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High-fibre foods
Foods with at least 6 g of fibre per 100 g — the usual "high fibre" claim threshold.
What this list includes and excludes
Includes. Any food clearing the threshold, whatever its category.
Excludes. Anything under 6 g fibre per 100 g, and any row whose fibre value is unknown.
The exact rules this page ran
These are printed from the same file the filter reads, so what you see is what ran. A food appears above only if it passed every one of them.
- Source. The row must belong to the USDA FoodData Central SR Legacy source family. Rows without retained provenance are excluded.
- Threshold. Fibre must be at least 6.0 g per 100 g. A food whose value is unknown fails this test rather than passing it.
- Ranking. The table below is sorted by fibre per 100 g, highest first.
Top 30 by fibre
| Food | kcal | Protein g | Carbs g | Fat g | Fibre g | Salt g |
|---|---|---|---|---|---|---|
| Corn bran | 224 | 8.4 | 85.6 | 0.9 | 79.0 | 0.02 |
| Seed gums | 332 | 4.6 | 77.3 | 0.5 | 77.3 | 0.31 |
| Cloud ears, dried | 284 | 9.3 | 73.0 | 0.7 | 70.1 | 0.09 |
| Curry powder | 325 | 14.3 | 55.8 | 14.0 | 53.2 | 0.13 |
| Ground cinnamon | 247 | 4.0 | 80.6 | 1.2 | 53.1 | 0.03 |
| Savory, ground | 272 | 6.7 | 68.7 | 5.9 | 45.7 | 0.06 |
| Baobab powder | 250 | 3.7 | 79.7 | 0.5 | 44.5 | 0.03 |
| Wheat bran | 216 | 15.6 | 64.5 | 4.3 | 42.8 | 0.01 |
| Rosemary, dried | 331 | 4.9 | 64.1 | 15.2 | 42.6 | 0.13 |
| Dried oregano | 265 | 9.0 | 68.9 | 4.3 | 42.5 | 0.06 |
| Coriander seed | 298 | 12.4 | 55.0 | 17.8 | 41.9 | 0.09 |
| Kretschmer toasted wheat bran | 200 | 17.6 | 59.5 | 5.2 | 41.3 | 0.02 |
| Dried marjoram | 271 | 12.7 | 60.6 | 7.0 | 40.3 | 0.19 |
| Sage, ground | 315 | 10.6 | 60.7 | 12.8 | 40.3 | 0.03 |
| Carob flour | 222 | 4.6 | 88.9 | 0.7 | 39.8 | 0.09 |
| Fennel seed | 345 | 15.8 | 52.3 | 14.9 | 39.8 | 0.22 |
| Caraway seed | 333 | 19.8 | 49.9 | 14.6 | 38.0 | 0.04 |
| Dried basil | 233 | 23.0 | 47.8 | 4.1 | 37.7 | 0.19 |
| Thyme, dried | 276 | 9.1 | 63.9 | 7.4 | 37.0 | 0.14 |
| Unsweetened cocoa powder | 228 | 19.6 | 57.9 | 13.7 | 37.0 | 0.05 |
| Canadian cultivated emi-tsunomata seaweed, dry | 259 | 15.3 | 46.2 | 1.4 | 36.7 | 10.83 |
| Paprika | 282 | 14.1 | 54.0 | 12.9 | 34.9 | 0.17 |
| Chili powder | 282 | 13.5 | 49.7 | 14.3 | 34.8 | 7.17 |
| Chia seed, dried | 486 | 16.5 | 42.1 | 30.7 | 34.4 | 0.04 |
| Chia seeds | 486 | 16.5 | 42.1 | 30.7 | 34.4 | 0.04 |
| Cocoa powder | 479 | 16.8 | 49.7 | 23.7 | 33.9 | 0.05 |
| Ground cloves | 274 | 6.0 | 65.5 | 13.0 | 33.9 | 0.69 |
| Parsley, freeze-dried | 271 | 31.3 | 42.4 | 5.2 | 32.7 | 0.98 |
| Cocoa powder, processed with alkali | 220 | 18.1 | 58.3 | 13.1 | 29.8 | 0.05 |
| Dried spearmint | 285 | 19.9 | 52.0 | 6.0 | 29.8 | 0.86 |
Source: USDA FoodData Central, SR Legacy source family · checked 2026-09-02
What to watch on this pattern
Every restriction removes something useful along with the thing it was aimed at. These are the points that come up most often for high-fibre eating — not a warning against it, and not a list of problems you will have.
- Dry weight again. Bran, dried herbs and dried legumes top this list because they contain little water. Cooked portions land far lower per serving.
- Go up slowly, and drink. A large, sudden increase in fibre commonly causes bloating and wind. Water matters: fibre works by holding it.
- Soluble and insoluble do different jobs. Oat beta-glucan and psyllium behave differently from wheat bran. A single "fibre" figure hides that distinction.
- A daily target. Adult intakes around 25-30 g a day are the common European reference. Most people land well below it.
Source: EFSA Dietary Reference Values for the EU — dietary fibre · checked 2026-09-02
This page is general nutrition information. It is not dietary advice, it is not an allergen check, and it cannot tell you whether a specific product is safe for you. Coeliac disease, food allergy, kidney disease and pregnancy all change what a food list means — those belong with a clinician or a registered dietitian.
Frequently asked questions
How many foods are on the high-fibre list?
515, out of the sourced rows in the food database. That is the number of foods that pass every rule printed on this page — it is not the number of foods in the world that fit the diet.
What is the typical fibre of a high-fibre food here?
The median is 9.7 g per 100 g across all 515 matching foods, and the median energy is 353 kcal per 100 g. Medians rather than averages, because a handful of dried and powdered foods would drag an average badly.
Can I rely on this for an allergy?
No. This is a filter over a nutrition database, not a check of a specific product. Allergen safety comes from the label on the packet and from your clinician.
Other views of the same database
Vegan
Plant foods only: no meat, fish, dairy, eggs or honey.
Vegetarian
No meat, poultry or fish; dairy and eggs stay in.
Pescatarian
Vegetarian plus fish and seafood.
Gluten-free
No wheat, barley, rye or their derivatives.
Lactose-free
No milk sugar: dairy and dairy-derived ingredients are out.
Low-FODMAP
A short, explicit list of foods usually low in fermentable carbohydrates at a standard serve.
All diet views · Food database · Nutrition label generator · Weekly meal plans
Eat this way, then look at what actually happened
TempoLife logs meals against this same database, so a week of high-fibre eating turns into protein, fibre and energy you can see rather than estimate.