High-fibre foods per 100 g and per portion

276 foods on 17 Fit meet the EU criterion “source of fibre”. The most per 100 g: wild mushrooms (dried mix), porcini (dried) and chia seeds.

Fibre is the part of plant foods the body doesn’t digest: the skins, seeds and cell walls of beans, whole grains, nuts, fruit and vegetables. Dried foods top any table per 100 g because their water is gone, so a family such as porcini is ranked by its richest form and the row names it. Check the portion column too: a spoonful of chia seeds and a handful of almonds hold similar amounts of fibre, but very different calories.

Updated: 21 October 2026

The top 10 per 100 g

1 Wild mushrooms · Dried mix 38.9 g high
2 Porcini · Dried 35.1 g high
3 Chia seeds 34.4 g high
4 Flaxseed 27.3 g high
5 Rye flour · Dark 23.8 g high
6 Split peas 22.2 g high
7 Pumpkin seeds · Roasted in shell 18.4 g high
8 TVP (textured vegetable protein) · Dry 17.5 g high
9 Pearl barley · Dry 15.6 g high
10 Black beans · Dry 15.5 g high

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	Wild mushrooms · Dried mixTypical serving · 10 g	38.9 g	3.9 g	257
2	Porcini · DriedTypical serving · 10 g	35.1 g	3.5 g	270
3	Chia seeds1 tbsp ≈ 12 g	34.4 g	4.1 g	486
4	Flaxseed1 tbsp ≈ 10 g	27.3 g	2.7 g	534
5	Rye flour · Dark1 tbsp ≈ 10 g	23.8 g	2.4 g	325
6	Split peasTypical serving · 60 g	22.2 g	13.3 g	364
7	Pumpkin seeds · Roasted in shellTypical serving · 30 g	18.4 g	5.5 g	446
8	TVP (textured vegetable protein) · DryTypical serving · 30 g	17.5 g	5.3 g	366
9	Pearl barley · DryTypical serving · 70 g	15.6 g	10.9 g	352
10	Black beans · DryTypical serving · 60 g	15.5 g	9.3 g	341
11	Kidney beans · DryTypical serving · 60 g	15.2 g	9.1 g	337
12	White beans · DryTypical serving · 60 g	15.2 g	9.1 g	333
13	PopcornTypical serving · 30 g	14.5 g	4.3 g	387
14	Honey roasted almondsTypical serving · 30 g	13.7 g	4.1 g	594
15	AlmondsTypical serving · 30 g	12.5 g	3.8 g	579
16	BulgurTypical serving · 70 g	12.5 g	8.8 g	342
17	Chickpeas · DryTypical serving · 60 g	12.2 g	7.3 g	378
18	Shiitake mushrooms · DriedTypical serving · 10 g	11.5 g	1.1 g	296
19	Sunflower seeds · RoastedTypical serving · 30 g	11.1 g	3.3 g	582
20	Muesli · Bircher-styleTypical serving · 45 g	11 g	5 g	369
21	Dark chocolateTypical serving · 20 g	10.9 g	2.2 g	598
22	Lentils · Red, dryTypical serving · 60 g	10.8 g	6.5 g	358
23	Chickpea flour1 tbsp ≈ 10 g	10.8 g	1.1 g	387
24	Wheat flour · Wholemeal1 tbsp ≈ 10 g	10.7 g	1.1 g	340
25	Spelt · RawTypical serving · 70 g	10.7 g	7.5 g	344
26	Oats · Oat groatsTypical serving · 50 g	10.6 g	5.3 g	389
27	PistachiosTypical serving · 30 g	10.6 g	3.2 g	560
28	Passion fruit1 piece ≈ 18 g	10.4 g	1.9 g	97
29	Buckwheat · DryTypical serving · 70 g	10.3 g	7.2 g	346
30	Almond butter1 tbsp ≈ 16 g	10.3 g	1.6 g	614
31	Buckwheat flour1 tbsp ≈ 10 g	10 g	1 g	335
32	Dried figsTypical serving · 30 g	9.8 g	2.9 g	249
33	HazelnutsTypical serving · 30 g	9.7 g	2.9 g	628
34	Chapati1 piece ≈ 40 g	9.7 g	3.9 g	299
35	PecansTypical serving · 30 g	9.6 g	2.9 g	691
36	Paratha1 piece ≈ 80 g	9.6 g	7.7 g	326
37	Peanuts · Roasted and saltedTypical serving · 30 g	9.4 g	2.8 g	599
38	Rye bread · Pumpernickel1 slice ≈ 30 g	9.4 g	2.8 g	176
39	Tahini1 tbsp ≈ 15 g	9.3 g	1.4 g	595
40	Pasta · Wholewheat, dryTypical serving · 80 g	9.2 g	7.4 g	352
41	CoconutTypical serving · 50 g	9 g	4.5 g	354
42	Mixed nuts · Roasted and saltedTypical serving · 30 g	9 g	2.7 g	594
43	Pinto beansTypical serving · 150 g	9 g	13.5 g	143
44	GranolaTypical serving · 50 g	8.9 g	4.5 g	489
45	Dried applesTypical serving · 30 g	8.7 g	2.6 g	243
46	Macadamia nutsTypical serving · 30 g	8.6 g	2.6 g	718
47	Millet · DryTypical serving · 70 g	8.5 g	6 g	378
48	Peanut butter · Crunchy1 tbsp ≈ 16 g	8 g	1.3 g	589
49	Banana chipsTypical serving · 30 g	7.7 g	2.3 g	519
50	Brazil nutsTypical serving · 20 g	7.5 g	1.5 g	659
51	Multigrain bread1 slice ≈ 30 g	7.4 g	2.2 g	265
52	Dried apricotsTypical serving · 30 g	7.3 g	2.2 g	241
53	CornmealTypical serving · 50 g	7.3 g	3.6 g	362
54	PrunesTypical serving · 30 g	7.1 g	2.1 g	240
55	QuinoaTypical serving · 60 g	7 g	4.2 g	368
56	Lima beansTypical serving · 150 g	7 g	10.5 g	115
57	Whole wheat bread · Wholemeal1 slice ≈ 30 g	6.9 g	2.1 g	244
58	Avocado · Hass avocado1 piece ≈ 150 g	6.8 g	10.2 g	167
59	WalnutsTypical serving · 30 g	6.7 g	2 g	654
60	Dates1 piece ≈ 24 g	6.7 g	1.6 g	277

