Fibermaxxing: 50 High Fiber Foods Ranked by Fiber per 100 Calories

The high fiber foods that give you the most fiber per calorie are berries and cooked greens: raspberries lead at 12.5g of fiber per 100 calories, by USDA FoodData Central data. Per portion, beans win, with 19.1g in a cup of navy beans. Fibermaxxing just means eating more of these on purpose, toward the 28g Daily Value the FDA uses on Nutrition Facts labels.

What fibermaxxing is, and what the experts say

Fibermaxxing is a social media nutrition trend. In a January 2026 UCLA Health article, the trend is described as "loading up on fibrous foods," and senior dietitian Yasi Ansari, RDN, says it "basically is encouraging people to increase fiber intake."

The idea holds up better than most trends. The same article cites the Department of Health and Human Services: more than 90 percent of women and 97 percent of men do not meet the recommended daily intake for dietary fiber. It puts typical intake at around 15 grams a day.

The cautions, as UCLA Health states them:

• Go slowly. Ansari says it is best to increase fiber intake slowly, and to drink more water.
• Expect some side effects. Most people will experience some gas and some bloating, and some may even get constipated if they are not getting enough water.
• Take care with gut conditions. People with IBS, Crohn's disease, or ulcerative colitis should use care when increasing fiber and may want to consult a registered dietitian.

Ansari's preferred framing is a sustainable approach that makes fiber part of everyday life, not a one-week challenge.

How much fiber you need per day

Two numbers matter, both from fetched sources:

Source	Daily fiber target
FDA Daily Value (used on Nutrition Facts labels)	28g
Recommended intake cited by UCLA Health	25g for women, 38g for men

The 2025 to 2030 Dietary Guidelines for Americans do not restate a gram target in their summary document, but they do tell you to "prioritize fiber-rich whole grains" and note that high-fiber foods support a diverse gut microbiome. If you are starting near the typical 15 grams, 28 is a realistic first destination, and the cautions above are the reason to get there over weeks, not overnight.

50 high fiber foods, ranked by fiber per 100 calories

Every number below is from USDA FoodData Central (SR Legacy), at USDA's own portion weights. Calories and fiber per portion are calculated from USDA's per-100g figures. Fiber per 100 calories does not depend on portion size, so it is the fairest way to compare a cup of kale with a handful of almonds.

Rank	Food	Portion	Calories	Fiber	Fiber per 100 cal
1	Raspberries	1 cup (123g)	64	8.0g	12.5g
2	Blackberries	1 cup (144g)	62	7.6g	12.3g
3	Collard greens, boiled	1 cup chopped (190g)	63	7.6g	12.1g
4	Kale, raw	1 cup (21g)	7	0.9g	11.7g
5	Artichoke, boiled	1 medium (120g)	64	6.8g	10.8g
6	Spinach, boiled	1 cup (180g)	41	4.3g	10.4g
7	Broccoli, boiled	1/2 cup chopped (78g)	27	2.6g	9.4g
8	Asparagus, boiled	1/2 cup (90g)	20	1.8g	9.1g
9	Green beans, raw	1 cup (100g)	31	2.7g	8.7g
10	Cauliflower, raw	1 cup chopped (107g)	27	2.1g	8.0g
11	Navy beans, boiled	1 cup (182g)	255	19.1g	7.5g
12	Brussels sprouts, boiled	1/2 cup (78g)	28	2.0g	7.2g
13	Chia seeds	1 oz (28.35g)	138	9.8g	7.1g
14	Split peas, boiled	1 cup (196g)	231	16.3g	7.0g
15	Carrot, raw	1 medium (61g)	25	1.7g	6.8g
16	Lentils, boiled	1 cup (198g)	230	15.6g	6.8g
17	Black beans, boiled	1 cup (172g)	227	15.0g	6.6g
18	Green peas, boiled	1 cup (160g)	134	8.8g	6.5g
19	Pinto beans, boiled	1 cup (171g)	245	15.4g	6.3g
20	Strawberries	1 cup halves (152g)	49	3.0g	6.2g
21	Pear	1 medium (178g)	101	5.5g	5.4g
22	Bulgur, cooked	1 cup (182g)	151	8.2g	5.4g
23	Flaxseed, ground	1 tbsp (7g)	37	1.9g	5.1g
24	Orange	1 fruit (131g)	62	3.1g	5.1g
25	Kidney beans, boiled	1 cup (177g)	225	11.3g	5.0g
26	Kiwi	1 fruit (69g)	42	2.1g	4.9g
27	Chickpeas, boiled	1 cup (164g)	269	12.5g	4.6g
28	Apple, with skin	1 medium (182g)	95	4.4g	4.6g
29	Edamame, frozen, prepared	1 cup (155g)	188	8.1g	4.3g
30	Blueberries	1 cup (148g)	84	3.6g	4.2g
31	Avocado	1 cup cubes (150g)	240	10.1g	4.2g
32	Dried figs	3 figs (25.2g)	63	2.5g	3.9g
33	Popcorn, air-popped	1 oz (28.35g)	110	4.1g	3.7g
34	Sweet potato, baked	1 medium (114g)	103	3.8g	3.7g
35	Pearled barley, cooked	1 cup (157g)	193	6.0g	3.1g
36	Prunes	5 prunes (47.5g)	114	3.4g	3.0g
37	Banana	1 medium (118g)	105	3.1g	2.9g
38	Mango	1 cup pieces (165g)	99	2.6g	2.7g
39	Whole-wheat spaghetti, cooked	1 cup (117g)	174	4.6g	2.6g
40	Russet potato, baked, with skin	1 medium (173g)	164	4.0g	2.4g
41	Medjool date	1 date (24g)	66	1.6g	2.4g
42	Oatmeal, cooked with water	1 cup (234g)	166	4.0g	2.4g
43	Whole-wheat bread	1 slice (32g)	81	1.9g	2.4g
44	Quinoa, cooked	1 cup (185g)	222	5.2g	2.3g
45	Almonds	1 oz, 23 almonds (28.35g)	164	3.5g	2.2g
46	Pistachios	1 oz, 49 kernels (28.35g)	159	3.0g	1.9g
47	Peanuts, dry-roasted	1 oz (28.35g)	166	2.4g	1.4g
48	Brown rice, cooked	1 cup (202g)	248	3.2g	1.3g
49	Walnuts	1 oz, 14 halves (28.35g)	185	1.9g	1.0g
50	Peanut butter, smooth	2 tbsp (32g)	191	1.6g	0.8g

