Fibre, food by food
Ranking · Fibre
Keeps your gut moving.
An adult is advised to get about 38 g a day if a man, 25 g if a woman. The words below are read against 38 g, the men’s amount. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 38 g, which is the men’s: for the other sex a serving counts for more.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. How much a day: Health Canada, Dietary reference intakes tables: Reference values for macronutrients.
Most per serving: whole-wheat pasta (8.39 g), then lentils and whole flaxseed.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 203 of the 210 preparations on this page (159 foods). The other 7 aren’t zero, just not listed: see “Not listed” below.
201 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 210 of them are on this page. The other 19 are left out: 19 raw or dry forms of a food ranked as eaten (listed below). Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot8.39g3.9 g / 100 g - 2
A lot8.26g7.9 g / 100 g - 3
A lot8.19g27.3 g / 100 g - 4
A lot8.13g9 g / 100 g - 5
A lot7.91g8.7 g / 100 g - 6
Some7.25g14.5 g / 100 g - 7
Some6.61g7.6 g / 100 g - 8
Some5.96g6.3 g / 100 g - 9
Some5.45g6 g / 100 g - 10
Some5.25g6.4 g / 100 g - 11
Some5.2g6.5 g / 100 g - 12
Some5.16g34.4 g / 100 g - 13
Some5.16g34.4 g / 100 g - 14
Some4.5g6 g / 100 g - 15
Some4.42g5.2 g / 100 g - 16
Some4.34g3.1 g / 100 g - 17
Some4.2g1.7 g / 100 g - 18
Some4.2g3 g / 100 g - 19
Some4.07g4.79 g / 100 g - 20
Some3.92g2.8 g / 100 g - 21
Some3.87g1.8 g / 100 g - 22
Some3.83g4.5 g / 100 g - 23
Some3.63g3.3 g / 100 g - 24
A little3.54g11.8 g / 100 g - 25
A little3.52g4.4 g / 100 g - 26
A little3.48g4.1 g / 100 g - 27
A little3.48g11.6 g / 100 g - 28
A little3.47g23.13 g / 100 g - 29
A little3.47g6.3 g / 100 g - 30
A little3.44g4.3 g / 100 g - 31
A little3.34g3.7 g / 100 g - 32
A little3.33g11.1 g / 100 g - 33
A little3.3g3 g / 100 g - 34
A little3.27g10.9 g / 100 g - 35
A little3.23g10.78 g / 100 g - 36
A little3.09g10.3 g / 100 g - 37
A little2.98g3.5 g / 100 g - 38
A little2.94g2.1 g / 100 g - 39
A little2.94g2.1 g / 100 g - 40
A little2.91g2.08 g / 100 g - 41A little2.89g3.4 g / 100 g
- 42
A little2.88g7.2 g / 100 g - 43
A little2.8g2 g / 100 g - 44
A little2.8g2 g / 100 g - 45
A little2.75g2.5 g / 100 g - 46
A little2.72g3.2 g / 100 g - 47
A little2.72g3.2 g / 100 g - 48
A little2.72g3.2 g / 100 g - 49
A little2.72g3.2 g / 100 g - 50
A little2.7g5.4 g / 100 g - 51
A little2.68g6.7 g / 100 g - 52
A little2.66g3.8 g / 100 g - 53
A little2.63g3.1 g / 100 g - 54
A little2.55g3 g / 100 g - 55
A little2.53g2.3 g / 100 g - 56
A little2.52g1.8 g / 100 g - 57
A little2.52g8.4 g / 100 g - 58
A little2.4g8.01 g / 100 g - 59
A little2.38g1.7 g / 100 g - 60
A little2.24g1.6 g / 100 g - 61
A little2.24g1.6 g / 100 g - 62
A little2.21g2.6 g / 100 g - 63
A little2.18g2.9 g / 100 g - 64
A little2.16g2.7 g / 100 g - 65
A little2.13g2.5 g / 100 g - 66
A little2.13g2.5 g / 100 g - 67
A little2.1g1.5 g / 100 g - 68
A little2.04g6.8 g / 100 g - 69A little2.04g2.4 g / 100 g
- 70
A little2.04g2.4 g / 100 g - 71
A little2.04g2.4 g / 100 g - 72
A little2.03g2.7 g / 100 g - 73
A little2g1.43 g / 100 g - 74
A little1.98g1.8 g / 100 g - 75
A little1.95g2.3 g / 100 g - 76A little1.95g2.3 g / 100 g
- 77
A little1.92g2.4 g / 100 g - 78
A little1.82g1.3 g / 100 g - 79
A little1.82g3.3 g / 100 g - 80
A little1.8g5.98 g / 100 g - 81
A little1.79g2.1 g / 100 g - 82
A little1.79g2.1 g / 100 g - 83
A little1.76g1.6 g / 100 g - 84
A little1.74g4.36 g / 100 g - 85
