The Best Fiber Per Calorie: 50 Foods Ranked

Every food here is ranked by grams of total dietary fiber per 100 calories — a "fiber density" measure that answers, in plain terms, how much fiber you get for each calorie. Higher is better, so #1 is the most fiber-dense food on the list. The fiber and calorie figures come from the U.S. Department of Agriculture's FoodData Central, using each food in the everyday form noted — raw, cooked, or canned. The math is simple: divide a food's fiber by its calories and multiply by 100.

One quirk is worth naming up front. Because this is a density measure, very low-calorie vegetables can rank near the top even when a single serving delivers only modest fiber — a cup of shredded lettuce is mostly water, so its small fiber load looks large next to its tiny calorie count. That is why each entry also lists fiber per typical serving. Food values are typical averages, too, and can shift with variety, ripeness, growing conditions, and cooking.

Almonds land at the bottom, and that says more about the metric than about the nut. At roughly 2.2 grams of fiber per 100 calories — about 3.5 grams in a one-ounce handful of 162 calories — almonds are calorie-dense by nature, since most of those calories are healthy fats. They are still a satisfying, fiber-containing snack; they simply cost more calories per gram of fiber than anything above them.

A medium banana offers about 3.1 grams of fiber for 105 calories, which works out to around 2.9 grams per 100 calories. On a pure efficiency basis bananas sit low, but as an easy, portable, stomach-friendly option that pairs fiber with quick energy, they hold their own.

Leaving the skin on a baked sweet potato keeps its fiber respectable — about 3.8 grams in a medium potato of 103 calories, or roughly 3.7 grams per 100 calories. As a starchier, more calorie-carrying vegetable it ranks below the leafy crowd, yet it brings steady, satisfying fiber to a plate.

Air-popped popcorn is a whole grain in disguise, delivering about 3.5 grams of fiber across a generous three-cup serving for just 93 calories — close to 3.7 grams per 100 calories. It is mostly air and starch, so its efficiency is modest, but as a high-volume, low-fuss snack it punches above its rank.

Half an avocado brings about 6.7 grams of fiber — a lot — but also 160 calories of mostly healthy fat, so its figure settles near 4.2 grams per 100 calories. It is a food where the per-serving fiber is the headline and the per-calorie number is beside the point.

Blueberries give you roughly 3.6 grams of fiber in a cup of 84 calories, around 4.2 grams per 100 calories — essentially tied with avocado, though they get there very differently. Sweeter and more calorie-dense than their cousins higher up, they still bring fiber and color to a bowl.

A cup of cooked edamame carries about 8.1 grams of fiber for 189 calories, or roughly 4.3 grams per 100 calories. Like other legumes, it is fiber-rich by the serving and calorie-carrying by nature — mid-pack on efficiency, but a strong contributor to a day's total.

The skin is where much of an apple's fiber lives, which is why a whole medium apple offers about 4.4 grams for 95 calories — close to 4.6 grams per 100 calories. Crisp, sweet, and portable, it is a classic fiber food sitting comfortably in the middle of this ranking.

Chickpeas are a fiber powerhouse per serving — about 12.5 grams in a cooked cup — but that cup also carries 269 calories, the priciest serving here, so their figure is about 4.6 grams per 100 calories. Blended into hummus or roasted crisp, they are more about total fiber than fiber efficiency.

Two medium kiwis deliver around 4.4 grams of fiber for 90 calories, or about 4.9 grams per 100 calories, with the tiny black seeds and edible skin both adding to the count. Tart and refreshing, kiwi brings fiber and vitamin C to the same bite.

Eating an orange rather than drinking its juice preserves the fiber — about 3.1 grams in a medium fruit of 62 calories, or roughly 5.1 grams per 100 calories. Much of it sits in the pith and segment walls, the very parts juicing leaves behind.

A medium pear with its skin intact is one of the more fiber-generous everyday fruits, with about 5.5 grams for 101 calories — close to 5.4 grams per 100 calories. Soft and sweet, it proves fruit can pull real fiber weight without leaning on a tiny calorie count.

A cooked cup of kidney beans brings about 13.1 grams of fiber for 225 calories, settling near 5.8 grams per 100 calories. As with every bean here, the per-serving fiber is the star; the per-calorie number just reflects that beans are substantial, calorie-bearing food.