Ties are ranked on unrounded values. For comparison, here are five everyday low-fiber foods from the same database:

Food	Portion	Calories	Fiber	Fiber per 100 cal
White bread	1 slice (29g)	77	0.8g	1.0g
White rice, cooked	1 cup (158g)	205	0.6g	0.3g
Chicken breast, roasted	1/2 breast (86g)	142	0g	0g
Egg, hard-boiled	1 large (50g)	78	0g	0g
Cheddar cheese	1 slice, 1 oz (28g)	115	0g	0g

What the ranking actually tells you

Greens and berries are the most efficient. The top ten is nothing but berries and vegetables, at 8 to 12.5 grams of fiber per 100 calories. The catch is volume: a cup of raw kale is 0.9g, because a cup of kale weighs 21 grams. These foods are best at adding fiber without adding calories, not at hitting a big number on their own.

Beans and lentils do the heavy lifting. Navy beans, split peas, lentils, pinto beans, and black beans each carry 15 to 19 grams per cup at 227 to 255 calories. One cup gets you more than halfway to the 28g Daily Value. No other group comes close per portion, and they bring protein with them: a cup of lentils has about 18g.

Chia is the seed exception. At 9.8g per ounce and 7.1g per 100 calories, chia is the only seed or nut that ranks alongside the legumes. Ground flaxseed is also efficient per calorie, but a tablespoon is only 1.9g.

Nuts are fiber with a calorie bill. Almonds, pistachios, peanuts, and walnuts all contain real fiber, but at 159 to 185 calories an ounce they rank near the bottom per calorie. An ounce of walnuts is 185 calories for 1.9g of fiber, while a cup of raspberries is 64 calories for 8.0g. Nuts earn their place for other reasons; just count them.

Whole grains beat refined ones, modestly. A slice of whole-wheat bread has 1.9g against 0.8g for white. A cup of brown rice has 3.2g against 0.6g for white, but costs 43 more calories. Grains are a steady contributor, not a fibermaxxing shortcut, as the rice, pasta, and oatmeal guides show.

Dried fruit is concentrated both ways. Prunes, figs, and dates have plenty of fiber per gram because the water is gone, but the calories concentrate too. Per 100 calories they land in the middle of the table, below a fresh pear or apple. Our apple and banana guides cover fresh fruit sizes.

A sample fibermaxxed day: 40.9g of fiber

Here is one realistic day built only from the tables above. It clears both the 28g Daily Value and the 38g figure for men, and it stays at a moderate calorie level.

