High-Fiber Foods: Fiber, Calories & Macros
Fiber is the most underrated number on a nutrition label, and most adults eat barely half the recommended 28 grams a day. Every food on this page carries at least 4 grams of fiber per 100 grams, ranked from highest down — so the most efficient routes to your fiber target are at the top of the table.
For calorie trackers, fiber is quietly doing two jobs. It's the strongest food-level predictor of fullness per calorie, which makes a deficit livable. And it slightly reduces the calories you absorb from a meal, since fiber itself is mostly indigestible and carries some other nutrients out with it. If your log shows you hungry at the same calories that used to satisfy you, raising fiber is usually the first lever worth pulling.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chia Seeds | 2 tbsp (24g) | 117486/100g | 4g | 10.1g | 7.4g |
| Flaxseed (ground) | 2 tbsp, ground (14g) | 72514/100g | 2.5g | 4.8g | 5.2g |
| Almonds | 28g (about 23 nuts) | 162579/100g | 5.9g | 6g | 14g |
| Popcorn (air-popped) | 3 cups (24g) | 116482/100g | 2.4g | 14.7g | 5.6g |
| Sunflower Seeds | 28g kernels (small handful) | 163582/100g | 5.4g | 6.7g | 13.9g |
| Dark Chocolate (70-85%) | 1 oz (28g) | 167598/100g | 2.2g | 12.9g | 11.9g |
| Almond Butter | 2 tbsp (32g) | 196614/100g | 6.7g | 6g | 17.8g |
| Pinto Beans (cooked) | 1 cup (171g, cooked) | 245143/100g | 15.4g | 44.8g | 1.2g |
| Black Beans (cooked) | 1 cup (172g) | 227132/100g | 15.3g | 40.8g | 0.9g |
| Macadamia Nuts | 28g (about 11 nuts) | 201718/100g | 2.2g | 3.9g | 21.2g |
| Lentils (cooked) | 1 cup (198g, cooked) | 230116/100g | 17.8g | 39.8g | 0.8g |
| Chickpeas (cooked) | 1 cup (164g, cooked) | 269164/100g | 14.6g | 44.9g | 4.3g |
| Granola | 1/2 cup (61g) | 256420/100g | 6g | 41.1g | 7.9g |
| Protein Bar | 1 bar (50g) | 206412/100g | 15.2g | 19.2g | 7.6g |
| Pistachios | 28g kernels (about 49 nuts) | 157561/100g | 5.7g | 7.8g | 12.6g |
| Avocado | ½ medium (100g) | 160160/100g | 2g | 8.5g | 14.7g |
| Dates (Medjool) | 1 date, pitted (24g) | 66277/100g | 0.4g | 18g | 0g |
| Walnuts | 28g (about 14 halves) | 183654/100g | 4.3g | 3.8g | 18.3g |
| Guacamole | 2 tbsp (30g) | 47155/100g | 0.6g | 2.6g | 4.3g |
| Pumpkin Seeds | 28g kernels (small handful) | 161574/100g | 8.3g | 4.1g | 13.7g |
| Kidney Beans (cooked) | 1 cup (177g, cooked) | 225127/100g | 15.4g | 40.4g | 0.9g |
| Corn Tortilla | 1 tortilla (26g) | 57218/100g | 1.5g | 11.6g | 0.8g |
| Whole Wheat Bread | 1 slice (32g) | 81252/100g | 4g | 13.7g | 1.1g |
| Pecans | 28g (about 19 halves) | 196700/100g | 2.8g | 3.6g | 20.5g |
| Green Peas | 1 cup (160g, cooked) | 13484/100g | 8.6g | 25g | 0.3g |
| Chocolate Hazelnut Spread | 2 tbsp (37g) | 199539/100g | 2g | 23.1g | 11g |
| Hummus | 2 tbsp (30g) | 69229/100g | 2.2g | 4.5g | 5.1g |
| Blackberries | 1 cup (144g) | 6243/100g | 2g | 13.8g | 0.7g |
| Granola Bar | 1 bar (28g) | 132471/100g | 2.8g | 18g | 5.5g |
| Edamame | 1 cup, shelled (155g) | 188121/100g | 18.4g | 13.8g | 8.1g |
| Peanut Butter | 2 tbsp (32g) | 191598/100g | 7.1g | 7.1g | 16.4g |
| Falafel | 3 patties (51g) | 262514/100g | 4.2g | 14.8g | 21g |
| Tortilla Chips | 1 oz (28g) | 139497/100g | 1.8g | 18.9g | 6.2g |
| Raisins | 1 small box (43g) | 129299/100g | 1.4g | 34.1g | 0.1g |
| Mustard (yellow) | 1 tsp (5g) | 361/100g | 0.2g | 0.3g | 0.2g |
| Rice Cakes | 1 cake (9g) | 35387/100g | 0.7g | 7.3g | 0.3g |
| Kale | 1 cup chopped (21g) | 735/100g | 0.6g | 0.9g | 0.3g |
| Pomegranate | ½ cup arils (87g) | 7283/100g | 1.5g | 16.3g | 1g |
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Frequently Asked Questions
How much fiber should I eat per day?
The FDA daily value is 28g (on a 2,000-calorie diet); common guidance is 25g for women and 38g for men. Most adults get around 15g, so almost everyone has room to improve.
Does fiber have calories?
Partially — soluble fiber ferments in the gut and yields roughly 2 calories per gram, while insoluble fiber yields nearly nothing. Labels handle this inconsistently across countries, but the practical impact on your log is small.
Will adding fiber quickly cause problems?
Jumping from 15g to 35g overnight commonly causes bloating and gas. Ramp up over two to three weeks and drink more water — your gut microbiome adapts, and the side effects fade.
Is a fiber supplement as good as fiber from food?
Supplements like psyllium help with regularity and cholesterol, but whole-food fiber arrives packaged with micronutrients, polyphenols, and chewing-driven satiety that powder can't replicate. Food first, supplement to fill gaps.