Evidence-based nutrition, in plain English — every entry sourced from clinical research.

Nutrition Encyclopedia

Foods Low in Dietary Fibre

If you are trying to eat more Dietary Fibre, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Dietary Fibre amount per 100g g drawn from the foods in our database.

Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Dietary Fibre compound page to understand absorption, forms and interactions.

Nutrition facts per 100g

Nutrient Amount Unit
Calories 385 kcal
Protein 11.9 g
Carbohydrate 69.5 g
Dietary Fibre 6.3 g
Sugars 0.87 g
Fat 6.6 g
Saturated Fat 0.23 g
Sodium 6.32 mg
Potassium 551 mg

Source: USDA FoodData Central (FDC 2512372)

Top 15 Dietary Fibre foods

  1. Quinoa — 6.30 g per 100g (22% DV). Manganese, magnesium, folate (values for cooked)
  2. Peanut Butter — 6.32 g per 100g (23% DV). Niacin, vitamin E, magnesium (natural
  3. Pistachios — 6.97 g per 100g (25% DV). Vitamin B6, potassium, magnesium
  4. Sunflower Seeds — 7.22 g per 100g (26% DV). Vitamin E, magnesium, selenium
  5. Kidney Beans — 7.40 g per 100g (26% DV). Folate, iron, magnesium
  6. Hazelnuts — 8.41 g per 100g (30% DV). Vitamin E, magnesium, manganese
  7. Pinto Beans — 9.00 g per 100g (32% DV). Folate, fibre, plant protein
  8. Almonds — 9.27 g per 100g (33% DV). Vitamin E, magnesium, manganese
  9. Oats — 10.1 g per 100g (36% DV). Manganese, phosphorus, magnesium
  10. Buckwheat — 10.3 g per 100g (37% DV). Manganese, magnesium, copper
  11. Dark Chocolate (70–85%) — 10.9 g per 100g (39% DV). Iron, magnesium, copper
  12. Sesame Seeds — 11.8 g per 100g (42% DV). Calcium, lignans, magnesium
  13. Barley — 15.6 g per 100g (56% DV). Beta-glucan fibre, manganese, selenium
  14. Turmeric — 22.7 g per 100g (81% DV). Manganese, iron, curcumin
  15. Flaxseed — 23.1 g per 100g (83% DV). Thiamine, magnesium, lignans

How to actually eat more Dietary Fibre

A handful of additions usually move the needle more than a full diet reset. Dietary Fibre is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.

For broader context, see our Heart Health hub and the Dietary Fibre compound page.

Common questions

How much Dietary Fibre do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.

Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Dietary Fibre effectively. Supplements are useful for filling confirmed gaps.

A note on health content. This article is for general information and is not a substitute for professional medical or dietetic advice. Where we cite research, links to the original papers are provided so you can read the evidence yourself.

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