> ## Content Index > Fetch the complete content index at: https://www.foodconsumer.org/llms.txt > Use this file to discover other available public pages before exploring further. # Dietary fiber rich foods - URL: https://www.foodconsumer.org/dietary_fiber_rich_foods/ - Published: 2007-03-01T18:56:00.000Z - Updated: 2026-09-20T15:45:59.000Z - Description: A USDA table ranks selected foods by total dietary fiber per common measure. Pearled barley leads at 31.2 g a cup, ahead of dry bulgur at 25.6 g, cooked navy beans at 19.1 g, canned baked beans with franks at 17.9 g and split peas at 16.3 g. - Author: Food Consumer - Tags: Food Chemicals, #vivvo-import **Fiber, total dietary (g) Content of Selected Foods per Common Measure, sorted by nutrient content** **NDB\_No, Description, Weight (g), Common Measure, Content per Measure** 20005 Barley, pearled, raw 200 1 cup 31.2 20012 Bulgur, dry 140 1 cup 25.6 16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 19.1 16008 Beans, baked, canned, with franks 259 1 cup 17.9 16086 Peas, split, mature seeds, cooked, boiled, without salt 196 1 cup 16.3 16070 Lentils, mature seeds, cooked, boiled, without salt 198 1 cup 15.6 16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 15.4 16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 15.0 20080 Wheat flour, whole-grain 120 1 cup 14.6 20033 Oat bran, raw 94 1 cup 14.5 11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 168 1 cup 14.4 09087 Dates, deglet noor 178 1 cup 14.2 16034 Beans, kidney, red, mature seeds, canned 256 1 cup 13.8 16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 13.2 16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 13.1 16103 Refried beans, canned, traditional style (includes USDA commodity) 252 1 cup 12.9 16051 Beans, white, mature seeds, canned 262 1 cup 12.6 16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt,164 1 cup 12.5 16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 12.4 20011 Buckwheat flour, whole-groat 120 1 cup 12.0 16073 Lima beans, large, mature seeds, canned 241 1 cup 11.6 16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt,172 1 cup 11.2 06007 Soup, bean with ham, canned, chunky, ready-to-serve 243 1 cup 11.2 09306 Raspberries, frozen, red, sweetened 250 1 cup 11.0 11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt, 170 1 cup 10.9 11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,without salt, 180 1 cup 10.8 11546 Tomato products, canned, paste, without salt added 262 1 cup 10.7 16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 10.6 16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 10.6 16006 Beans, baked, canned, plain or vegetarian 254 1 cup 10.4 11008 Artichokes, (globe or french), cooked, boiled, drained, without salt 120 1 medium 10.3 16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 10.3 16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 10.1 19080 Candies, semisweet chocolate 168 1 cup 9.9 09340 Pears, asian, raw 275 1 pear 9.9 11038 Lima beans, immature seeds, frozen, fordhook, cooked, boiled,drained, without salt,170 1 cup 9.9 20025 Cornmeal, self-rising, degermed, enriched, yellow 138 1 cup 9.8 20020 Cornmeal, whole-grain, yellow 122 1 cup 8.9 11313 Peas, green, frozen, cooked, boiled, drained, without salt 160 1 cup 8.8 08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 8.8 22904 Chili con carne with beans, canned entree 222 1 cup 8.7 20028 Couscous, dry 173 1 cup 8.7 11308 Peas, green (includes baby and lesuer types), canned, drained soilds,unprepared,170 1 cup 8.3 11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt,165 1 cup 8.3 20013 Bulgur, cooked 182 1 cup 8.2 **From USDA National Nutrient Database for Standard Reference, Release 21** **Originally published at http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w291.pdf**