Fiber is all the rage right now — and for good reason. While high-protein meals have dominated health content for months, it’s time to shift some attention to another key nutrient: fiber. In this post, you’ll find 40 high fiber foods ranked by calories that support digestion, satiety, and weight management — all ranked by calories per 100 grams.
One quote that I read recently that really stuck with me was:
“You’re not going to get a chronic health condition by not eating 100 grams of protein a day, but you can from not consuming enough fibre.”
Like damn…what a wake-up call.
Well…why is fiber so important?
The benefits of fiber are countless. However, I hope that this summarized list provides you with enough motivation to start incorporating more fiber into your diet:
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Reduces the risk of particular cancers.
The fiber found in fruits has been found to be highly related to a reduced risk of breast cancer. Likewise, the fibre found in whole grains has been found to the correlated with a reduced risk of colorectal cancer.
2. Reduces the risk of type 2 diabetes.
Studies on the reasoning behind fiber’s role in lowering diabetes risk are currently inconclusive. However, it has been hypothesized that fiber has the capacity to regulate glucose levels in the blood, which has a positive impact on the gut microbiome.
3. Facilitates regular bowel movements.
Through its ability to add bulk to stool while also softening it, foods that are high in fibre can relieve constipation and promote regular bowel movements. However, make sure you are drinking enough water (otherwise, fiber can easily have the opposite effect)!
4. Increases life expectancy.
Previous studies have found that individuals who consumed enough dietary fiber were at a lower risk of dying (i.e., whether it be from cancer or another chronic illness). Additionally, fibre can contribute to a higher availability of calcium in the colon, serving to maintain bone density.
As we get older, having strong bones gets increasingly important, as it can decrease our risk of dying from a serious injury/fall. In other words, eating foods that are high in fiber may allow you to live a longer life.
Source: eatingwell.com
5. Supports weight loss.
Research has demonstrated that more viscous, rich sources of fiber (e.g., oats, flax seeds, asparagus, legumes, etc.) may increase fullness after consumption. With a reduced appetite, individuals may find it easier to maintain a caloric deficit and/or refrain from over-eating.
Source: healthline.com
How much fiber do we need?
The tricky thing is determining how much fiber we are required to consume for a balanced diet. The estimation is ultimately going to vary according to several factors, including gender, age, weight, height, and level of movement.
A general rule of thumb is that women should be aiming for 25-35 grams of fiber per day, while men should be aiming for 35-45 grams.
You may desire to calculate a more accurate estimate for your fiber target by using a fiber calculator.
Now, these estimates may not seem out of reach to you. However, when you realize how many servings of fiber-rich foods would be required to meet them (e.g., one apple is only about 5-6 grams of fiber), your perspective may change.
After being more aware of dietary fiber requirements, along with how much fiber is in our food, I realized just how easy it is to get little to no fiber in a day. I mean, before I started to focus on my health, I likely had days where I had close to no fiber at all!
The bottom line is that the average American diet does not make eating enough fiber easy…at all. Meaning, we need to be intentional about the amount of fiber we are consuming.
Meeting all your goals
I can recognize that each and every one of you may be in a different stage of your health and fitness journey, with some of you focused on weight loss/cutting, while others may be attempting to eat in a surplus.
I know what you may be thinking, “I already have to count my calories to make sure that I’m not overeating while also ensuring that I’m eating enough protein. Now, you’re telling me there is another thing that I have to track? How am I supposed to meet all these “goals” while being in a calorie deficit“?
This is why I have organized a list of 40 high fiber foods ranked by calories, based on how worthwhile they are for their fiber content relative to their calorie count — meaning you get the best fiber “bang for your calorie buck.” That way, those of you who are focused on eating larger quantities of lower-calorie foods may wish to focus on the top of the list.
Likewise, for others who are hoping to gain weight, you may wish to shift your focus to the bottom of the list, which focuses on higher calorie fiber-rich foods.
Through recognizing the great importance of dietary fiber, I have developed this list of high fiber foods that you may desire to take with you on your next grocery run.
Feel free to focus on the lower calorie foods for weight loss, foods in the middle for maintenance (or a combination of low and high calorie foods), and foods at the bottom for weight gain.
1. Cucumbers
Calories (per 100g): 16
Fiber (per 100g): 0.5
0.5 grams may not seem like much, but 100 grams of sliced cucumber only amounts to a 3/4 cup, so feel free to double up on the portion for an extremely low-calorie snack with a bit of fiber!
2. Celery
Calories (per 100g): 16
Fiber (per 100g): 1.6
Note: 100 grams of celery equates to a 2/3 cup.
3. Zucchini
Calories (per 100g): 17
Fiber (per 100g): 1.1
Note: 100 grams of zucchini equates to a 3/4 cup.
4. Raw spinach
Calories (per 100g): 23
Fiber (per 100g): 2.2
Note: 100 grams of spinach equates to 2.75 cups. Meaning, in order to get a decent amount of fibre from spinach, it may be best consumed as the base of a salad.
