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200 Vegetarian Foods Highest in Fiber

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.

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25g Fiber = 100% DV
  1. Mammy Apple
    25.4g (102% DV) in 1 fruit without refuse
  2. Passion Fruit (Granadilla)
    24.5g (98% DV) in 1 cup
  3. Navy Beans
    19.1g (76% DV) in 1 cup
  4. Cooked Small White Beans
    18.6g (74% DV) in 1 cup
  5. Dried Fungi Cloud Ears
    17.5g (70% DV) in 5 pieces
  6. Buckwheat (Uncooked)
    17g (68% DV) in 1 cup
  7. Adzuki Beans
    16.8g (67% DV) in 1 cup
  8. Uncooked Oats
    16.5g (66% DV) in 1 cup
  9. California Red Kidney Beans
    16.5g (66% DV) in 1 cup
  10. Boiled Red Kidney Beans
    16.5g (66% DV) in 1 cup
  11. Canned Cranberry Beans
    16.4g (66% DV) in 1 cup
  12. Split Peas
    16.3g (65% DV) in 1 cup
  13. Lentils (Cooked)
    15.6g (63% DV) in 1 cup
  14. California Avocados
    15.6g (63% DV) in 1 cup, pureed
  15. Feijoa
    15.6g (62% DV) in 1 cup, pureed
  16. Pinto Beans (Cooked)
    15.4g (62% DV) in 1 cup
  17. Black Turtle Beans
    15.4g (61% DV) in 1 cup
  18. Mung Beans (Cooked)
    15.4g (61% DV) in 1 cup
  19. Cranberry Beans (Roman Beans)
    15.2g (61% DV) in 1 cup
  20. Black Beans
    15g (60% DV) in 1 cup
  21. Oat Bran
    14.5g (58% DV) in 1 cup
  22. Rowal
    14.1g (57% DV) in 1 cup
  23. Baked Beans
    13.9g (56% DV) in 1 cup
  24. General Mills Fiber One Bran Cereal
    13.9g (55% DV) in 1/2 cup (1 NLEA serving)
  25. Avocados
    13.5g (54% DV) in 1 avocado, NS as to Florida or California
  26. Canned Navy Beans
    13.4g (53% DV) in 1 cup
  27. Strawberry Guavas
    13.2g (53% DV) in 1 cup
  28. Lima Beans
    13.2g (53% DV) in 1 cup
  29. Cooked Red Kidney Beans
    13.1g (52% DV) in 1 cup
  30. Florida Avocados
    12.9g (52% DV) in 1 cup, pureed
  31. Sapodilla
    12.8g (51% DV) in 1 cup, pulp
  32. Kelloggs All-bran Bran Buds
    12.8g (51% DV) in 1/ 3 cup (1 NLEA serving)
  33. Chickpeas (Garbanzo Beans) (Cooked)
    12.5g (50% DV) in 1 cup
  34. Great Northern Beans
    12.4g (50% DV) in 1 cup
  35. Canned Mature (White) Lima Beans
    11.6g (46% DV) in 1 cup
  36. General Mills Fiber One 80 Calories Honey Squares
    11.6g (46% DV) in 3/4 cup (1 NLEA serving)
  37. Mungo Beans (Cooked)
    11.5g (46% DV) in 1 cup
  38. Kashi Good Friends
    11.5g (46% DV) in 1 cup (1 NLEA serving)
  39. Canned Refried Beans
    11.4g (45% DV) in 1 cup
  40. Kidney Beans
    11.3g (45% DV) in 1 cup
  41. Cooked Large White Beans
    11.3g (45% DV) in 1 cup
  42. Uncle Sam Cereal
    11.2g (45% DV) in 3/4 cup (1 NLEA serving)
  43. Black-Eyed Peas (Cowpeas)
    11.1g (44% DV) in 1 cup
  44. Canned Kidney Beans
    11g (44% DV) in 1 cup
  45. Canned Red Kidney Beans
    11g (44% DV) in 1 cup
  46. Sugar Apples
    11g (44% DV) in 1 cup, pulp
  47. Granola Homemade
    10.9g (43% DV) in 1 cup
  48. Breadfruit
