High Molecular Weight Dietary Fiber (HMWDF)

Measured in GNutrient #293.319 measured values

Foods highest in High Molecular Weight Dietary Fiber (HMWDF)

The full ranked list — top 25 and lowest 10 — is below, drawn live from 19 USDA measurements.

Top 19 foods and ingredients by High Molecular Weight Dietary Fiber (HMWDF), per 100g.

#	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

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.