A little1.7g2 g / 100 g - 86
A little1.7g2 g / 100 g - 87
A little1.7g2 g / 100 g - 88
A little1.66g1.95 g / 100 g - 89
A little1.65g5.5 g / 100 g - 90
A little1.62g1.9 g / 100 g - 91
A little1.62g1.9 g / 100 g - 92
A little1.56g5.21 g / 100 g - 93
A little1.56g5.2 g / 100 g - 94
A little1.55g10.3 g / 100 g - 95
A little1.54g1.1 g / 100 g - 96
A little1.52g5.08 g / 100 g - 97
A little1.47g3.68 g / 100 g - 98
A little1.46g1.72 g / 100 g - 99
A little1.45g1.7 g / 100 g - 100A little1.4g2 g / 100 g
- 101
A little1.4g9.3 g / 100 g - 102
A little1.36g1.6 g / 100 g - 103
A little1.36g1.6 g / 100 g - 104
A little1.36g3.4 g / 100 g - 105A little1.35g1.59 g / 100 g
- 106
A little1.31g0.93 g / 100 g - 107
A little1.26g0.9 g / 100 g - 108
A little1.23g4.1 g / 100 g - 109
A little1.2g0.8 g / 100 g - 110
A little1.09g0.87 g / 100 g - 111
A little1.07g1.26 g / 100 g - 112
A little1.02g1.2 g / 100 g - 113
A little0.93g3.1 g / 100 g - 114
A little0.87g2.9 g / 100 g - 115A little0.85g1 g / 100 g
- 116
A little0.85g1 g / 100 g - 117
A little0.83g0.97 g / 100 g - 118
A little0.8g0.94 g / 100 g - 119
A little0.75g5 g / 100 g - 120
A little0.73g0.7 g / 100 g - 121
A little0.72g1.3 g / 100 g - 122
A little0.69g2.3 g / 100 g - 123
A little0.6g2 g / 100 g - 124
A little0.6g0.4 g / 100 g - 125
Almost none0.56g0.4 g / 100 g - 126
Almost none0.52g0.2 g / 100 g - 127
Almost none0.43g0.5 g / 100 g - 128
Almost none0.43g0.5 g / 100 g - 129
Almost none0.26g0.3 g / 100 g - 130Almost none0.24g0.3 g / 100 g
- 131
Coffee creamer, flavoured liquid15.2 g · US food database (USDA SR Legacy)under 1% of the men’s 38 gAlmost none0.17g1.1 g / 100 g - 132
Almost none0.13g0.8 g / 100 g - 133
Almost none0.11g2.7 g / 100 g - 134
Almost none0.04g0.2 g / 100 g - 135
Almost none0.02g0.3 g / 100 g - 136
Almond drink, unsweetened, fortified250 g · US food database (USDA Foundation Foods)under 1% of the men’s 38 gAlmost none0g0 g / 100 g - 137
Almost none0g0 g / 100 g - 138
Almost none0g0 g / 100 g - 139
Almost none0g0 g / 100 g - 140
Almost none0g0 g / 100 g - 141
Almost none0g0 g / 100 g - 142Almost none0g0 g / 100 g
- 143
Almost none0g0 g / 100 g - 144
Almost none0g0 g / 100 g - 145
Almost none0g0 g / 100 g - 146
Almost none0g0 g / 100 g - 147
Almost none0g0 g / 100 g - 148
Almost none0g0 g / 100 g - 149
Almost none0g0 g / 100 g - 150
Almost none0g0 g / 100 g - 151
Almost none0g0 g / 100 g - 152
Almost none0g0 g / 100 g - 153
Almost none0g0 g / 100 g - 154
Almost none0g0 g / 100 g - 155
Almost none0g0 g / 100 g - 156
Almost none0g0 g / 100 g - 157Almost none0g0 g / 100 g
- 158
Almost none0g0 g / 100 g - 159
Almost none0g0 g / 100 g - 160
Almost none0g0 g / 100 g - 161
Almost none0g0 g / 100 g - 162
Almost none0g0 g / 100 g - 163Almost none0g0 g / 100 g
- 164
Almost none0g0 g / 100 g - 165
Almost none0g0 g / 100 g - 166
Almost none0g0 g / 100 g - 167
Almost none0g0 g / 100 g - 168
Almost none0g0 g / 100 g - 169
Almost none0g0 g / 100 g - 170
Almost none0g0 g / 100 g - 171
Almost none0g0 g / 100 g - 172
Almost none0g0 g / 100 g - 173Almost none0g0 g / 100 g
- 174
Almost none0g0 g / 100 g - 175
Oat drink, unsweetened, fortified250 g · US food database (USDA Foundation Foods)under 1% of the men’s 38 gAlmost none0g0 g / 100 g - 176
Almost none0g0 g / 100 g - 177
Almost none0g0 g / 100 g - 178
Almost none0g0 g / 100 g - 179Almost none0g0 g / 100 g
- 180
Almost none0g0 g / 100 g - 181
Almost none0g0 g / 100 g - 182
Almost none0g0 g / 100 g - 183
Almost none0g0 g / 100 g - 184
Almost none0g0 g / 100 g - 185
