Ranked by fibre per 100 g of the food in the form named on its card, using the figure on the card. The Source column names the dataset and row. "Closest official match" means no row exists for the same food in the same form, so the card uses the nearest published row. Foods whose figures come from the same row are one entry, with each food linked to its card.
| # | Food | Fibre per 100 g | % (no UK reference) | Source |
|---|---|---|---|---|
| 1 | Agar, dried Dry | 81.1 g | — | UK CoFID Agar, dried (CoFID 2021 13-146) |
| 2 | Kombu Dry | 58.7 g | — | UK CoFID Seaweed, kombu, dried, raw (CoFID 2021 13-339) |
| 3 | Baobab powder Dry | 44.5 g | — | USDA FoodData Central Baobab powder (USDA FDC SR Legacy 167806) |
| 4 | Nori Dry | 44.4 g | — | UK CoFID Seaweed, nori, dried, raw (CoFID 2021 13-340) |
| 5 | Carob flour As sold | 39.8 g | — | USDA FoodData Central Carob flour (USDA FDC SR Legacy 173755) |
| 6 | Cacao powder Dry | 37 g | — | USDA FoodData Central Cocoa, dry powder, unsweetened (USDA FDC SR Legacy 169593) |
| 7 | Chia seed Raw | 34.4 g | — | USDA FoodData Central Seeds, chia seeds, dried (USDA FDC SR Legacy 170554) |
| 8 | Flaxseed Raw | 27.3 g | — | USDA FoodData Central Seeds, flaxseed (USDA FDC SR Legacy 169414) |
| 9 | Rosehip Raw | 24.1 g | — | USDA FoodData Central Rose Hips, wild (Northern Plains Indians) (USDA FDC SR Legacy 168998) |
| 10 | Poppy seeds Raw | 19.5 g | — | USDA FoodData Central Spices, poppy seed (USDA FDC SR Legacy 171330) |
| 11 | Red split lentils, dry Dry | 17.4 g | — | UK CoFID Lentils, red, split, dried, raw (CoFID 2021 13-657) |
| 12 | Cacao nibs | 16.6 g | — | USDA FoodData Central Baking chocolate, unsweetened, squares (USDA FDC SR Legacy 167568) Closest official match |
| 13 | Dried coconut Dry | 16.3 g | — | USDA FoodData Central Nuts, coconut meat, dried (desiccated), not sweetened (USDA FDC SR Legacy 170170) |
| 14 | Soya beans, dry Dry | 15.7 g | — | UK CoFID Beans, soya, dried, raw (CoFID 2021 13-115) |
| 15 | Rye berries Dry | 15.1 g | — | USDA FoodData Central Rye grain (USDA FDC SR Legacy 168884) |
| 16 | Dried persimmon Dry | 14.5 g | — | USDA FoodData Central Persimmons, japanese, dried (USDA FDC SR Legacy 169942) |
| 17 | Popcorn, air-popped | 14.5 g | — | USDA FoodData Central Snacks, popcorn, air-popped (USDA FDC SR Legacy 167959) |
| 18 | Goji berry Dry | 13 g | — | USDA FoodData Central Goji berries, dried (USDA FDC SR Legacy 173032) |
| 19 | Almond Raw | 12.5 g | — | USDA FoodData Central Nuts, almonds (USDA FDC SR Legacy 170567) |
| 20 | Sun-dried tomato Dry | 12.3 g | — | USDA FoodData Central Tomatoes, sun-dried (USDA FDC SR Legacy 168567) |
| 21 | Seeds, sesame seeds, whole, dried (black sesame seeds Closest official match, sesame seed) Raw | 11.8 g | — | USDA FoodData Central Seeds, sesame seeds, whole, dried (USDA FDC SR Legacy 170150) |
| 22 | Bulgur wheat, dry Dry | 11.72 g | — | USDA FoodData Central Bulgur, dry, raw (USDA FDC Foundation 2710820) |
| 23 | Tigernuts As sold | 11.7 g | — | UK CoFID Tigernuts (CoFID 2021 14-848) |
| 24 | Grape leaves Raw | 11 g | — | USDA FoodData Central Grape leaves, raw (USDA FDC SR Legacy 168575) |
| 25 | Rolled oats Dry | 11 g | — | USDA FoodData Central Oats (Includes foods for USDA's Food Distribution Program) (USDA FDC SR Legacy 169705) |
Fibre has no UK NRV, so the list shows grams only. Herbs, spices (eaten in pinches) and dry teas (brewed, not eaten) are left out, and so are foods with no fibre value. Per 100 g is not a portion: compare foods eaten in similar amounts.
Also see the Fibre per 100 g list, all rankings and about our data.
Answer-ready: In Thrive's plant-food data (UK CoFID and USDA FoodData Central), the plant foods highest in fibre per 100 g are Agar, dried (81.1 g), Kombu (58.7 g), Baobab powder (44.5 g).