Zucchini is mostly water, so a cup of raw slices holds only about 1.1 grams of fiber — but for just 19 calories, that still works out to around 5.9 grams per 100 calories. It is a light, mild base for bigger meals at almost no calorie cost.

A cup of halved strawberries offers about 3.0 grams of fiber for 49 calories, or roughly 6.2 grams per 100 calories. Sweet without being heavy, they are a friendly fruit for anyone watching calories while still wanting fiber and flavor.

Cooked oat bran lands around 6.5 grams of fiber per 100 calories, with about 5.7 grams in a hearty cup of just 88 calories, and it is rich in the soluble fiber that gives oats their creamy texture. As a warm breakfast base, it brings efficiency and staying power.

Raw beets bring about 3.8 grams of fiber to a cup of 58 calories, or roughly 6.5 grams per 100 calories — effectively tied with oat bran and green peas. Earthy and sweet, they add fiber along with their deep color, whether grated raw or roasted.

A cup of cooked green peas delivers about 8.8 grams of fiber for 134 calories, landing near 6.5 grams per 100 calories. Blurring the line between vegetable and legume, peas offer solid fiber both per serving and per calorie — a well-rounded performer.

Black beans pack about 15.0 grams of fiber into a cooked cup of 227 calories, or roughly 6.6 grams per 100 calories. Few foods deliver this much fiber in one serving, which is why they anchor so many high-fiber meals despite mid-list efficiency.

A medium raw tomato holds only about 1.5 grams of fiber, but at 22 calories that still comes to roughly 6.7 grams per 100 calories. Juicy and low in calories, tomatoes add a little fiber and a lot of flavor to almost anything.

Crisp red bell pepper offers about 3.1 grams of fiber per cup for 46 calories, or close to 6.8 grams per 100 calories. Sweet and crunchy, it is one of the easier vegetables to eat raw in real quantity — fiber that feels like a snack.

Lentils are a per-serving heavyweight, with about 15.6 grams of fiber in a cooked cup, though that cup carries 230 calories, so the efficiency figure is around 6.8 grams per 100 calories. They land in a near tie with carrots and red pepper — a tiny vegetable and a hearty legume reaching the same spot for very different reasons.

A medium raw carrot brings about 1.7 grams of fiber for just 25 calories, roughly 6.8 grams per 100 calories. Sweet, crunchy, and easy to keep on hand, the humble carrot quietly matches foods many times its size per calorie.

Cooked split peas offer about 16.3 grams of fiber in a cup of 231 calories, or around 7.0 grams per 100 calories — one of the highest per-serving loads on this list. Simmered into a thick soup, a single bowl can cover a large share of a day's fiber.

Chia seeds are remarkable by the spoonful — about 9.6 grams of fiber in two tablespoons — but those tablespoons carry 136 calories, so the per-calorie figure is roughly 7.1 grams per 100 calories. Stirred into yogurt or soaked into a pudding, chia is a small addition that contributes a surprisingly large amount of fiber.

Navy beans top the legumes for sheer fiber per serving, with about 19.1 grams in a cooked cup — the single biggest per-serving number on this list — while their 255 calories place their efficiency near 7.5 grams per 100 calories. For reaching a daily target, few foods are a more direct route.

Raw broccoli brings about 2.4 grams of fiber per chopped cup for 31 calories, or roughly 7.6 grams per 100 calories. Crunchy raw or tender-crisp cooked, it pairs reliable fiber with a long list of other nutrients — a staple for good reason.

Guava is the fruit that behaves like a vegetable on this list: about 8.9 grams of fiber in a cup for 112 calories, near 7.9 grams per 100 calories. Edible seeds, skin, and flesh together make it one of the most fiber-rich fruits around.

A cup of raw cauliflower offers about 2.1 grams of fiber for 27 calories, or roughly 8.0 grams per 100 calories. Mild and adaptable, it carries fiber from raw platters to roasted sheet pans without adding many calories.

Plain canned pumpkin brings about 3.5 grams of fiber to a half-cup of just 41 calories, around 8.5 grams per 100 calories. It folds smooth, soluble-rich fiber into oatmeal, soups, or baking year-round — no carving required.

