Contents
These tables are adopted by the average daily need for fiber is 30 g. the Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for fiber.
FOODS HIGH IN FIBER:
| Product name | The fibre content in 100g | The percentage of daily requirement |
| Wheat bran | 43.6 g | 145% |
| White mushrooms, dried | 26.2 g | 87% |
| Figs dried | 18.2 g | 61% |
| Dried apricots | 18 g | 60% |
| Apricots | 17.6 g | 59% |
| Rye (grain) | 16.4 g | 55% |
| Oat bran | 15.4 g | 51% |
| Peach dried | 14.9 g | 50% |
| Apples dried | 14.9 g | 50% |
| Barley (grain) | 14.5 g | 48% |
| Buckwheat (grain) | 14 g | 47% |
| Soybean (grain) | 13.5 g | 45% |
| Rye flour wholemeal | 13.3 g | 44% |
| Buckwheat (groats) | 12.5 g | 42% |
| Flour rye | 12.4 g | 41% |
| Beans (grain) | 12.4 g | 41% |
| Oats (grain) | 12 g | 40% |
| Lentils (grain) | 11.5 g | 38% |
| Buckwheat (unground) | 11.3 g | 38% |
| Wheat (grain, hard grade) | 11.3 g | 38% |
| Mash | 11.1 g | 37% |
| Flour rye seeded | 10.8 g | 36% |
| Wheat (grain, soft variety) | 10.8 g | 36% |
| Briar | 10.8 g | 36% |
| Peas (shelled) | 10.7 g | 36% |
| Pistachios | 10.6 g | 35% |
| Buckwheat flour | 10 g | 33% |
| Chickpeas | 9.9 g | 33% |
| Rice (grain) | 9.7 g | 32% |
| Raisins | 9.6 g | 32% |
| Flour Wallpaper | 9.3 g | 31% |
| Prunes | 9 g | 30% |
| Peanuts | 8.1 g | 27% |
| Barley groats | 8.1 g | 27% |
| Eyeglasses | 8 g | 27% |
| Pearl barley | 7.8 g | 26% |
| Chocolate | 7.4 g | 25% |
| Horseradish (root) | 7.3 g | 24% |
| Chanterelle mushrooms | 7 g | 23% |
| Almonds | 7 g | 23% |
See full product list
| Avocado | 6.7 g | 22% |
| Wheat flour 2nd grade | 6.7 g | 22% |
| Feijoa | 6.4 g | 21% |
| Cloudberry | 6.3 g | 21% |
| Walnut | 6.1 g | 20% |
| Mushrooms aspen mushrooms | 6 g | 20% |
| Pear dried | 6 g | 20% |
| Dates | 6 g | 20% |
| Hazelnuts | 6 g | 20% |
| Oat flakes “Hercules” | 6 g | 20% |
| Sesame | 5.6 g | 19% |
| Green peas (fresh) | 5.5 g | 18% |
| Mushrooms Russula | 5.5 g | 18% |
| Rowan red | 5.4 g | 18% |
| Mushrooms mushrooms | 5.1 g | 17% |
| Mushrooms boletus | 5.1 g | 17% |
| Macaroni from a flour of 1 grade | 5.1 g | 17% |
| Sunflower seeds (sunflower seeds) | 5 g | 17% |
| Wheat flour of 1 grade | 4.9 g | 16% |
| Corn grits | 4.8 g | 16% |
| Oat flour (oatmeal) | 4.8 g | 16% |
| Black currants | 4.8 g | 16% |
| Candy | 4.6 g | 15% |
| Wheat groats | 4.6 g | 15% |
| Oat flour | 4.5 g | 15% |
| Parsnip (root) | 4.5 g | 15% |
| Jerusalem artichoke | 4.5 g | 15% |
| Corn flour | 4.4 g | 15% |
| Brussels sprouts | 4.2 g | 14% |
| Aronia | 4.1 g | 14% |
| Durian | 3.8 g | 13% |
| Kiwi | 3.8 g | 13% |
| Pine nuts | 3.7 g | 12% |
| Pasta from flour V/s | 3.7 g | 12% |
| Raspberry | 3.7 g | 12% |
| Quince | 3.6 g | 12% |
| Semolina | 3.6 g | 12% |
| Groats hulled millet (polished) | 3.6 g | 12% |
| Dandelion leaves (greens) | 3.5 g | 12% |
| The flour | 3.5 g | 12% |
| Gooseberry | 3.4 g | 11% |
| White currants | 3.4 g | 11% |
| Red currants | 3.4 g | 11% |
| Beans (legumes) | 3.4 g | 11% |
| Cranberry | 3.3 g | 11% |
| White mushrooms | 3.2 g | 11% |
