USDA-derived rankings
Vegetarian foods high in fibre
Fibre is the indigestible part of plants that feeds your gut bacteria, steadies digestion and helps you feel full.
Who this is for: Useful if you are short of the 30 g a day reference, eating low-carb and losing fibre with the carbs, or looking after your gut.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 30 g a day.
The clear number one
Lentils (cooked)
One serving (198g) gives you 16 g of fibre, around 52% of the daily reference in one go.
See the full nutrition score for lentils (cooked)The ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Lentils (cooked) | 16 g52% of daily reference | 8 gsource |
| 2 | Black Beans (cooked) | 15 g50% of daily reference | 9 gsource |
| 3 | Chickpeas (cooked) | 12 g42% of daily reference | 8 gsource |
| 4 | Pinto Beans | 12 g39% of daily reference | 9 ghigh |
| 5 | Kidney Beans | 10 g32% of daily reference | 7 gsource |
| 6 | Butter Beans | 9 g30% of daily reference | 7 gsource |
| 7 | Baked Beans | 9 g29% of daily reference | 4 g |
| 8 | Peas | 8 g28% of daily reference | 6 gsource |
| 9 | Chia Seeds | 8 g28% of daily reference | 34 ghigh |
| 10 | Cannellini Beans | 8 g27% of daily reference | 6 gsource |
| 11 | Raspberries | 8 g27% of daily reference | 7 gsource |
| 12 | Blackberries | 8 g25% of daily reference | 5 gsource |
| 13 | Pomegranate | 7 g23% of daily reference | 4 g |
| 14 | Artichoke | 7 g23% of daily reference | 5 gsource |
| 15 | Parsnip | 7 g22% of daily reference | 5 gsource |
| 16 | Red Lentils | 6 g22% of daily reference | 11 ghigh |
| 17 | Pearl Barley | 6 g20% of daily reference | 4 g |
| 18 | Pear | 6 g18% of daily reference | 3 g |
| 19 | Wholemeal Pasta | 5 g18% of daily reference | 4 g |
| 20 | Soybeans | 5 g18% of daily reference | 6 gsource |
Meat and fish are excluded; eggs and dairy stay in.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for fibre is 30 g, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.