    10.8g (43% DV) in 1 cup
  49. Sun-dried Hot Chile Peppers
    10.6g (42% DV) in 1 cup
  50. General Mills Fiber One 80 Calories Chocolate Squares
    10.6g (42% DV) in 3/4 cup (1 NLEA serving)
  51. Kashi Golean
    10.5g (42% DV) in 1 cup (1 NLEA serving)
  52. Canned Baked Beans
    10.4g (42% DV) in 1 cup
  53. Familia
    10.4g (41% DV) in 1 cup
  54. Boiled Soybeans (Edamame)
    10.3g (41% DV) in 1 cup
  55. Elderberries
    10.2g (41% DV) in 1 cup
  56. Cooked Hubbard Squash
    10g (40% DV) in 1 cup, cubes
  57. Quaker Instant Oatmeal Cinnamon Swirl High Fiber
    10g (40% DV) in 1 packet (1 NLEA serving)
  58. General Mills Fiber One Nutty Clusters & Almonds
    10g (40% DV) in 1 cup (1 NLEA serving)
  59. General Mills Fiber One Honey Clusters
    9.9g (40% DV) in 1 cup (1 NLEA serving)
  60. General Mills Fiber One Raisin Bran Clusters
    9.8g (39% DV) in 1 cup (1 NLEA serving)
  61. Chia Seeds
    9.8g (39% DV) in 1 oz
  62. General Mills Fiber One Caramel Delight
    9.6g (38% DV) in 1 cup (1 NLEA serving)
  63. Mamey Sapote
    9.5g (38% DV) in 1 cup 1 Inch pieces
  64. Fava Beans (Raw)
    9.5g (38% DV) in 1 cup
  65. Durian
    9.2g (37% DV) in 1 cup, chopped or diced
  66. Cooked Lima Beans
    9.2g (37% DV) in 1 cup
  67. Broad Beans (Fava)
    9.2g (37% DV) in 1 cup
  68. Frozen Raspberries
    9.1g (36% DV) in 1 cup, unthawed
  69. Kelloggs All-bran Original
    9.1g (36% DV) in 1/2 cup (1 NLEA serving)
  70. Baked Acorn Squash
    9g (36% DV) in 1 cup, cubes
  71. Whole Wheat Hot Natural Cereal Dry
    8.9g (36% DV) in 1 cup
  72. Canned Lima Beans
    8.9g (36% DV) in 1 cup
  73. Guavas
    8.9g (36% DV) in 1 cup
  74. Uncooked Yellow Cornmeal
    8.9g (36% DV) in 1 cup
  75. Uncooked Whole-Grain Cornmeal
    8.9g (36% DV) in 1 cup
  76. Kashi Golean Vanilla Graham Clusters
    8.8g (35% DV) in 1 Cup (1 NLEA serving)
  77. Cooked Green Peas
    8.8g (35% DV) in 1 cup
  78. Cooked Green Peas (Salted)
    8.8g (35% DV) in 1 cup
  79. Post Shredded Wheat N Bran Spoon-size
    8.7g (35% DV) in 1 (1/4) cup (1 NLEA serving)
  80. Succotash
    8.6g (35% DV) in 1 cup
  81. Kashi Golean Crisp Cinnamon Crumble
    8.6g (34% DV) in 3/4 cup (1 NLEA serving)
  82. Canned Chili With Beans
    8.4g (34% DV) in 1 cup
  83. Peas
    8.3g (33% DV) in 1 cup
  84. Cooked Blackeyed Peas
    8.3g (33% DV) in 1 cup
  85. Boiled Sweet Potatoes
    8.2g (33% DV) in 1 cup, mashed
  86. Cooked Bulgur
    8.2g (33% DV) in 1 cup
  87. Oats Regular And Quick Not Fortified Dry
    8.2g (33% DV) in 1 cup
  88. Post Raisin Bran Cereal
    8.1g (32% DV) in 1 cup (1 NLEA serving)
  89. Edamame
    8.1g (32% DV) in 1 cup
  90. Kashi Golean Crisp Toasted Berry Crumble
    8.1g (32% DV) in 3/4 cup (1 NLEA serving)
  91. Raspberries
    8g (32% DV) in 1 cup
  92. Whole Grain Sorghum Flour
    8g (32% DV) in 1 cup
  93. Kashi Go Lean Crunch! Honey Almond Flax
    8g (32% DV) in 2/3 Cup (1 NLEA serving)
