Highest Fiber Foods per 100g

The seed drawer wins the fiber crown: chia measures 34g per 100g and flaxseed 27.3g, but the deeper story is the legume shelf — French beans, fava beans and kidney beans all cluster between 25 and 25.2g, in the cheap, bulk-cookable form Arab kitchens have used for centuries. Twenty rows, one column, zero guessing: here is what fiber actually looks like per 100 grams.

How this ranking works

Ranked by the fiber column of the Alkemos database, per 100g, high to low. Spices are excluded from the whole family (curry powder and cinnamon technically tower over everything, but nobody spoons 100g of curry onto dinner); dried and powdered forms are out for the same reason. Seeds, legumes and whole grains are the honest fibre heavyweights that survive those rules.

The table: top 20

#	Food	Fiber (g / 100g)	Calories (kcal/100g)
1	Chia Seeds	34	486
2	Seeds, flaxseed	27.3	534
3	Beans, french, mature seeds, raw	25.2	343
4	Broadbeans (fava beans), mature seeds, raw	25	341
5	Beans, kidney, all types, mature seeds, raw	24.9	333
6	Beans, kidney, california red, mature seeds, raw	24.9	330
7	Beans, kidney, royal red, mature seeds, raw	24.9	329
8	Beans, cranberry (roman), mature seeds, raw	24.7	335
9	Crackers, rye, wafers, plain	22.9	334
10	Beans, great northern, mature seeds, raw	20.2	339
11	Lupins, mature seeds, raw	18.9	371
12	Seeds, pumpkin and squash seeds, whole, roasted, without salt	18.4	446
13	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	16.9	567
14	Baking chocolate, unsweetened, squares	16.6	642
15	Mung beans, mature seeds, raw	16.3	347
16	Cookies, oatmeal, reduced fat	16.1	365
17	Barley, pearled, raw	15.6	352
18	Beans, black, mature seeds, raw	15.5	341
19	Beans, pinto, mature seeds, raw	15.5	347
20	Beans, navy, mature seeds, raw	15.3	337

Source: the Alkemos food database — the same rows each food’s page shows (per-100g values; every name links to that food’s full page).

Reading the table

The Arab-kitchen anchor

Fava beans at 25g per 100g mean a 200g cooked batch delivers around 50g of fiber before you add oil or bread. Beans-and-lentils cookery is not tradition for nostalgia's sake; it is pre-industrial nutrition engineering that happens to top modern tables.

Seeds as a topping, not a plate

A tablespoon of chia is about 12g — roughly 4g of fiber for a spoonful. That is a legitimate boost on yogurt or salad, but the legume rows are where fiber arrives in meal-sized quantities. Treat seeds as the multiplier, legumes as the base.

Watch the calorie column

Every row carries its calories beside it because fiber champions are not automatically light: chia lands at 486 kcal per 100g. The pairing of the two columns is the whole trick — high fiber with moderate calories is the cutting combination; the table gives you both at a glance.

Common questions

Why are spices missing from a fiber ranking?

Ground spices like curry powder carry huge fiber figures per 100g — but a real serving is a teaspoon, not a hectogram. Including them would put a spice rack at the top of a food chart, which serves nobody. The exclusion is mechanical (every "spices-" row in the database) and it is written into the ranking rules on this page.

Do I need to eat the top rows to hit a fiber target?

No — the top of the chart is density, not a prescription. Cooked lentils and beans sit lower per 100g raw yet arrive in 200–300g portions, so a normal bowl of legumes out-delivers a sprinkle of seeds. Build the base from the legume rows, then let seeds and whole grains close the gap.

Are these values raw or cooked?

Each row keeps its own database state — some are raw, some cooked — and the state is part of the row's name on its food page. Cooking usually lowers per-100g fiber slightly as water is absorbed; the ranking keeps both forms visible because both exist in real kitchens.

Turn these tables into a plan: the Macro Calculator splits your daily budget into grams — free, no account needed.