Foods highest in Dietary fiber per 100 g (USDA)

Dietary fiber is the part of plant carbohydrate that human enzymes do not digest. USDA reports total dietary fiber measured by enzymatic-gravimetric methods (AOAC 985.29 and 991.43); soluble and insoluble fractions are not separated in these records. The Daily Value is 28 g.

Brans, seeds, dried spices, cocoa and dried legumes lead the ranking because they are almost dry. Cooked beans, whole grains, vegetables and fruit carry much more water, so their fiber per 100 g is lower even though they supply most of the fiber people actually eat.