  94. Loganberries (Frozen)
    7.8g (31% DV) in 1 cup, unthawed
  95. Flax Seeds
    7.8g (31% DV) in 1oz
  96. Cooked Artichokes (Globe Or French)
    7.7g (31% DV) in 1 cup
  97. Kashi Golean Crunch!
    7.7g (31% DV) in 3/4 Cup (1 NLEA serving)
  98. Blackberries
    7.6g (31% DV) in 1 cup
  99. Cooked Collards
    7.6g (30% DV) in 1 cup, chopped
  100. Kelloggs Mini-wheats Unfrosted Bite Size
    7.6g (30% DV) in 30 biscuits (1 NLEA serving)
  101. Cooked Spelt
    7.6g (30% DV) in 1 cup
  102. Cooked Green Soybeans
    7.6g (30% DV) in 1 cup
  103. Post Grape-nuts Cereal
    7.5g (30% DV) in 1/2 cup (1 NLEA serving)
  104. Quaker Shredded Wheat Bagged Cereal
    7.4g (30% DV) in 3 biscuits (1 NLEA serving)
  105. Soursop
    7.4g (30% DV) in 1 cup, pulp
  106. Kashi Go Lean Hot Cereal Creamy Truly Vanilla Dry
    7.4g (30% DV) in 1 packet (1 NLEA serving)
  107. Kamut Cooked
    7.4g (30% DV) in 1 cup
  108. Canned Pumpkin
    7.1g (28% DV) in 1 cup
  109. Cooked Teff
    7.1g (28% DV) in 1 cup
  110. Boysenberries (Frozen)
    7g (28% DV) in 1 cup, unthawed
  111. Pomegranates
    7g (28% DV) in 1 cup
  112. Artichokes (Globe Or French)
    6.9g (28% DV) in 1 artichoke, medium
  113. Kashi 7 Whole Grain Nuggets
    6.8g (27% DV) in 1/2 cup (1 NLEA serving)
  114. Cooked Taro
    6.7g (27% DV) in 1 cup, sliced
  115. Kelloggs Raisin Bran
    6.7g (27% DV) in 1 cup ( 1 NLEA serving)
  116. Gluten Free Corn Noodles (Cooked)
    6.7g (27% DV) in 1 cup
  117. Corn Grits Yellow Regular And Quick Enriched Dry
    6.6g (27% DV) in 1 cup
  118. Sun Country Kretschmer Toasted Wheat Bran
    6.6g (26% DV) in 1/4 cup (1 NLEA serving)
  119. Post Great Grains Banana Nut Crunch
    6.6g (26% DV) in 1 cup (1 NLEA serving)
  120. Wheatena Cooked With Water
    6.6g (26% DV) in 1 cup
  121. Cooked Butternut Squash
    6.6g (26% DV) in 1 cup, cubes
  122. Parsnips
    6.5g (26% DV) in 1 cup slices
  123. Gooseberries
    6.5g (26% DV) in 1 cup
  124. Cooked Acorn Squash
    6.4g (25% DV) in 1 cup, mashed
  125. Post Honey Nut Shredded Wheat
    6.3g (25% DV) in 1 cup (1 NLEA serving)
  126. Kelloggs Frosted Mini-wheats Big Bite
    6.3g (25% DV) in 7 biscuit (1 NLEA serving)
  127. Kelloggs Cracklin Oat Bran
    6.2g (25% DV) in 3/4 cup (1 NLEA serving)
  128. Wild Blueberries (Frozen)
    6.2g (25% DV) in 1 cup, frozen
  129. Cooked Catjang Beans
    6.2g (25% DV) in 1 cup
  130. Tamarinds
    6.1g (24% DV) in 1 cup, pulp
  131. Kelloggs Frosted Mini-wheats Little Bites Chocolate
    6.1g (24% DV) in 1 cup (1 NLEA serving)
  132. Post Shredded Wheat Original Spoon-size
    6.1g (24% DV) in 1 cup (1 NLEA serving)
  133. Kashi Organic Promise Autumn Wheat
    6g (24% DV) in 29 biscuits (1 NLEA serving)
  134. Kelloggs Frosted Mini-wheats Little Bites
