Foods high in High Molecular Weight Dietary Fiber (HMWDF)

Every food and ingredient below is ranked by measured High Molecular Weight Dietary Fiber (HMWDF) content per 100 g, drawn live from 19 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 19 foods highest in High Molecular Weight Dietary Fiber (HMWDF)

Ranked by High Molecular Weight Dietary Fiber (HMWDF) per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Flour, potato	Foundation Food	14.8
2	Potatoes, russet, without skin, raw	Foundation Food	13.8
3	Flour, barley	Foundation Food	13.8
4	Potatoes, gold, without skin, raw	Foundation Food	13.2
5	Flour, rye	Foundation Food	13
6	Potatoes, red, without skin, raw	Foundation Food	12.9
7	Flour, oat, whole grain	Foundation Food	11.6
8	Oats, whole grain, steel cut	Foundation Food	11.2
9	Flour, buckwheat	Foundation Food	10.7
10	Oats, whole grain, rolled, old fashioned	Foundation Food	9.7
11	Flour, amaranth	Foundation Food	7.86
12	Flour, sorghum	Foundation Food	7.43
13	Flour, quinoa	Foundation Food	6.33
14	Flour, cassava	Foundation Food	6.27
15	Sweet potatoes, orange flesh, without skin, raw	Foundation Food	4.25
16	Buckwheat, whole grain	Foundation Food	4.1
17	Rice, brown, long grain, unenriched, raw	Foundation Food	3.38
18	Millet, whole grain	Foundation Food	2.73
19	Rice, white, long grain, unenriched, raw	Foundation Food	1.93

More on High Molecular Weight Dietary Fiber (HMWDF)

What High Molecular Weight Dietary Fiber (HMWDF) is, how it is measured, and where these values come from.

High Molecular Weight Dietary Fiber (HMWDF) nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.