High-Fiber Foods

Rule: At least 5g of fiber per 100g.

These foods each supply at least 5g of fiber per 100g — legumes, whole oats, whole-wheat bread, nuts, and a couple of less obvious entries like popcorn and dark chocolate, both of which are more fiber-dense than they tend to get credit for. Fiber content here comes directly from USDA analytical data, not an estimate, so a food that just misses the 5g cutoff (kale at 4.1g, for instance) is still a reasonably good fiber source — the line has to sit somewhere, and 5g per 100g is where this list draws it.

• Snacks, popcorn, air-popped

  31 kcal · 1g protein per 1 cup, popped

• Nuts, almonds

  162 kcal · 6g protein per 1 oz (about 23 almonds)

• Chocolate, dark, 70-85% cacao solids

  167 kcal · 2g protein per 1 oz (about 3 squares)

• Cereals, oats, regular and quick, not fortified, dry

  152 kcal · 5g protein per 1/2 cup, dry

• Beans, black, mature seeds, cooked, boiled, without salt

  227 kcal · 15g protein per 1 cup, cooked

• Peanuts, all types, raw

  828 kcal · 38g protein per 1 cup

• Lentils, mature seeds, cooked, boiled, without salt

  230 kcal · 18g protein per 1 cup, cooked

• Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

  269 kcal · 15g protein per 1 cup, cooked

• Beans, kidney, red, mature seeds, cooked, boiled, without salt

  225 kcal · 15g protein per 1 cup, cooked

• Avocados, raw, California

  251 kcal · 3g protein per 1 medium

• Nuts, walnuts, english

  183 kcal · 4g protein per 1 oz (about 14 halves)

• Bread, whole-wheat, commercially prepared

  71 kcal · 3g protein per 1 slice

• Snacks, granola bars, hard, plain

  113 kcal · 2g protein per 1 bar

• Edamame, frozen, prepared

  188 kcal · 18g protein per 1 cup

• Peanut butter, smooth style, without salt

  191 kcal · 7g protein per 2 tbsp

No foods currently in the database meet this rule.

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