| Parsley (root) | 3.2 g | 11% |
| Rhubarb (greens) | 3.2 g | 11% |
| Celery (root) | 3.1 g | 10% |
| Blueberries | 3.1 g | 10% |
| Rice | 3 g | 10% |
| Onion | 3 g | 10% |
| BlackBerry | 2.9 g | 10% |
| Morel mushroom | 2.8 g | 9% |
| Pear | 2.8 g | 9% |
| Cilantro (green) | 2.8 g | 9% |
| Dill (greens) | 2.8 g | 9% |
| Sweet corn | 2.7 g | 9% |
| Mushrooms | 2.6 g | 9% |
| Broccoli | 2.6 g | 9% |
| Eggplant | 2.5 g | 8% |
| Cranberries | 2.5 g | 8% |
| Blueberries | 2.5 g | 8% |
| Shiitake mushrooms | 2.5 g | 8% |
| Fresh figs | 2.5 g | 8% |
| Beets | 2.5 g | 8% |
| Carrots | 2.4 g | 8% |
| Oyster mushrooms | 2.3 g | 8% |
| Rice flour | 2.3 g | 8% |
| Sugar cookies | 2.3 g | 8% |
| Orange | 2.2 g | 7% |
| Rutabaga | 2.2 g | 7% |
| Mushroom ginger | 2.2 g | 7% |
| Strawberries | 2.2 g | 7% |
| Leek | 2.2 g | 7% |
| Apricot | 2.1 g | 7% |
| Books | 2.1 g | 7% |
| Cauliflower | 2.1 g | 7% |
| Peach | 2.1 g | 7% |
| Parsley (green) | 2.1 g | 7% |
| Black radish | 2.1 g | 7% |
| Ginger (root) | 2 g | 7% |
| Cabbage | 2 g | 7% |
| Cashews | 2 g | 7% |
| Lemon | 2 g | 7% |
| Sea buckthorn | 2 g | 7% |
| Pumpkin | 2 g | 7% |
| Sunflower halva | 2 g | 7% |
The fiber content in cereals, cereal products and pulses:
| Product name | The fibre content in 100g | The percentage of daily requirement |
| Peas (shelled) | 10.7 g | 36% |
| Green peas (fresh) | 5.5 g | 18% |
| Buckwheat (grain) | 14 g | 47% |
| Buckwheat (groats) | 12.5 g | 42% |
| Buckwheat (unground) | 11.3 g | 38% |
| Corn grits | 4.8 g | 16% |
| Semolina | 3.6 g | 12% |
| Eyeglasses | 8 g | 27% |
| Pearl barley | 7.8 g | 26% |
| Wheat groats | 4.6 g | 15% |
| Groats hulled millet (polished) | 3.6 g | 12% |
| Rice | 3 g | 10% |
| Barley groats | 8.1 g | 27% |
| Sweet corn | 2.7 g | 9% |
| Macaroni from a flour of 1 grade | 5.1 g | 17% |
| Pasta from flour V/s | 3.7 g | 12% |
| Mash | 11.1 g | 37% |
| Buckwheat flour | 10 g | 33% |
| Corn flour | 4.4 g | 15% |
| Oat flour | 4.5 g | 15% |
| Oat flour (oatmeal) | 4.8 g | 16% |
| Wheat flour of 1 grade | 4.9 g | 16% |
| Wheat flour 2nd grade | 6.7 g | 22% |
| The flour | 3.5 g | 12% |
| Flour Wallpaper | 9.3 g | 31% |
| Flour rye | 12.4 g | 41% |
| Rye flour wholemeal | 13.3 g | 44% |
| Flour rye seeded | 10.8 g | 36% |
| Rice flour | 2.3 g | 8% |
| Chickpeas | 9.9 g | 33% |
| Oats (grain) | 12 g | 40% |
| Oat bran | 15.4 g | 51% |
| Wheat bran | 43.6 g | 145% |
| Wheat (grain, soft variety) | 10.8 g | 36% |
| Wheat (grain, hard grade) | 11.3 g | 38% |
| Rice (grain) | 9.7 g | 32% |
| Rye (grain) | 16.4 g | 55% |
| Soybean (grain) | 13.5 g | 45% |
| Beans (grain) | 12.4 g | 41% |
| Beans (legumes) | 3.4 g | 11% |
| Oat flakes “Hercules” | 6 g | 20% |
| Lentils (grain) | 11.5 g | 38% |
| Barley (grain) | 14.5 g | 48% |
The fiber content in nuts and seeds:
| Product name | The fibre content in 100g | The percentage of daily requirement |
| Peanuts | 8.1 g | 27% |
| Walnut | 6.1 g | 20% |
| Pine nuts | 3.7 g | 12% |
| Cashews | 2 g | 7% |
| Sesame | 5.6 g | 19% |
| Almonds | 7 g | 23% |
| Sunflower seeds (sunflower seeds) | 5 g | 17% |
