Foods with fiber: 48 everyday choices.

Fiber rich foods, in a daily eating pattern.

Start with foods you already eat: add beans to a grain bowl, compare berries with other fruit, or choose a whole grain. A small topping and a full cup of cooked food have different weights, so both columns matter. This selection includes foods with a range of fiber amounts; it does not apply a “high fiber” label-claim cutoff.

FDA’s Daily Value for dietary fiber is 28 g for adults and children age 4 and older. The Dietary Guidelines for Americans, 2020–2025, uses 14 g per 1,000 kcal. These are reference figures rather than a personalized intake target.

Compare high calorie foods → · Browse individual food pages →

Sources & calculation method.

All table values come from USDA FoodData Central, SR Legacy, April 2018 bulk CSV. Each row links its specific FDC record. The table uses USDA’s reported energy and total dietary fiber, with no replacement values from brands or other datasets.

• Per serving = USDA value per 100 g × edible serving grams ÷ 100. Household weights use a USDA measure or the stated fraction or multiple of it, including ½ cup beans, ¼ cup dried fruit, ½ cup granola and 3 cups air-popped popcorn.
• Calories round to the nearest whole calorie; fiber rounds to one decimal gram; weights display at most two decimals. Sorting uses unrounded amounts. A small rounded value is not missing data.
• Food-name links open existing food pages, which may use another portion or preparation; collard greens link to a raw-food page. The USDA record link identifies the exact preparation used here. These are reference food compositions; recipes and products vary.
• Daily fiber references: FDA Nutrition Facts Daily Values (28 g), and Dietary Guidelines for Americans, 2020–2025 (14 g per 1,000 kcal).