Meal	Foods	Calories	Fiber
Breakfast	Oatmeal, 1 cup (166) + blueberries, 1 cup (84) + ground flaxseed, 1 tbsp (37)	287	9.5g
Lunch	Black beans, 1 cup (227) + brown rice, 1 cup (248) + chicken breast, 1/2 breast (142)	617	18.2g
Snack	Apple, 1 medium (95) + peanut butter, 2 tbsp (191)	286	6.0g
Dinner	Whole-wheat spaghetti, 1 cup (174) + broccoli, 1/2 cup (27) + chicken breast, 1/2 breast (142)	343	7.2g
Total		1,533	40.9g

The fiber math: 4.0 + 3.6 + 1.9 = 9.5 at breakfast, 15.0 + 3.2 + 0 = 18.2 at lunch, 4.4 + 1.6 = 6.0 for the snack, 4.6 + 2.6 + 0 = 7.2 at dinner, and 9.5 + 18.2 + 6.0 + 7.2 = 40.9g. The calorie figures are for the foods alone. Cooking oil, sauce, and cheese would add calories and essentially no fiber.

Notice where the fiber came from: the cup of black beans alone supplied 15.0 of the 40.9 grams. If you are coming from 15 grams a day, this is not where you start. Following UCLA Health's advice, add one high-fiber swap at a time and drink more water as you go.

How to log high-fiber meals in Nouri

To be clear about what Nouri does: it tracks calories and macros, meaning protein, carbs, and fat. It does not track fiber. Use the tables here to plan the fiber, and use Nouri to keep the calories honest, because fibermaxxing has a calorie trap built in. The densest items on the list are the ones people pile on: chia, nut butter, walnuts, avocado. A fibermaxxing bowl with 2 tablespoons of peanut butter and an ounce of walnuts is 376 calories before the oats.

High-fiber meals are mixed meals, which is exactly where database searching breaks down. I used MyFitnessPal first, and the numbers were never the problem. Logging a normal dinner took several minutes, and after a long day I just would not do it. A lentil bowl with five components is that problem in one plate. In Nouri you describe it the way you would text a friend: "lentil bowl with brown rice, half an avocado, and a spoon of tahini." Nouri returns calories and macros right away and shows its reasoning per item, so you can see whether the avocado was counted as a half or a whole. Add context like "large portion" and it recalculates.

There are four equal ways to log: type it like a note, say it out loud, snap a photo, or ask Siri from the lock screen with "Hey Siri, track food in Nouri" and one sentence. With photos, Nouri turns the picture into a sentence first, so you can correct it before anything is counted. That matters for overnight oats, where the chia and the nut butter are stirred in and invisible. Text and voice are the most precise for meals like that. Nouri is iPhone (iOS only), and you can try it free.

The weekly view is where a fiber habit meets your calorie goal. Your Nouri Report arrives every Sunday evening once you have logged four or more days, with your average calories and macros against your targets, days on target judged by your goal, your wins and slips, and one clear focus for the next week. If adding beans and nuts nudged your average up, that is where you will see it.

FAQ

What are the highest fiber foods?

Per portion, beans and lentils: a cup of boiled navy beans has 19.1g, split peas 16.3g, and lentils 15.6g, by USDA data. Per calorie, raspberries, blackberries, and cooked collard greens lead at over 12g of fiber per 100 calories.

What is fibermaxxing?

Fibermaxxing is a social media trend of loading up on fibrous foods to raise your daily fiber intake. A UCLA Health dietitian describes it as encouraging people to increase fiber intake, and recommends doing it slowly with more water.

How much fiber should I eat a day?

The FDA Daily Value used on Nutrition Facts labels is 28g. UCLA Health cites 25g for women and 38g for men. Most people get around 15g, per the same UCLA article.

Is fibermaxxing safe?

Most people fall short on fiber, so raising it is a reasonable goal, but UCLA Health advises increasing it slowly and drinking more water. Gas and bloating are common at first, and constipation can happen without enough water. People with IBS, Crohn's disease, or ulcerative colitis should be careful and may want to see a registered dietitian.

Which fruit has the most fiber?

Among common fresh fruits, raspberries lead with 8.0g per cup and blackberries follow with 7.6g. A medium pear has 5.5g, and a cup of avocado cubes has 10.1g, though at 240 calories.

Which vegetable has the most fiber?

