The most fibre per 100 g is in wheat bran (43.2 g), chia seeds (40.2 g), linseed (22.7 g) and rye crispbread (18.2 g). A portion of kidney beans (120 g) gives you 13.3 g, a cooked globe artichoke (120 g) 16.3 g and a portion of porridge oats (40 g) 4.4 g. Adults should aim for at least 30 g a day (DGE and NHS). The chart lists 65 foods per 100 g and per portion, with values from the German Nutrient Database (BLS 4.0).
The most fibre per 100 g is in wheat bran (43.2 g), chia seeds (40.2 g), linseed (22.7 g) and rye crispbread (18.2 g). A portion of kidney beans (120 g) gives you 13.3 g, a cooked globe artichoke (120 g) 16.3 g and a portion of porridge oats (40 g) 4.4 g. Adults should aim for at least 30 g a day (DGE and NHS). The chart lists 65 foods per 100 g and per portion, with values from the German Nutrient Database (BLS 4.0).
12.1 g
Total of all foods, by amount.
The values apply to the food as listed in the chart. Brands and ready-made products can differ.
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Fibre per 100 g, a typical portion with its fibre, calories per 100 g and the EU rule: “high” means high fibre, “source” means source of fibre, “–” neither. The rule counts per 100 g or per 100 kcal, so low-calorie vegetables such as spinach count as “high” even with little fibre. A few familiar foods such as brown rice are included for comparison. Sorted by fibre within each group. Underlined names lead to our ingredient guide, which uses values from the US database (USDA), so they can differ from this chart.
| Food | g fibre per 100 g | Portion | g fibre per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Wheat bran | 43.2 | – | – | 266 | high |
| Rye crispbread | 18.2 | 1 slice (12 g) | 2.2 | 334 | high |
| Oat bran | 12.9 | – | – | 371 | high |
| Muesli, unsweetened | 11.8 | 1 portion (50 g) | 5.9 | 376 | high |
| Porridge oats | 11.0 | 1 portion (40 g) | 4.4 | 348 | high |
| Wholemeal bread | 10.0 | 1 slice (50 g) | 5.0 | 210 | high |
| Wholegrain rye bread | 9.6 | 1 slice (60 g) | 5.8 | 193 | high |
| Pumpernickel | 9.4 | 1 slice (40 g) | 3.7 | 176 | high |
| Amaranth, uncooked | 8.8 | – | – | 377 | high |
| Popcorn, salted | 6.7 | – | – | 395 | high |
| Wholewheat pasta, cooked | 3.9 | – | – | 130 | high |
| Quinoa, cooked | 3.1 | 1 portion (185 g) | 5.7 | 104 | source |
| Brown rice, cooked | 1.4 | 1 portion (160 g) | 2.2 | 128 | – |
| Food | g fibre per 100 g | Portion | g fibre per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Kidney beans, cooked | 11.1 | 1 portion (120 g) | 13.3 | 129 | high |
| Chickpeas (tinned) | 9.8 | 1 portion (120 g) | 11.8 | 136 | high |
| Soya beans, cooked | 9.0 | – | – | 157 | high |
| Dried peas, cooked | 8.5 | – | – | 117 | high |
| Lentils, cooked | 7.2 | 1 portion (200 g) | 14.5 | 119 | high |
| Edamame, raw | 4.2 | – | – | 146 | source |
| Red lentils, cooked | 3.0 | 1 portion (200 g) | 6.0 | 113 | source |
| Food | g fibre per 100 g | Portion | g fibre per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Globe artichoke, cooked | 13.6 | 1 piece (120 g) | 16.3 | 54 | high |
| Jerusalem artichoke | 12.1 | – | – | 55 | high |
| Kale, raw | 8.4 | – | – | 53 | high |
| Peas, cooked | 5.9 | – | – | 87 | high |
| Salsify, cooked | 5.0 | – | – | 51 | high |
| Brussels sprouts, cooked | 4.0 | – | – | 47 | high |
| Green beans, cooked | 3.7 | 1 cup (110 g) | 4.0 | 34 | high |
| Sweetcorn (tinned) | 3.6 | – | – | 79 | high |
| Fennel, raw | 3.3 | 1 bulb (230 g) | 7.6 | 27 | high |
| Sweet potato, raw | 3.1 | 1 piece (250 g) | 7.9 | 119 | source |
| Broccoli, raw | 3.0 | 1 portion (150 g) | 4.5 | 35 | high |
| Carrot, raw | 2.9 | 1 piece (80 g) | 2.3 | 40 | high |