| Pistachios | 10.6 g | 35% |
| Hazelnuts | 6 g | 20% |
The fiber in fruits, dried fruits and berries:
| Product name | The fibre content in 100g | The percentage of daily requirement |
| Apricot | 2.1 g | 7% |
| Avocado | 6.7 g | 22% |
| Quince | 3.6 g | 12% |
| Plum | 1.8 g | 6% |
| Pineapple | 1.2 g | 4% |
| Orange | 2.2 g | 7% |
| Watermelon | 0.4 g | 1% |
| Banana | 1.7 g | 6% |
| Cranberries | 2.5 g | 8% |
| Grapes | 1.6 g | 5% |
| Cherry | 1.8 g | 6% |
| Blueberries | 2.5 g | 8% |
| Garnet | 0.9 g | 3% |
| Grapefruit | 1.8 g | 6% |
| Pear | 2.8 g | 9% |
| Pear dried | 6 g | 20% |
| Durian | 3.8 g | 13% |
| Melon | 0.9 g | 3% |
| BlackBerry | 2.9 g | 10% |
| Strawberries | 2.2 g | 7% |
| Raisins | 9.6 g | 32% |
| Fresh figs | 2.5 g | 8% |
| Figs dried | 18.2 g | 61% |
| Kiwi | 3.8 g | 13% |
| Cranberry | 3.3 g | 11% |
| Gooseberry | 3.4 g | 11% |
| Dried apricots | 18 g | 60% |
| Lemon | 2 g | 7% |
| Raspberry | 3.7 g | 12% |
| Mango | 1.6 g | 5% |
| Mandarin | 1.9 g | 6% |
| Cloudberry | 6.3 g | 21% |
| Nectarine | 1.7 g | 6% |
| Sea buckthorn | 2 g | 7% |
| Papaya | 1.7 g | 6% |
| Peach | 2.1 g | 7% |
| Peach dried | 14.9 g | 50% |
| Pomelo | 1 g | 3% |
| Rowan red | 5.4 g | 18% |
| Aronia | 4.1 g | 14% |
| Drain | 1.5 g | 5% |
| White currants | 3.4 g | 11% |
| Red currants | 3.4 g | 11% |
| Black currants | 4.8 g | 16% |
| Apricots | 17.6 g | 59% |
| Feijoa | 6.4 g | 21% |
| Dates | 6 g | 20% |
| Persimmon | 1.6 g | 5% |
| Cherry | 1.1 g | 4% |
| Blueberries | 3.1 g | 10% |
| Prunes | 9 g | 30% |
| Briar | 10.8 g | 36% |
| Apples | 1.8 g | 6% |
| Apples dried | 14.9 g | 50% |
The fiber content of the vegetables and herbs:
| Product name | The fibre content in 100g | The percentage of daily requirement |
| Basil (green) | 1.6 g | 5% |
| Eggplant | 2.5 g | 8% |
| Rutabaga | 2.2 g | 7% |
| Ginger (root) | 2 g | 7% |
| Zucchini | 1 g | 3% |
| Cabbage | 2 g | 7% |
| Broccoli | 2.6 g | 9% |
| Brussels sprouts | 4.2 g | 14% |
| Kohlrabi | 1.7 g | 6% |
| Cabbage, red, | 1.9 g | 6% |
| Cabbage | 1.2 g | 4% |
| Savoy cabbages | 0.5 g | 2% |
| Cauliflower | 2.1 g | 7% |
| Potatoes | 1.4 g | 5% |
| Cilantro (green) | 2.8 g | 9% |
| Cress (greens) | 1.1 g | 4% |
| Dandelion leaves (greens) | 3.5 g | 12% |
| Green onions (the pen) | 1.2 g | 4% |
| Leek | 2.2 g | 7% |
| Onion | 3 g | 10% |
| Carrots | 2.4 g | 8% |
| Seaweed | 0.6 g | 2% |
| Cucumber | 1 g | 3% |
| Parsnip (root) | 4.5 g | 15% |
| Sweet pepper (Bulgarian) | 1.9 g | 6% |
| Parsley (green) | 2.1 g | 7% |
| Parsley (root) | 3.2 g | 11% |
| Tomato (tomato) | 1.4 g | 5% |
| Rhubarb (greens) | 3.2 g | 11% |
| Radishes | 1.6 g | 5% |
| Black radish | 2.1 g | 7% |
| Turnips | 1.9 g | 6% |
| Lettuce (greens) | 1.2 g | 4% |
| Beets | 2.5 g | 8% |
| Celery (green) | 1.8 g | 6% |
| Celery (root) | 3.1 g | 10% |
| Asparagus (green) | 1.5 g | 5% |
| Jerusalem artichoke | 4.5 g | 15% |
| Pumpkin | 2 g | 7% |
| Dill (greens) | 2.8 g | 9% |
| Horseradish (root) | 7.3 g | 24% |
| Garlic | 1.5 g | 5% |
| Spinach (greens) | 1.3 g | 4% |
| Sorrel (greens) | 1.2 g | 4% |