Brussels sprouts offer about 3.3 grams of fiber per cup for 38 calories, or close to 8.8 grams per 100 calories. Dense little cabbages at heart, they pack more fiber per serving than their leafier relatives while staying light on calories.

Two cups of raw spinach wilt down to almost nothing, yet still bring about 1.3 grams of fiber for a mere 14 calories — roughly 9.6 grams per 100 calories. It is the classic green that disappears into a dish while quietly raising its fiber.

Okra delivers about 3.2 grams of fiber per cup for 33 calories, around 9.7 grams per 100 calories, much of it the soluble kind behind okra's signature silkiness. Stewed or roasted, it is an underrated, fiber-efficient vegetable.

Turnip greens bring about 1.8 grams of fiber per chopped cup for 18 calories, landing right at 10.0 grams per 100 calories. They share that exact figure with green cabbage and celery — a three-way tie where the order is essentially a coin toss.

Celery is almost pure crunch and water, with about 1.6 grams of fiber per chopped cup for just 16 calories — also 10.0 grams per 100 calories. Its fiber per stalk is small, but the calorie cost is so low that it earns this tier honestly.

Shredded green cabbage offers about 2.2 grams of fiber per cup for 22 calories, rounding to 10.0 grams per 100 calories. Crisp and sturdy, it is the backbone of slaws and stir-fries, with fiber that stretches a long way across a big, low-calorie pile.

Asparagus brings about 2.8 grams of fiber to a cup for 27 calories, or roughly 10.5 grams per 100 calories. Its tender spears carry fiber with a savory depth that makes a generous serving feel like a treat.

Passion fruit is fiber-dense both ways: about 12.3 grams in a half-cup — among the highest per-serving figures here — for 114 calories, still near 10.7 grams per 100 calories. Those crunchy little seeds you scoop and eat are where almost all of it lives.

A cooked medium artichoke offers about 6.8 grams of fiber for 64 calories, or roughly 10.8 grams per 100 calories — a standout that is strong on both metrics at once. Working through the leaves is slow, satisfying eating that delivers serious fiber for a reasonable calorie count.

Ruffled savoy cabbage brings about 2.2 grams of fiber per shredded cup for 19 calories, near 11.5 grams per 100 calories — edging out its smoother green cousin. Tender enough to eat raw, it is a quietly excellent fiber-per-calorie pick.

Kale is a featherweight on the plate — a chopped cup is just 7 calories with about 0.9 grams of fiber — yet that ratio works out to roughly 11.7 grams per 100 calories. Its per-serving fiber is small, so volume is the key: kale shines in generous amounts.

Peppery mustard greens deliver about 1.8 grams of fiber per chopped cup for 15 calories, or close to 11.9 grams per 100 calories. They bring a little bite and a lot of efficiency, and wilt beautifully into warm dishes.

Eggplant offers about 2.5 grams of fiber per cubed cup for 20 calories, near 12.0 grams per 100 calories — the most fiber-efficient of the everyday "dinner" vegetables. Its spongy flesh soaks up flavor while keeping calories low, which makes it such a satisfying base.

Blackberries are a fiber-per-calorie marvel that also delivers by the bowlful: about 7.6 grams in a cup for 62 calories, or roughly 12.3 grams per 100 calories. They sit in a near tie with raspberries, romaine, and collards — the top fruits and greens are remarkably close here.

Two cups of shredded romaine bring about 2.0 grams of fiber for just 16 calories, landing around 12.4 grams per 100 calories. It is the crisp, watery extreme of this ranking — a food whose fiber feels almost free, and a reminder that "salad" can be a genuine fiber strategy when the portion is generous.

Raspberries combine the best of both worlds: about 8.0 grams of fiber in a cup — one of the higher per-serving figures here — for only 64 calories, roughly 12.5 grams per 100 calories. Those tiny seeds carry the load, and few foods make hitting a fiber goal feel so much like dessert.

Raw collards offer about 1.4 grams of fiber per chopped cup for 12 calories, working out to roughly 12.5 grams per 100 calories — effectively tied with raspberries at the top of the leafy tier. Sturdy and mild, collards reward the generous portions that big-leaf greens invite.

Chicory greens make a sharp jump in efficiency, delivering about 1.2 grams of fiber per chopped cup for just 7 calories — close to 17.4 grams per 100 calories. Slightly bitter and often overlooked, they are among the most fiber-dense leafy greens around.

