumes
canned, tomato sauce · CoFID
6 g / 100 kcal
4.9 g / 100 g
OrangeFruit
raw · CIQUAL
5.9 g / 100 kcal
2.7 g / 100 g
BeetrootVegetables
cooked · CIQUAL
5.8 g / 100 kcal
2.5 g / 100 g
ChickpeasLegumes
boiled · CIQUAL
5.6 g / 100 kcal
8.2 g / 100 g
Dried figsFruit
semi-dried · CoFID
5.4 g / 100 kcal
10 g / 100 g
ParsnipVegetables
cooked · CIQUAL
5.3 g / 100 kcal
3.6 g / 100 g
Flaxseed (linseed)Nuts & seeds
USDA
5.1 g / 100 kcal
27.3 g / 100 g
Oat branGrains & breads
dry · CIQUAL
4.7 g / 100 kcal
16.7 g / 100 g
Sweet potatoVegetables
cooked · CIQUAL
4.6 g / 100 kcal
2.9 g / 100 g
AppleFruit
raw, with skin · USDA
4.6 g / 100 kcal
2.4 g / 100 g
EdamameLegumes
boiled · CoFID
4.2 g / 100 kcal
5.9 g / 100 g
BlueberriesFruit
raw · CIQUAL
4.2 g / 100 kcal
2.4 g / 100 g
KiwiFruit
raw · CIQUAL
4 g / 100 kcal
2.4 g / 100 g
Broad beansLegumes
boiled · CIQUAL
3.7 g / 100 kcal
3.1 g / 100 g
Button mushroomsVegetables
raw · CIQUAL
3.6 g / 100 kcal
1 g / 100 g
Dried apricotsFruit
dried · CIQUAL
3.5 g / 100 kcal
8.3 g / 100 g
DatesFruit
dried · CoFID
3.2 g / 100 kcal
7.5 g / 100 g
Pearl barleyGrains & breads
boiled · CIQUAL
3.2 g / 100 kcal
3.8 g / 100 g
PopcornGrains & breads
air-popped, unsalted · CIQUAL
3.1 g / 100 kcal
12.8 g / 100 g
BananaFruit
raw · CIQUAL
3 g / 100 kcal
2.7 g / 100 g
PomegranateFruit
raw · CIQUAL
2.9 g / 100 kcal
2.3 g / 100 g
Oat flakesGrains & breads
dry · CIQUAL
2.8 g / 100 kcal
10.2 g / 100 g
Wholemeal breadGrains & breads
CIQUAL
2.8 g / 100 kcal
6.9 g / 100 g
Wholewheat pastaGrains & breads
cooked · CIQUAL
2.6 g / 100 kcal
3.3 g / 100 g
QuinoaGrains & breads
boiled · CIQUAL
2.6 g / 100 kcal
3.8 g / 100 g
MuesliGrains & breads
no added sugar · CoFID
2.4 g / 100 kcal
8.5 g / 100 g
AlmondsNuts & seeds
CoFID
2.3 g / 100 kcal
12.5 g / 100 g
PotatoVegetables
boiled · CIQUAL
2.2 g / 100 kcal
1.8 g / 100 g
PrunesFruit
dried · CIQUAL
2.2 g / 100 kcal
5.1 g / 100 g
Sesame seedsNuts & seeds
USDA
2.1 g / 100 kcal
11.8 g / 100 g
BulgurGrains & breads
cooked · CIQUAL
2 g / 100 kcal
2.2 g / 100 g
AvocadoVegetables
raw · CIQUAL
1.8 g / 100 kcal
3.6 g / 100 g
Rye breadGrains & breads
rye and wheat · CIQUAL
1.7 g / 100 kcal
4.5 g / 100 g
HummusLegumes
retail · CoFID
1.6 g / 100 kcal
4.9 g / 100 g
Brown riceGrains & breads
cooked · CIQUAL
1.5 g / 100 kcal
2.3 g / 100 g
Sunflower seedsNuts & seeds
kernels · USDA
1.5 g / 100 kcal
8.6 g / 100 g
White grapesFruit
raw · CIQUAL
1.4 g / 100 kcal
1 g / 100 g
White baguetteGrains & breads
CIQUAL
1.4 g / 100 kcal
3.8 g / 100 g
PecansNuts & seeds
USDA
1.4 g / 100 kcal
9.6 g / 100 g
RaisinsFruit
dried · CIQUAL
1.3 g / 100 kcal
4.2 g / 100 g
PeanutsNuts & seeds
roasted · CoFID
1.3 g / 100 kcal
8 g / 100 g
PistachiosNuts & seeds
roasted · CoFID
1.2 g / 100 kcal
7.4 g / 100 g
Pumpkin seedsNuts & seeds
kernels · USDA
1.1 g / 100 kcal
6 g / 100 g
HazelnutsNuts & seeds
CoFID
1.1 g / 100 kcal
6.9 g / 100 g
WalnutsNuts & seeds
USDA
1 g / 100 kcal
6.7 g / 100 g
CashewsNuts & seeds
roasted · CoFID
0.7 g / 100 kcal
4.3 g / 100 g
Cite this dataset
The Good Fiber Company (2026). Fiber per calorie: the food ranking. https://goodfibercompany.com/fiber-per-calorie/ Methodology
Each figure is dietary fiber (grams) and energy (kilocalories) per 100 g of the edible portion, taken directly from a national food-composition database and shown with its source. Fiber per 100 kcal is fiber divided by energy, times 100. Values are for the food form stated (raw, boiled, dried), and cooking, variety, and ripeness shift them. Fiber analytical methods differ slightly between databases, so cross-database comparisons are indicative rather than laboratory-identical; each row is labelled with its source so you can compare like with like.
The table covers 76 everyday foods across five groups. It is reviewed annually against the latest release of each source database; it was last updated in July 2026. This is food-composition data, not a product label and not medical advice.
Sources
- ANSES-CIQUAL French food composition table, version 2020. Dietary fibre and Energy (Regulation EU No 1169/2011). link · Licence Ouverte / Open Licence (Etalab)
- McCance and Widdowson's Composition of Foods Integrated Dataset (CoFID), 2021. Public Health England / Food Standards Agency. AOAC fibre and Energy (kcal). link · Open Government Licence v3.0
- USDA FoodData Central, SR Legacy Release (April 2018). Fiber, total dietary and Energy (kcal). link · Public domain (USDA)