    6g (24% DV) in 1 Cup (1 NLEA serving)
  135. Fuyu Persimmon
    6g (24% DV) in 1 fruit (2-1/2 Inch dia)
  136. Abiyuch
    6g (24% DV) in 1/2 cup
  137. Malt-o-meal Raisin Bran Cereal
    6g (24% DV) in 1 cup (1 NLEA serving)
  138. Dried Jujube
    6g (24% DV) in 100 grams
  139. Malt-o-meal Frosted Mini Spooners
    6g (24% DV) in 1 cup (1 NLEA serving)
  140. General Mills Raisin Nut Bran
    6g (24% DV) in 3/4 cup (1 NLEA serving)
  141. Cooked Pearled Barley
    6g (24% DV) in 1 cup
  142. Quaker Oatmeal Real Medleys Summer Berry Dry
    6g (24% DV) in 1 package (1 NLEA serving)
  143. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raisin
    5.9g (24% DV) in 24 Biscuits (1 NLEA serving)
  144. Lemons
    5.9g (24% DV) in 1 cup, sections
  145. Kashi 7 Whole Grain Flakes
    5.9g (24% DV) in 1 cup (1 NLEA serving)
  146. Kashi Organic Promise Cinnamon Harvest
    5.9g (24% DV) in 28 biscuits (1 NLEA serving)
  147. Kashi Organic Promise Island Vanilla
    5.9g (24% DV) in 27 biscuits (1 NLEA serving)
  148. Kelloggs Special K Low Fat Granola
    5.9g (24% DV) in 1/2 cup (1 NLEA serving)
  149. Quaker Weight Control Instant Oatmeal Maple And Brown Sugar
    5.9g (23% DV) in 1 packet (1 NLEA serving)
  150. Quaker Instant Oatmeal Weight Control Cinnamon
    5.9g (23% DV) in 1 packet (1 NLEA serving)
  151. Kelloggs Frosted Mini-wheats Bite Size
    5.8g (23% DV) in 21 biscuits (1 NLEA serving)
  152. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raspberry
    5.8g (23% DV) in 24 biscuits (1 NLEA serving)
  153. Post Shredded Wheat Original Big Biscuit
    5.8g (23% DV) in 2 biscuits (1 NLEA serving)
  154. Quaker Toasted Multigrain Crisps
    5.8g (23% DV) in 1 (1/4) cup (1 NLEA serving)
  155. Firm Tofu
    5.8g (23% DV) in 1 cup
  156. Kashi Organic Promise Berry Fruitful
    5.8g (23% DV) in 29 biscuits (1 NLEA serving)
  157. Cooked Winter Squash
    5.7g (23% DV) in 1 cup, cubes
  158. General Mills Wheat Chex
    5.7g (23% DV) in 3/4 cup (1 NLEA serving)
  159. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    5.7g (23% DV) in 1/2 cup (1 NLEA serving)
  160. Cooked Oat Bran
    5.7g (23% DV) in 1 cup
  161. Kashi Berry Blossom
    5.7g (23% DV) in 3/4 cup (1 NLEA serving)
  162. Quaker Weight Control Instant Oatmeal Banana Bread
    5.7g (23% DV) in 1 packet (1 NLEA serving)
  163. Kelloggs Frosted Mini-wheats Maple & Brown Sugar Bite Size
    5.7g (23% DV) in 25 biscuits (1 NLEA serving)
  164. Malt-o-meal Blueberry Mini Spooners
    5.7g (23% DV) in 1 cup (1 NLEA serving)
  165. Kelloggs Frosted Mini-wheats Bite Size Strawberry Delight
    5.6g (22% DV) in 25 biscuits (1 NLEA serving)
  166. Kelloggs Frosted Mini-wheats Bite Size Blueberry Muffin
    5.6g (22% DV) in 25 biscuits (1 NLEA serving)
