datafood
Sign up
datafood

Ranking

Foods highest in fibre

Dietary fibre consists of non-digestible carbohydrates of plant origin. The indicative value for adults is 30 g per day. The highest contents are found in seeds, bran, pulses and wholegrain cereals. Top 30 contents per 100 g, out of 801 foods in the database with a measurable value.

By family: Prepared dishes By family: Vegetables By family: Meat and offal By family: Sweets By family: Cereal products, pulses and potatoes By family: Milk and dairy products By family: Fruit By family: Bread, flakes and breakfast cereals By family: Sausages and cold meats By family: Fats and oils By family: Plant based protein foods and alternatives to animal products By family: Various By family: Nuts, seeds and oleaginous fruit By family: Non-alcoholic beverages By family: Savoury snacks

Top 30 · fibre content per 100 g

1Agar Agar Agar AgarGelling and binding agents · Various 74.1 g247 % NRV 2Wheat bran, raw Wheat bran, rawFlakes, bran and germs · Bread, flakes and breakfast cereals 45.1 g150 % NRV 3Rosemary, dried Rosemary, driedHerbs · Vegetables 42.6 g142 % NRV 4Chia seed Chia seedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 40.9 g136 % NRV 5Seaweed, Nori, dried Seaweed, Nori, driedDried vegetables · Vegetables 36.3 g121 % NRV 6Coffee, instant, powder Coffee, instant, powderCoffee · Non-alcoholic beverages 34.1 g114 % NRV 7Cocoa powder, without sugar Cocoa powder, without sugarChocolate and cocoa products · Sweets 29.5 g98 % NRV 8Cocoa powder, deoiled, without sugar Cocoa powder, deoiled, without sugarChocolate and cocoa products · Sweets 28.9 g96 % NRV 9Linseed LinseedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 26.9 g90 % NRV 10Bean, green, dried Bean, green, driedDried vegetables · Vegetables 25.3 g84 % NRV 11Coconut, dried (coco flakes) Coconut, dried (coco flakes)Nuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 24.7 g82 % NRV 12Soya flour, defatted Soya flour, defattedFlour and starch · Cereal products, pulses and potatoes 24.5 g82 % NRV 13Cinnamon CinnamonSalt, spices and flavours · Various 24.4 g81 % NRV 14Blueberry, freeze-dried Blueberry, freeze-driedDried fruit · Fruit 24.4 g81 % NRV 15Soya, textured (pieces, minced), dried Soya, textured (pieces, minced), driedPlant based protein foods · Plant based protein foods and alternatives to animal products 23.5 g78 % NRV 16Lentil, whole, dried Lentil, whole, driedPulses · Cereal products, pulses and potatoes 23.2 g77 % NRV 17Common bean (all types), mature seed, dried Common bean (all types), mature seed, driedPulses · Cereal products, pulses and potatoes 22.6 g75 % NRV 18Soybean, dried Soybean, driedPulses · Cereal products, pulses and potatoes 22 g73 % NRV 19Chickpea, dried Chickpea, driedPulses · Cereal products, pulses and potatoes 21 g70 % NRV 20Paprika (spice) Paprika (spice)Salt, spices and flavours · Various 20.9 g70 % NRV 21Legumes/Pulses, (average) dried Legumes/Pulses, (average) driedPulses · Cereal products, pulses and potatoes 19.8 g66 % NRV 22Black salsify, steamed (without addition of salt) Black salsify, steamed (without addition of salt)Cooked vegetables (incl. cans) · Vegetables 19.3 g64 % NRV 23Rye flour (wholemeal) Type 1800 Rye flour (wholemeal) Type 1800Flour and starch · Cereal products, pulses and potatoes 19 g63 % NRV 24Black salsify, raw Black salsify, rawFresh vegetables · Vegetables 18.5 g62 % NRV 25Lentil, split, dried Lentil, split, driedPulses · Cereal products, pulses and potatoes 18.2 g61 % NRV 26Soya flour, full fat Soya flour, full fatFlour and starch · Cereal products, pulses and potatoes 18 g60 % NRV 27Wheat germ Wheat germFlakes, bran and germs · Bread, flakes and breakfast cereals 16.3 g54 % NRV 28Crispbread, wholemeal, with linseeds Crispbread, wholemeal, with linseedsCrispbreads, rusks, crackers and wafers · Bread, flakes and breakfast cereals 16 g53 % NRV 29Coco macaroon, homemade Coco macaroon, homemadeCookies · Sweets 15.7 g52 % NRV 30Oat bran, raw Oat bran, rawFlakes, bran and germs · Bread, flakes and breakfast cereals 15.4 g51 % NRV

How much to cover my needs?

Amount providing 100% of the adult NRV (30 g): (indicative benchmark: annex 10 of the Swiss FIC ordinance sets no value for this nutrient)

Food/100 gAmount
Agar Agar74.1 g40 g
Wheat bran, raw45.1 g67 g
Rosemary, dried42.6 g70 g

Theoretical benchmark: real diets combine several sources across the day.

See also