Per cup, boiled collard greens at 7.6g and a medium boiled artichoke at 6.8g stand out. Green peas, which USDA groups with vegetables, carry 8.8g per cup.

How much fiber is in chia seeds?

One ounce of dried chia seeds has 9.8g of fiber and 138 calories, per USDA. That is the most fiber per ounce of any seed or nut in our list, and 7.1g per 100 calories.

Are high fiber foods good for weight loss?

Many are very low in calories: the top ten foods in our ranking are all under 70 calories per portion. But fiber-rich nuts, seeds, avocado, and dried fruit are calorie-dense, so the total still has to fit your target. Calorie Counting 101 covers how to set one.

Is oatmeal high in fiber?

Moderately. A cup of oatmeal cooked with water has 4.0g of fiber and 166 calories, which ranks it in the middle of whole grains. Topping it with a cup of raspberries triples the fiber, to 12.0g, for 64 more calories.

Does brown rice have more fiber than white rice?

Yes. A cup of cooked brown rice has 3.2g of fiber against 0.6g for a cup of white rice, by USDA data. Brown rice also runs 248 calories per cup against 205, partly because a cup of brown rice weighs more.

Can you get too much fiber?

UCLA Health's caution is about pace rather than a ceiling: increase gradually and drink more water, because a sudden jump brings gas, bloating, and possibly constipation. If you have a digestive condition, talk to a registered dietitian before fibermaxxing.

What is the easiest way to track calories on a high fiber diet?

Say or type the whole meal in one line, like "black bean bowl with brown rice and chicken," and let Nouri split it into items with calories and macros. Nouri does not count fiber, so plan that from a list like this one and let the app keep the calories and protein in check.

Beans first, berries and greens around them, and nuts measured rather than poured. When the bowls get complicated, Nouri turns one sentence into a calorie and macro log, and How to Track Calories Without Weighing Food covers portions you can eyeball. For the protein side of the same meals, start with How to Track Macros.

Sources

• UCLA Health, "Is 'fibermaxxing' a sound nutrition trend?" by Sandy Cohen, January 6, 2026, uclahealth.org/news/article/fibermaxxing-sound-nutrition-trend (checked October 3, 2026)
• U.S. Food and Drug Administration, Daily Value on the Nutrition and Supplement Facts Labels (Dietary Fiber, 28g), fda.gov (checked October 3, 2026)
• Dietary Guidelines for Americans, 2025 to 2030, cdn.realfood.gov/DGA.pdf (checked October 3, 2026)
• USDA FoodData Central, SR Legacy, (checked October 3, 2026). Legumes: navy beans (FDC 173746), split peas (FDC 172429), lentils (FDC 172421), black beans (FDC 173735), green peas (FDC 170420), pinto beans (FDC 175200), kidney beans (FDC 173740), chickpeas (FDC 173757), edamame (FDC 168411). Grains: bulgur (FDC 170287), popcorn, air-popped (FDC 167959), pearled barley (FDC 170285), whole-wheat pasta (FDC 168910), oatmeal (FDC 173905), whole-wheat bread (FDC 172688), quinoa (FDC 168917), brown rice (FDC 169704). Vegetables: collards (FDC 170407), kale (FDC 168421), artichoke (FDC 168386), spinach (FDC 168463), broccoli (FDC 169967), asparagus (FDC 168390), green beans (FDC 169961), cauliflower (FDC 169986), Brussels sprouts (FDC 169971), carrots (FDC 170393), sweet potato (FDC 168483), russet potato (FDC 170030). Fruits: raspberries (FDC 167755), blackberries (FDC 173946), strawberries (FDC 167762), pear (FDC 169118), orange (FDC 169097), kiwi (FDC 168153), apple (FDC 171688), blueberries (FDC 171711), avocado (FDC 171705), dried figs (FDC 174665), prunes (FDC 168162), banana (FDC 173944), mango (FDC 169910), Medjool dates (FDC 168191). Nuts and seeds: chia (FDC 170554), flaxseed (FDC 169414), almonds (FDC 170567), pistachios (FDC 170184), peanuts, dry-roasted (FDC 173806), walnuts (FDC 170187), peanut butter (FDC 172470). Comparisons: white bread (FDC 174924), white rice (FDC 168878), chicken breast (FDC 171477), hard-boiled egg (FDC 173424), cheddar (FDC 170899)
• Portion weights are USDA's own household measures (5 prunes and 3 figs are multiples of USDA's single-piece weights); per-portion values calculated from USDA per-100g figures times those weights