High per 100 g but eaten only a few grams at a time, so not ranked: curry powder, cinnamon, wheat bran, dried oregano, paprika.

Fortified foods aren’t ranked, since their figures are the manufacturer’s: protein bars, nutritional yeast, bran flakes.

The leaders of each category

In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.

Vegetables and mushrooms
1. Wild mushrooms · Dried mix 38.9 g
2. Porcini · Dried 35.1 g
3. Shiitake mushrooms · Dried 11.5 g
Fruit and berries
1. Passion fruit 10.4 g
2. Dried figs 9.8 g
3. Coconut 9 g
Grains, legumes and flour
1. Rye flour · Dark 23.8 g
2. Split peas 22.2 g
3. Pearl barley · Dry 15.6 g
Bread and pastries
1. Chapati 9.7 g
2. Paratha 9.6 g
3. Rye bread · Pumpernickel 9.4 g
Nuts and seeds
1. Chia seeds 34.4 g
2. Flaxseed 27.3 g
3. Pumpkin seeds · Roasted in shell 18.4 g
Oils, sauces and condiments
1. Hummus 5.5 g
2. Tomato paste 4.1 g
3. Ready-made bolognese sauce 2.3 g
Sweets and desserts
1. Dark chocolate 10.9 g
2. Halva · Sunflower 6.1 g
3. Kransekake 5.6 g
Drinks
1. Hot chocolate · Lighter, with milk 1.7 g
2. Fruit smoothie 1.1 g
3. Soy milk 0.6 g
Dishes
1. Falafel 7.7 g
2. Dal 7.5 g
3. Sweet potato fries 6 g
Snacks, spices and more
1. TVP (textured vegetable protein) · Dry 17.5 g
2. Popcorn 14.5 g
3. Guacamole 6.5 g

How the list is made

Grams of fibre per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. “Source of fibre” means at least 3 g per 100 g or 1.5 g per 100 kcal, and “high in fibre” 6 g or 3 g (Regulation (EC) 1924/2006). Fibre has no EU reference intake, so there are no percentages.

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High-fibre foods per 100 g and per portion

The top 10 per 100 g

The whole list

The leaders of each category

🥦 Vegetables and mushrooms

🍎 Fruit and berries

🌾 Grains, legumes and flour

🍞 Bread and pastries

🥜 Nuts and seeds

🫒 Oils, sauces and condiments

🍫 Sweets and desserts

🥤 Drinks

🍲 Dishes

🧂 Snacks, spices and more

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How the list is made

Other rankings and lists

Count calories without scales or tables

Vegetables and mushrooms

Fruit and berries

Grains, legumes and flour

Bread and pastries

Nuts and seeds

Oils, sauces and condiments

Sweets and desserts

Drinks

Dishes

Snacks, spices and more