5. Romaine lettuce
Calories (per 100g): 25
Fiber (per 100g): 2.1
Note: 100 grams of romaine equates to 2 cups. So just like with spinach, to reap this food’s fiber benefits, you would need to add a decent portion of it to a salad.
6. Radishes
Calories (per 100g): 16
Fiber (per 100g): 1.6
Note: 100 grams of radish is the same as 0.85 cups.
7. Asparagus
Calories (per 100g): 20
Fiber (per 100g): 2.1
Note: 100 grams of raw asparagus equates to about a 3/4 cup.
8. Cauliflower
Calories (per 100g): 25
Fiber (per 100g): 2.0
Note: 100 grams of raw cauliflower is the same as about a 1/3 cup.
9. Strawberries
Calories (per 100g): 32
Fiber (per 100g): 2.0
Note: 100 grams of fresh strawberries is equal to a 1/2 cup.
Bonus: Berries are also crucial for gut health. Click here to learn more.
10. Broccoli
Calories (per 100g): 34
Fiber (per 100g): 2.6
Note: 100 grams of raw broccoli is equal to about 1.5 cups.
11. Carrots
Calories (per 100g): 41
Fiber (per 100g): 2.8
Note: 100 grams of raw carrots are equal to a 2/3 cup.
12. Oranges
Calories (per 100g): 47
Fiber (per 100g): 2.5
Note: 100 grams of orange without the skin is equal to around a 1/2 cup.
13. Apples
Calories (per 100g): 52
Fiber (per 100g): 2.4
Note: 100 grams of apples with skin is equal to around a 1/2 cup, and about half of a whole apple. Meaning, eating an entire apple is usually around 100 calories and 5 grams of fiber!
14. Blueberries
Calories (per 100g): 57
Fiber (per 100g): 2.4
Note: 100 grams of blueberries are equal to around a 1/2 cup, making a full cup of blueberries around 100 calories and 5 grams of fiber!
Bonus: Berries are also crucial for gut health. Click here to learn more.
15. Pears
Calories (per 100g): 57
Fiber (per 100g): 3.1
Note: 100 grams of pear (with the skin on) is equal to around a 1/2 cup, or half of a whole pear (depending on the size). In other words, eating a whole pear is a great low-calorie, high fiber (6-7 grams) snack!
16. Brussels sprouts
Calories (per 100g): 43
Fiber (per 100g): 3.8
Note: 100 grams of raw Brussels sprouts are equal to around a 3/4 cup.
17. Raspberries
Calories (per 100g): 52
Fiber (per 100g): 6.5
Note: 100 grams of raspberries equate to around a 3/4 cup. Now these are great. A 100-calorie serving of raspberries provides you with 13 grams of fiber!
Bonus: Berries are also crucial for gut health. Click here to learn more.
18. Kiwi
Calories (per 100g): 61
Fiber (per 100g): 3.0
Note: On average, kiwis are about 75 grams without the skin (46 calories, 2.3g of fiber).
Pro tip: Leaving the skin on the kiwi increases its fiber by about 35% (one skin-on kiwi = 3.5 grams of fiber)!
19. Sweet potato (boiled)
Calories (per 100g): 76
Fiber (per 100g): 3.0
Note: 100 grams of boiled sweet potato (if cut up) equates to about a 1/2 cup.
20. Oats (cooked)
Calories (per 100g): 71
Fiber (per 100g): 2.5
Note: If you are measuring your oats raw, 100 grams yields about 390 calories and 10 grams of fiber.
21. Quinoa (cooked)
Calories (per 100g): 120
Fiber (per 100g): 2.8
Note: A 100-gram serving of cooked quinoa is approximately a 1/2 cup.
22. Brown rice (cooked)
Calories (per 100g): 123
Fiber (per 100g): 1.8
Note: A 100-gram serving of cooked brown rice is approximately a 1/2 cup.
23. Whole wheat pasta (cooked)
Calories (per 100g): 124
Fiber (per 100g): 3.9
Note: When using penne as an example, due to its popularity, a 100-gram serving of cooked whole wheat pasta is approximately a 3/4 cup.
Yes– you can eat pasta and lose weight! It is a common misconception that pasta is always extremely calorically dense, but it really is more about the portion size. Additionally, the higher fiber content in whole wheat pasta may allow you to feel fuller after a smaller portion.
Pro tip: Mix in some of the high-fiber vegetables from the top of the list for more fiber, and to increase the volume of the meal!
24. Chickpeas (cooked)
Calories (per 100g): 164
Fiber (per 100g): 7.6
Note: 100 grams of cooked chickpeas is approximately a 3/4 cup.
25. Lentils (cooked)
Calories (per 100g): 116
Fiber (per 100g): 7.9
Note: 100 grams of cooked lentils is approximately a 1/2 cup.