| Cauliflower, raw | 2.9 | 1 portion (200 g) | 5.8 | 35 | high |
| Parsnip, cooked | 2.6 | 1 piece (94 g) | 2.4 | 72 | high |
| Red cabbage, raw | 2.5 | 1 portion (150 g) | 3.8 | 28 | high |
| Sauerkraut | 2.1 | 1 cup (200 g) | 4.3 | 23 | high |
| Potatoes, boiled | 2.1 | 1 piece (80 g) | 1.6 | 76 | source |
| Spinach, raw | 1.8 | 1 handful (24 g) | 0.4 | 18 | high |
| Food | g fibre per 100 g | Portion | g fibre per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Blueberries | 4.9 | 1 portion (120 g) | 5.9 | 61 | high |
| Raspberries | 4.7 | 1 portion (120 g) | 5.6 | 43 | high |
| Avocado | 4.1 | 1 piece (120 g) | 4.9 | 132 | high |
| Kiwi | 3.9 | 1 piece (75 g) | 2.9 | 61 | high |
| Redcurrants | 3.5 | 1 portion (120 g) | 4.2 | 39 | high |
| Blackberries | 3.2 | 1 cup (110 g) | 3.5 | 49 | high |
| Pear | 2.8 | 1 piece (178 g) | 5.0 | 58 | high |
| Apple | 2.3 | 1 piece (150 g) | 3.4 | 58 | high |
| Pomegranate | 2.2 | 1 piece (190 g) | 4.3 | 79 | source |
| Orange | 2.2 | 1 piece (195 g) | 4.3 | 49 | high |
| Banana | 2.0 | 1 piece (120 g) | 2.4 | 79 | source |
| Strawberries | 2.0 | 1 portion (120 g) | 2.4 | 38 | high |
| Food | g fibre per 100 g | Portion | g fibre per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Figs, dried | 13.0 | 1 piece (20 g) | 2.6 | 276 | high |
| Dates, dried | 11.2 | 1 piece (8 g) | 0.9 | 356 | high |
| Prunes | 6.1 | – | – | 205 | high |
| Apricots, dried | 6.0 | 1 piece (7 g) | 0.4 | 216 | high |
| Food | g fibre per 100 g | Portion | g fibre per portion | kcal per 100 g | EU rule |
|---|---|---|---|---|---|
| Chia seeds | 40.2 | 1 tbsp (10.5 g) | 4.2 | 479 | high |
| Linseed | 22.7 | 1 tbsp (9 g) | 2.0 | 470 | high |
| Desiccated coconut | 14.8 | 1 tbsp (5.3 g) | 0.8 | 676 | high |
| Sesame seeds | 11.2 | 1 tbsp (9 g) | 1.0 | 565 | high |
| Pistachios | 10.6 | 1 handful (20 g) | 2.1 | 599 | high |
| Almonds | 10.0 | 1 handful (20 g) | 2.0 | 544 | high |
| Pumpkin seeds | 8.7 | 1 tbsp (9 g) | 0.8 | 588 | high |
| Peanuts, roasted | 8.4 | 1 handful (20 g) | 1.7 | 620 | high |
| Hazelnuts | 7.6 | 1 handful (20 g) | 1.5 | 667 | high |
| Sunflower seeds | 5.8 | 1 tbsp (8.3 g) | 0.5 | 564 | source |
| Walnuts | 4.6 | 1 handful (20 g) | 0.9 | 721 | source |
Source: Max Rubner-Institut, 2025
Example: Breakfast of 40 g porridge oats, 120 g raspberries and a tablespoon of linseed (9 g):
Per 100 g, the most fibre is in wheat bran (43.2 g), chia seeds (40.2 g), linseed (22.7 g), rye crispbread (18.2 g) and desiccated coconut (14.8 g). You usually eat only a spoonful or a slice of these. Per portion, pulses give you a lot: kidney beans (120 g) 13.3 g, tinned chickpeas (120 g) 11.8 g.
Fresh: blueberries (4.9 g), raspberries (4.7 g), avocado (4.1 g) and kiwi (3.9 g) per 100 g. Dried fruit has more because most of the water is gone: dried figs 13.0 g, dried dates 11.2 g.
Globe artichoke (cooked, 13.6 g), Jerusalem artichoke (12.1 g), kale (raw, 8.4 g) and peas (cooked, 5.9 g) per 100 g. Raw broccoli has 3.0 g, and a raw carrot (80 g) 2.3 g.
Adults should aim for at least 30 g of fibre a day – the DGE and the NHS give the same figure. One way to get there: a portion of porridge oats (4.4 g), two slices of wholemeal bread (10.0 g), a portion of cooked lentils (14.5 g) and an apple (3.4 g) add up to 32.3 g.
100 g of porridge oats has 11.0 g of fibre, a portion (40 g) 4.4 g. Oat bran has 12.9 g per 100 g.
Chia seeds have 40.2 g per 100 g, a tablespoon (10.5 g) 4.2 g. Linseed has 22.7 g per 100 g, a tablespoon (9 g) 2.0 g.
From the German Nutrient Database (BLS 4.0) of the Max Rubner-Institut. The food search in the SmarTasty app uses the same values.
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