8 Foods Highest in Fibre, Ranked
Ranked purely by fibre-per-100g, our own database’s real top 10 is dominated by dried oregano, sage, basil and thyme, genuinely accurate figures, but nobody eats 100g of dried oregano in one sitting, a real pinch is closer to 1g. Filter those out, and keep only foods people actually eat in a real, meaningful portion, and a genuinely different, more useful top 8 emerges.
The real top 8, foods you would actually eat
- Popcorn (plain, air-popped): 14.5g per 100g
- Almond (whole, raw): 12.5g per 100g
- Dark Chocolate (70-85% cocoa): 10.9g per 100g
- Pistachio Nuts: 10.6g per 100g
- Sunflower Seeds (roasted): 9.0g per 100g
- Cooked Black Beans: 8.7g per 100g
- Peanuts (dry roasted): 8.0g per 100g
- Cooked Lentils (green): 7.9g per 100g
Why the raw ranking is misleading
This isn’t a flaw in our data, dried herbs genuinely are that concentrated in fibre per 100g, it’s a flaw in treating every food’s per-100g figure as equally meaningful regardless of how much of it anyone actually eats. A similar trap applies to some legumes too: a dry, uncooked bean or lentil often shows a much higher fibre figure per 100g simply because it hasn’t yet absorbed the water it will during cooking, which is why every legume in the ranking above is the real cooked figure, not the dry one. To compare beans, lentils and other pulses properly, our high fibre beans, lentils and pulses ranking shows the dried and the ready-to-eat figures side by side, and our guide to which beans and lentils have the most fibre explains how dried, canned and cooked versions differ.
Where you will see it used on this site
Every food shown here has its own real, live page, and our full High Fibre hub page lists every food in our database that clears the real regulated High Fibre threshold (6g per 100g, or 3g per 100kcal), not just the top 8. That threshold and this ranking are two different, real lenses on the same underlying data, one asks which foods have the most fibre, the other asks which foods clear a specific legal line, covered in full in What Does “High Fibre” Actually Mean?. A third real lens: what a genuinely realistic day of meals adds up to, not a single food at all, covered in 5 Everyday Meals That Add Up to 30g of Fibre a Day.
*This article is general information, not medical or dietary advice. If you’re making dietary changes for a specific health reason, speak to a doctor or registered dietitian.