Top Food High in Dietary Fiber

About Food and Dietary fiber

There are quite a number of foods rich in dietary fiber, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest dietary fiber food include cinnamon, coriander seeds, sage, cocoa powder, paprika, chia seeds, cardamom, flaxseeds, nutritional yeast and tumeric. Other dietary fiber rich food are pumpkin seeds, mung bean, soy flour, peanut flour, barley, ginger, sesame seeds, wheat germ, goji berry and almonds.

We calculated the top foods for dietary fiber by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in dietary fiber.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Cinnamon (ground)

image of cinnamon

In 1 tsp, cinnamon has 1.4g of dietary fiber, or about 6% of daily values for women and 4% for men.
Dietary fiber
1.4g in
1 tsp (2.6g)
43g in
200 Calories (81g)
6%
4%
170%
110%
Complete nutrition for Cinnamon

Coriander Seeds

image of coriander seeds

1 tsp of coriander seed contains 0.75g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.75g in
1 tsp (1.8g)
28g in
200 Calories (67g)
3%
2%
110%
74%
Complete nutrition for Coriander Seeds

Sage (ground)

image of sage

In 1 tbsp, sage has 0.81g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.81g in
1 tbsp (2g)
26g in
200 Calories (63g)
3%
2%
100%
67%
Complete nutrition for Sage

Cocoa Powder

image of cocoa powder

1 cup of cocoa powder contains 32g of dietary fiber, or about 130% of daily values for women and 84% for men.
Dietary fiber
32g in
1 cup (86g)
32g in
200 Calories (88g)
130%
84%
130%
85%
Complete nutrition for Cocoa Powder

Paprika

image of paprika

In 1 tsp, paprika has 0.8g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.8g in
1 tsp (2.3g)
25g in
200 Calories (71g)
3%
2%
99%
65%
Complete nutrition for Paprika

Chia Seeds (dried)

image of chia seeds

1 oz of chia seed contains 9.8g of dietary fiber, or about 39% of daily values for women and 26% for men.
Dietary fiber
9.8g in
1 oz (28.35g)
14g in
200 Calories (41g)
39%
26%
57%
37%
Complete nutrition for Chia Seeds

Cardamom

image of cardamom

In 1 cup, cardamom has 26g of dietary fiber, or about 100% of daily values for women and 68% for men.
Dietary fiber
26g in
1 cup (92.8g)
18g in
200 Calories (64g)
100%
68%
72%
47%
Complete nutrition for Cardamom

Flaxseeds

image of flaxseeds

1 cup of flaxseed contains 46g of dietary fiber, or about 180% of daily values for women and 120% for men.
Dietary fiber
46g in
1 cup (168g)
10g in
200 Calories (37g)
180%
120%
41%
27%
Complete nutrition for Flaxseeds

Nutritional Yeast

image of nutritional yeast

In 1 tbsp, nutritional yeast has 3.2g of dietary fiber, or about 13% of daily values for women and 8% for men.
Dietary fiber
3.2g in
1 tbsp (12g)
17g in
200 Calories (62g)
13%
8%
66%
44%
Complete nutrition for Nutritional Yeast

Tumeric (ground)

image of tumeric

1 tsp of tumeric contains 0.68g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.68g in
1 tsp (3g)
15g in
200 Calories (64g)
3%
2%
58%
38%
Complete nutrition for Tumeric

Pumpkin Seeds

image of pumpkin seeds

In 1 cup, pumpkin seed has 12g of dietary fiber, or about 47% of daily values for women and 31% for men.
Dietary fiber
12g in
1 cup (64g)
8.3g in
200 Calories (45g)
47%
31%
33%
22%
Complete nutrition for Pumpkin Seeds

Mung Bean (raw)

image of mung bean

1 cup of mung bean contains 34g of dietary fiber, or about 130% of daily values for women and 89% for men.
Dietary fiber
34g in
1 cup (207g)
9.4g in
200 Calories (58g)
130%
89%
38%
25%
Complete nutrition for Mung Bean

Soy Flour

image of soy flour

In 1 cup, soy flour has 14g of dietary fiber, or about 56% of daily values for women and 37% for men.
Dietary fiber
14g in
1 cup (88g)
8.6g in
200 Calories (54g)
56%
37%
34%
23%
Complete nutrition for Soy Flour

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 9.5g of dietary fiber, or about 38% of daily values for women and 25% for men.
Dietary fiber
9.5g in
1 cup (60g)
9.7g in
200 Calories (61g)
38%
25%
39%
25%
Complete nutrition for Peanut Flour

Barley (raw)

image of barley

In 1 cup, barley has 31g of dietary fiber, or about 120% of daily values for women and 82% for men.
Dietary fiber
31g in
1 cup (200g)
8.9g in
200 Calories (57g)
120%
82%
35%
23%
Complete nutrition for Barley

Ginger (ground)

image of ginger

1 tbsp of ginger contains 0.73g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.73g in
1 tbsp (5.2g)
8.4g in
200 Calories (60g)
3%
2%
34%
22%
Complete nutrition for Ginger

Sesame Seeds

image of sesame seeds

In 1 tbsp, sesame seed has 1.3g of dietary fiber, or about 5% of daily values for women and 3% for men.
Dietary fiber
1.3g in
1 tbsp (9.45g)
5g in
200 Calories (35g)
5%
3%
20%
13%
Complete nutrition for Sesame Seeds

Wheat Germ

image of wheat germ

1 cup of wheat germ contains 15g of dietary fiber, or about 61% of daily values for women and 40% for men.
Dietary fiber
15g in
1 cup (115g)
7.3g in
200 Calories (56g)
61%
40%
29%
19%
Complete nutrition for Wheat Germ

Goji Berry (dried)

image of goji berry

In 1 tbsp, goji berry has 0.73g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.73g in
1 tbsp (5.6g)
7.4g in
200 Calories (57g)
3%
2%
30%
20%
Complete nutrition for Goji Berry

Almonds

image of almonds

1 cup of almond contains 18g of dietary fiber, or about 72% of daily values for women and 47% for men.
Dietary fiber
18g in
1 cup (143g)
4.3g in
200 Calories (35g)
72%
47%
17%
11%
Complete nutrition for Almonds


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