High-fiber foods, ranked by the portion.

Fiber keeps things moving. If you're adding more, go up a little at a time and drink water alongside it. Here are everyday foods ranked by how much fiber one usual portion gives you.

Aim for about 14 g of fiber for every 1,000 calories, which is about 28 g a day on 2,000 calories.Source: Dietary Guidelines for Americans, 2020–2025

Food		Share of a day		Calories
Navy beans, cooked from dry1 cup (182 g) · Legumes & soy	19.1 g	68%	7.5 g	255
Split peas, cooked1 cup (196 g) · Legumes & soy	16.3 g	58%	7 g	231
Lentils, cooked1 cup (198 g) · Legumes & soy	15.6 g	56%	6.8 g	230
Mung beans, cooked1 cup (202 g) · Legumes & soy	15.4 g	55%	7.2 g	212
Pinto beans, cooked from dry1 cup (171 g) · Legumes & soy	15.4 g	55%	6.3 g	245
Black beans, cooked from dry1 cup (172 g) · Legumes & soy	15 g	54%	6.6 g	227
Lima beans, cooked from dry1 cup (188 g) · Legumes & soy	13.2 g	47%	6.1 g	216
Kidney beans, cooked from dry1 cup (177 g) · Legumes & soy	13.1 g	47%	5.8 g	225
Chickpeas, cooked from dry1 cup (164 g) · Legumes & soy	12.5 g	45%	4.6 g	269
Great northern beans, cooked from dry1 cup (177 g) · Legumes & soy	12.4 g	44%	5.9 g	209
Black-eyed peas, cooked from dry1 cup (171 g) · Legumes & soy	11.1 g	40%	5.6 g	198
Soybeans, cooked1 cup (172 g) · Legumes & soy	10.3 g	37%	3.5 g	296
Fava beans, cooked1 cup (170 g) · Legumes & soy	9.2 g	33%	4.9 g	187
Acorn squash, baked1 cup cubes (205 g) · Vegetables	9 g	32%	7.9 g	115
Black bean soup, canned (prepared)1 cup (247 g) · Snacks & other	8.4 g	30%	7.4 g	114
Chili with beans, canned1 cup (256 g) · Snacks & other	8.4 g	30%	3.1 g	274
Bulgur, cooked1 cup (182 g) · Grains & bread	8.2 g	29%	5.4 g	151
Raspberries1 cup (123 g) · Fruit	8 g	29%	12.7 g	63
Blackberries1 cup (144 g) · Fruit	7.6 g	27%	12.3 g	62
Collard greens, cooked1 cup (190 g) · Vegetables	7.6 g	27%	12.1 g	63
Baked beans with pork1/2 cup (127 g) · Legumes & soy	7 g	25%	5.2 g	135
Artichoke, cooked1 medium (120 g) · Vegetables	6.8 g	24%	10.8 g	64
Butternut squash, baked1 cup cubes (205 g) · Vegetables	6.6 g	24%	8 g	82
Raspberries, frozen, unsweetened1 cup (140 g) · Fruit	6 g	21%	7.7 g	78
Barley, pearled, cooked1 cup (157 g) · Grains & bread	6 g	21%	3.1 g	193
Jicama1 cup sliced (120 g) · Vegetables	5.9 g	21%	12.9 g	46
Black beans, canned, drained and rinsed1/2 cup (85 g) · Legumes & soy	5.9 g	21%	6 g	98
Refried beans, vegetarian1/2 cup (120 g) · Legumes & soy	5.6 g	20%	5.7 g	100
Pear, Bartlett1 medium (178 g) · Fruit	5.5 g	20%	5.4 g	101
Whole-wheat pasta, cooked1 cup (140 g) · Grains & bread	5.5 g	20%	2.6 g	209
Chickpeas, canned, drained and rinsed1/2 cup (85 g) · Legumes & soy	5.4 g	19%	4.7 g	113
Granola1/2 cup (61 g) · Grains & bread	5.4 g	19%	1.8 g	298
Baked beans, vegetarian1/2 cup (127 g) · Legumes & soy	5.2 g	19%	4.4 g	119
Whole-wheat pasta, dry2 oz (56 g) · Grains & bread	5.2 g	19%	2.6 g	197
Quinoa, cooked1 cup (185 g) · Grains & bread	5.2 g	19%	2.3 g	222
Amaranth, cooked1 cup (246 g) · Grains & bread	5.2 g	19%	2.1 g	251
Broccoli, cooked1 cup chopped (156 g) · Vegetables	5.1 g	18%	9.4 g	55
Kidney beans, canned, drained and rinsed1/2 cup (85 g) · Legumes & soy	5.1 g	18%	4.9 g	105
Lentils, dry1/4 cup (48 g) · Legumes & soy	5.1 g	18%	3 g	168
Natto1/2 cup (88 g) · Legumes & soy	4.8 g	17%	2.6 g	186

Numbers per the portion shown, from USDA FoodData Central (Foundation Foods and SR Legacy). Meats, grains and beans are cooked unless the name says dry. "Share of a day" compares one portion with 28 g. Diet tags are conservative; always check the label. General education about food, not medical advice.

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