Total dietary fiber (AOAC 2011.25)

Measured in GNutrient #29336 measured values

Foods highest in Total dietary fiber (AOAC 2011.25)

The full ranked list — top 25 and lowest 10 — is below, drawn live from 36 USDA measurements.

Top 25 foods and ingredients by Total dietary fiber (AOAC 2011.25), per 100g.

#	Food or ingredient	Source	Per 100g (G)
1	Flour, soy, defatted	Foundation Food	24.3
2	Flour, rye	Foundation Food	17.9
3	Flour, potato	Foundation Food	16.6
4	Flour, barley	Foundation Food	16.2
5	Potatoes, russet, without skin, raw	Foundation Food	14.9
6	Potatoes, red, without skin, raw	Foundation Food	13.8
7	Potatoes, gold, without skin, raw	Foundation Food	13.8
8	Flour, oat, whole grain	Foundation Food	12.9
9	Oats, whole grain, steel cut	Foundation Food	12
10	Flour, buckwheat	Foundation Food	11.4
11	Oats, whole grain, rolled, old fashioned	Foundation Food	10.4
12	Flour, amaranth	Foundation Food	9.04
13	Flour, sorghum	Foundation Food	8.16
14	Flour, cassava	Foundation Food	7.66
15	Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed	Foundation Food	7.4
16	Beans, pinto, canned, sodium added, drained and rinsed	Foundation Food	7.09
17	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Foundation Food	7.01
18	Flour, quinoa	Foundation Food	6.95
19	Beans, great northern, canned, sodium added, drained and rinsed	Foundation Food	6.91
20	Beans, navy, canned, sodium added, drained and rinsed	Foundation Food	6.85
21	Beans, cannellini, canned, sodium added, drained and rinsed	Foundation Food	6.76
22	Beans, black, canned, sodium added, drained and rinsed	Foundation Food	6.69
23	Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed	Foundation Food	5.95
24	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Foundation Food	5.92
25	Buckwheat, whole grain	Foundation Food	4.8

The 9 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (G)
28	Bananas, overripe, raw	Foundation Food	2.02
29	Onions, yellow, raw	Foundation Food	2.71
30	Rice, white, long grain, unenriched, raw	Foundation Food	2.77
31	Millet, whole grain	Foundation Food	3.33
32	Onions, red, raw	Foundation Food	3.97
33	Rice, brown, long grain, unenriched, raw	Foundation Food	4.3
34	Blackeye pea, canned, sodium added, drained and rinsed	Foundation Food	4.34
35	Sweet potatoes, orange flesh, without skin, raw	Foundation Food	4.44
36	Bananas, ripe and slightly ripe, raw	Foundation Food	4.62

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.