  167. Quaker Oatmeal Real Medleys Peach Almond Dry
    5.6g (22% DV) in 1 package (1 NLEA serving)
  168. Moms Best Sweetened Wheat-fuls
    5.5g (22% DV) in 1 cup (1 NLEA serving)
  169. Post Bran Flakes
    5.5g (22% DV) in 3/4 cup (1 NLEA serving)
  170. Kashi Heart To Heart Instant Oatmeal Golden Brown Maple Dry
    5.5g (22% DV) in 1 packet (1 NLEA serving)
  171. Kelloggs Special K20 Protein Powder
    5.4g (22% DV) in 1 packet
  172. Kelloggs Raisin Bran With Cranberries
    5.4g (22% DV) in 1 (1/4) Cups (1 NLEA serving)
  173. Fried Yellow Plantains
    5.4g (22% DV) in 1 cup
  174. Kiwifruit
    5.4g (22% DV) in 1 cup, sliced
  175. Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry
    5.4g (22% DV) in 1 package (1 NLEA serving)
  176. Kashi Heart To Heart Instant Oatmeal Apple Cinnamon Dry
    5.4g (22% DV) in 1 packet (1 NLEA serving)
  177. Kashi Honey Sunshine
    5.4g (21% DV) in 3/4 cup (1 NLEA serving)
  178. Kelloggs Raisin Bran Cinnamon Almond
    5.3g (21% DV) in 1 (1/4) cup (1 NLEA serving)
  179. Wheat And Bran Presweetened With Nuts And Fruits
    5.3g (21% DV) in 1 cup (1 NLEA serving)
  180. Post Great Grains Cranberry Almond Crunch
    5.3g (21% DV) in 3/4 cup (1 NLEA serving)
  181. Cooked Yam
    5.3g (21% DV) in 1 cup, cubes
  182. Quaker Low Fat 100% Natural Granola With Raisins
    5.3g (21% DV) in 2/3 cup (1 NLEA serving)
  183. Quaker Oatmeal Real Medleys Apple Walnut Dry
    5.3g (21% DV) in 1 package (1 NLEA serving)
  184. Roasted Squash and Pumpkin Seeds (With Shells)
    5.2g (21% DV) in 1 oz (85 seeds)
  185. Quaker Oatmeal Real Medleys Cherry Pistachio Dry
    5.2g (21% DV) in 1 package (1 NLEA serving)
  186. Quinoa Cooked
    5.2g (21% DV) in 1 cup
  187. Cooked Amaranth
    5.2g (21% DV) in 1 cup
  188. Broccoli (Cooked)
    5.1g (21% DV) in 1 cup chopped
  189. Wheatena Dry
    5.1g (20% DV) in 1/3 cup (1 NLEA serving)
  190. Post Great Grains Raisin Date & Pecan
    5.1g (20% DV) in 3/4 cup (1 NLEA serving)
  191. Silk Plus Fiber Soy Milk
    5.1g (20% DV) in 1 cup
  192. Kellogg Raisin Bran With Omega-3 From Flaxseed
    5.1g (20% DV) in 1 Cup (1 NLEA serving)
  193. Post Great Grains Crunchy Pecan Cereal
    5g (20% DV) in 3/4 cup (1 NLEA serving)
  194. Cooked Turnip Greens
    5g (20% DV) in 1 cup, chopped
  195. Kelloggs Special K Protein Shake
    5g (20% DV) in 1 serving
  196. Kelloggs All-bran Complete Wheat Flakes
    5g (20% DV) in 3/4 cup (1 NLEA serving)
  197. General Mills Basic 4
    5g (20% DV) in 1 cup (1 NLEA serving)
  198. Alpen
    5g (20% DV) in 2/3 cup (1 NLEA serving)
  199. Barbaras Puffins Original
    5g (20% DV) in 3/4 cup (1 NLEA serving)
  200. Post Shredded Wheat Lightly Frosted Spoon-size
    5g (20% DV) in 1 cup (1 NLEA serving)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.