Bonus: Lentils are also crucial for gut health. Click here to learn more.
26. Kidney beans (cooked)
Calories (per 100g): 127
Fiber (per 100g): 6.4
Note: 100 grams of kidney beans is approximately a 1/2 cup.
27. Black beans (cooked)
Calories (per 100g): 132
Fiber (per 100g): 8.7
Note: 100 grams of black beans is approximately a 1/2 cup.
28. Edamame (boiled, just beans)
Calories (per 100g): 121
Fiber (per 100g): 5.2
Note: 100 grams of cooked edamame without the shells is approximately a 1/2 cup. If you’re eating them straight out of the shell, rather than popping them out before, then the serving would be approximately 1 cup.
29. Green peas (boiled)
Calories (per 100g): 84
Fiber (per 100g): 5.7
Note: 100 grams of boiled peas is about a 1/2 cup.
30. Avocados
Calories (per 100g): 160
Fiber (per 100g): 6.7
Note: One whole, medium-sized avocado is usually around 100 grams, though they can vary greatly (i.e., depending on the size of the avocado, the size of the pit, etc.). I’ve seen some around 130 grams, while others are around 90.
Bonus: Avocados are also crucial for gut health. Click here to learn more.
31. Dates (pitted, Medjool)
Calories (per 100g): 325
Fiber (per 100g): 12.5
Note: Dates vary greatly in size. So, 100 grams could be anywhere from 5 to 10 dates.
32. Chia seeds
Calories (per 100g): 486
Fiber (per 100g): 34.4
Note: Okay, I know the calories look insane. But realistically, you are not going to be consuming 100 grams of chia seeds in a single serving… nor would I recommend it. A standard serving of chia seeds is usually 2 tablespoons (15 grams), which contains 70 calories and 5 grams of fiber. Feel free to add more (or less) if you wish!
Bonus: Chia seeds are also crucial for gut health. Click here to learn more.
33. Flaxseeds
Calories (per 100g): 534
Fiber (per 100g): 27.3
Note: Similarly to chia seeds, you would likely be measuring flax seeds out in tablespoons. Two tablespoons of flaxseeds contain 80 calories and would provide you with 4 grams of fiber.
34. Pumpkin seeds
Calories (per 100g): 559
Fiber (per 100g): 18.4
Note: 100 grams of pumpkin seeds equate to approximately a 1/2 cup.
35. Almonds
Calories (per 100g): 579
Fiber (per 100g): 12.5
Note: 100 grams of almonds is approximately a 2/3 cup.
36. Sunflower seeds (with shells)
Calories (per 100g): 584
Fiber (per 100g): 8.6
Note: 100 grams of sunflower seeds with the shells on is approximately a 2/3 cup.
37. Walnuts
Calories (per 100g): 644
Fiber (per 100g): 6.7
Note: 100 grams of walnuts is approximately a 2/5 cup.
38. Pistachios (without shell)
Calories (per 100g): 562
Fiber (per 100g): 10.3
Note: 100 grams of pistachios without the shell is approximately 1 cup.
39. Hazelnuts
Calories (per 100g): 628
Fiber (per 100g): 9.7
Note: 100 grams of hazelnuts is approximately a 3/4 cup.
40. Pecans
Calories (per 100g): 691
Fiber (per 100g): 9.6
Note: 100 grams of pecans is approximately a 3/4 cup.
The Bottom Line.
As you can tell, there are numerous high fiber foods that rank very low in calories, and others that rank on the higher end. The goal is not to have you strictly stick to one side of the list or the other, but to realize how a combination of several of these foods can allow you to meet your daily fiber goal.
By combining some of the low-calorie foods with the higher-calorie ones, you can create several creative, delicious salads, bowls, and even snacks.
Even though fiber is crucial for gut health, it can have a backfiring effect if it is not consumed with enough water. As mentioned, fiber adds bulk to the stool, but without enough fluids to allow it to pass, it may back you up.
A good rule of thumb is to drink half of your body weight (in pounds) in ounces of water. Considering that one cup is 8 fluid ounces, a 140-pound woman, for instance, would need to aim to drink between 8.5-9 cups of water a day.
With all things considered, taking this list with you on your next grocery run would be wise, as it would allow you to ensure that your fridge and pantry are packed with fiber-rich foods that are as low (or as high) in calories as you desire.
Getting enough fiber really is much easier than you think, regardless of where you are in your fitness and/or weight-loss journey. And it really just begins with the groceries you buy!
References & Sources
- Nutrition data for whole foods (fruits, vegetables, legumes, nuts, seeds, grains) was sourced from:
- USDA FoodData Central — https://fdc.nal.usda.gov/
- and Canadian Nutrient File — https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
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Nutritional information for packaged or processed foods (e.g., Medjool dates) was taken from the product’s nutrition label provided by the manufacturer.
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Additional fiber and calorie content verified through reputable nutrition websites and peer-reviewed studies.