25 Foods With More Fiber Than Oatmeal

There are 25 foods that contain more fiber than oatmeal, which has 1.7 g of fiber per 100 g. The highest fiber content is found in Chia Seeds at 34.4 g, followed by Flaxseed at 27.3 g, and Almond at 12.5 g.

This list highlights 25 foods that provide more fiber per 100 grams than oatmeal. The values are ranked based on their fiber content.

Foods With More Fiber Than Oatmeal

Below is a ranked table of these foods, showcasing their fiber content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Fiber (per 100 g)	% Daily Value	% More Than oatmeal
1	Chia Seeds	34.4 g	123%	1924%
2	Flaxseed	27.3 g	98%	1506%
3	Almond	12.5 g	45%	635%
4	Sesame Seeds	11.8 g	42%	594%
5	Pistachio	10.6 g	38%	524%
6	Navy Beans	10.5 g	38%	518%
7	Passion Fruit	10.4 g	37%	512%
8	Hazelnut	9.7 g	35%	471%
9	Pecan	9.6 g	34%	465%
10	Coconut	9.0 g	32%	429%
11	Pinto Beans	9.0 g	32%	429%
12	Black Beans	8.7 g	31%	412%
13	Macadamia	8.6 g	31%	406%
14	Sunflower Seeds	8.6 g	31%	406%
15	Peanut	8.5 g	30%	400%
16	Split Peas	8.3 g	30%	388%
17	Lentils	7.9 g	28%	365%
18	Chickpeas	7.6 g	27%	347%
19	Brazil Nut	7.5 g	27%	341%
20	Multigrain Bread	7.4 g	26%	335%
21	Lima Beans	7.0 g	25%	312%
22	Avocado	6.7 g	24%	294%
23	Dates	6.7 g	24%	294%
24	Walnut	6.7 g	24%	294%
25	Raspberry	6.5 g	23%	282%

For reference, oatmeal has 1.7 g of fiber per 100 g, about 6% of the Daily Value (28 g).

Track Your Fiber Intake

Knowing which foods are richest in fiber only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your fiber intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Fiber values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram fiber content is higher than that of oatmeal (1.7 g), and ranked highest first. Percent Daily Value uses the US reference intake of 28 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most fiber?

Chia Seeds have the most fiber, containing 34.4 g per 100 g. This is significantly higher than oatmeal's fiber content.

Does oatmeal have a lot of fiber?

Oatmeal contains 1.7 g of fiber per 100 g, which is relatively low compared to many other foods.

How much fiber do you need per day?

The recommended daily fiber intake is 28 g for adults. This amount can vary based on age and gender.

Are these fiber values per 100 grams or per serving?

All fiber values listed are per 100 grams, providing a consistent basis for comparison.

Key Takeaways

• Chia Seeds contain 34.4 g of fiber per 100 g.
• Flaxseed has 27.3 g of fiber per 100 g.
• Almonds provide 12.5 g of fiber per 100 g.
• Oatmeal has 1.7 g of fiber per 100 g.