The pale, tightly furled heads of Belgian endive bring about 2.8 grams of fiber per cup for only 15 calories, near 18.2 grams per 100 calories — second only to wheat bran. Crisp and faintly bitter, its boat-shaped leaves are practically built to scoop, and nearly all fiber and water.

At about 19.8 grams of fiber per 100 calories, wheat bran stands alone — and it is the only food here that is also a fiber heavyweight by the spoonful, with roughly 6.4 grams in a quarter-cup that costs just 32 calories. That double strength is what makes it the clearest answer to the question this ranking asks. It is concentrated, mostly insoluble fiber that blends easily into oatmeal, yogurt, smoothies, or baking — a small spoonful that adds a great deal of fiber and very little else.

Here is the honest truth behind the leaderboard. A high fiber-per-calorie score means a food gives you fiber cheaply, in calorie terms — which helps when your aim is to eat satisfying volume, feel full, and keep calories in check. The U.S. Food and Drug Administration's Interactive Nutrition Facts Label notes that fiber contributes to that sense of fullness, part of why fiber-rich, low-calorie foods can be useful for anyone managing their weight.

But a high per-calorie score does not always mean a food gets you to your daily fiber goal quickly. A cup of shredded lettuce and a cup of cooked navy beans are worlds apart in practice: the lettuce is wildly efficient but contributes only a couple of grams, while the beans cost more calories yet deliver nearly 20 grams in one bowl. That is why a per-calorie figure is best for comparing foods, while the per-serving figure tells you what actually lands on your plate.

It is also worth knowing the two broad kinds of fiber. As the National Library of Medicine describes, soluble fiber dissolves into a gel and can help support healthy cholesterol and steadier blood sugar, while insoluble fiber adds bulk and helps things move through the digestive tract. Oats, beans, apples, and citrus lean soluble; wheat bran, many vegetables, and whole grains lean insoluble. A mixed plate supplies both, so there is no need to track them separately.

For most adults, the everyday target is about 28 grams of fiber a day. That figure is the Daily Value used on nutrition labels, set by the U.S. Food and Drug Administration for a 2,000-calorie diet.

It comes from a simple rule of thumb — roughly 14 grams of fiber for every 1,000 calories eaten — described in the Dietary Guidelines for Americans, so people who eat more or fewer calories can scale the number to fit.

The gap between that goal and reality is wide. Federal estimates summarized by the National Library of Medicine put average fiber intake in the United States at only around 16 grams a day — not far past half the target. That gap is exactly why a ranking like this can help: it shows where extra fiber can come from without a lot of extra calories.

A few patterns fall out of the list naturally. Leaning on the top tier — leafy greens, cabbage, celery, berries — lets you eat real volume for very little, which is one reason a big salad or a bowl of berries can feel so satisfying. Leaving edible skins on produce, choosing whole fruit over juice, and keeping crunchy raw vegetables within reach all raise fiber quietly over a day. And when a meal needs a fiber anchor, a spoonful of wheat bran or chia, or a side of beans, adds a lot in one move.

One comfort note matters here. According to the National Institute of Diabetes and Digestive and Kidney Diseases, fiber works best when it is paired with enough fluids — water helps fiber soften stool and move smoothly through the gut — so drinking more as fiber goes up tends to make the whole process more comfortable.

More fiber is not automatically better. The goal is reaching that everyday target from a variety of foods, not maximizing intake. Adding a large amount of fiber too quickly can lead to gas, bloating, or cramping, which is why the U.S. Food and Drug Administration suggests increasing fiber gradually and drinking plenty of fluids as you do.

For most people, food is the most useful place to get fiber, with supplements considered on an individual basis — a point emphasized across federal and academic resources, including the National Library of Medicine. Anyone taking medication is often advised to check with a healthcare professional first, since fiber can affect how some medications are absorbed.

A handful of well-known fiber foods do not appear in the ranking simply because their numbers vary too much by product or preparation to pin down cleanly — yet they are all worth keeping in the rotation. Beans of every kind, whole-grain bread and pasta, oats, barley, bulgur, dried figs and prunes, flaxseed, pistachios, and high-fiber breakfast cereals all contribute meaningfully; with packaged cereals especially, the label is the best guide, since the amount depends on the brand.