Almost none0g0 g / 100 g - 186
Almost none0g0 g / 100 g - 187
Almost none0g0 g / 100 g - 188
Almost none0g0 g / 100 g - 189
Soy drink, unsweetened, fortified250 g · US food database (USDA Foundation Foods)under 1% of the men’s 38 gAlmost none0g0 g / 100 g - 190
Almost none0g0 g / 100 g - 191
Almost none0g0 g / 100 g - 192
Albacore (white) tuna, canned in water55 g · US food database (USDA SR Legacy)under 1% of the men’s 38 gAlmost none0g0 g / 100 g - 193Almost none0g0 g / 100 g
- 194
Almost none0g0 g / 100 g - 195
Almost none0g0 g / 100 g - 196
Almost none0g0 g / 100 g - 197Almost none0g0 g / 100 g
- 198Almost none0g0 g / 100 g
- 199
Almost none0g0 g / 100 g - 200
Almost none0g0 g / 100 g - 201
Almost none0g0 g / 100 g
Not ranked in this view
These list Fibre but have no serving size on file yet.
Not listed
The databases don’t list Fibre for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
- Corn bran, crude · US food database (USDA SR Legacy)79 gper 100 g
- Gums, seed gums (includes locust bean, guar) · US food database (USDA SR Legacy)77.3 gper 100 g
- Fungi, Cloud ears, dried · US food database (USDA SR Legacy)70.1 gper 100 g
- Spices, curry powder · US food database (USDA SR Legacy)53.2 gper 100 g
- Spices, cinnamon, ground · US food database (USDA SR Legacy)53.1 gper 100 g
- Spices, savory, ground · US food database (USDA SR Legacy)45.7 gper 100 g
- Cereal, ready to eat, Fibre 1, General Mills · Canadian Nutrient File 202644.5 gper 100 g
- Baobab powder · US food database (USDA SR Legacy)44.5 gper 100 g
- Pinon Nuts, roasted (Navajo) · US food database (USDA SR Legacy)43.4 gper 100 g
- Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice · Canadian Nutrient File 202643 gper 100 g
- Cereal, ready to eat, Smart Bran Psyllium, Nature's Path · Canadian Nutrient File 202642.8 gper 100 g
- Wheat bran, crude · US food database (USDA SR Legacy)42.8 gper 100 g
- Spices, rosemary, dried · US food database (USDA SR Legacy)42.6 gper 100 g
- Spices, oregano, dried · US food database (USDA SR Legacy)42.5 gper 100 g
- Spices, coriander seed · US food database (USDA SR Legacy)41.9 gper 100 g
- Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran · US food database (USDA SR Legacy)41.3 gper 100 g
- Spices, marjoram, dried · US food database (USDA SR Legacy)40.3 gper 100 g
- Spices, sage, ground · US food database (USDA SR Legacy)40.3 gper 100 g
- Carob flour · US food database (USDA SR Legacy)39.8 gper 100 g
- Spices, fennel seed · US food database (USDA SR Legacy)39.8 gper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are ranked here. Fortifying adds vitamins and minerals, not fibre, so what they hold of it is the food’s own; they are left out of the vitamin and mineral rankings: Almond drink, unsweetened, fortified · White bread · White bread, toasted · Breakfast cereal · Pies · Cakes · Cookies · Crackers · Flour tortillas · Oat drink, unsweetened, fortified · Pasta, cooked · Soy drink, unsweetened, fortified
Running low, and too much
Running low
In Western countries, eating little fibre has been linked to higher rates of irritable bowel syndrome, diabetes, obesity, heart disease and colon cancer.
Too much
No upper level is set. A lot of fibre in a short time can cause gas, bloating and cramps, and too much can get in the way of absorbing iron, zinc, magnesium and calcium, though foods high in fibre tend to be rich in those minerals.
Sources: MedlinePlus, Fiber (2026-07-22); Health Canada, Dietary reference intakes tables: macronutrients (2025-11-19)