High Fiber (≥5g)

616 foods in this category

This reference page covers 616 foods for High Fiber (≥5g). The glycemic load data comes from the Sydney University GI tables and USDA nutrition data, with GL values shown per 100g. 251 of these foods sit in the low-GL range (≤10), 76 in moderate (11–19), and 289 in high (≥20); the group average is about 19. Browse the list or jump to a specific food for its complete profile.

🟢 Seeds, flaxseed Low GL · GL 0.4/100g
🟢 Nuts, walnuts, black, dried Low GL · GL 0.7/100g
🟢 Nuts, pecans, oil roasted, with salt added Low GL · GL 0.9/100g
🟢 Nuts, pecans, oil roasted, without salt added Low GL · GL 0.9/100g
🟢 Avocados, raw, all commercial varieties Low GL · GL 0.9/100g
🟢 Avocados, raw, California Low GL · GL 0.9/100g
🟢 Soybeans, mature cooked, boiled, without salt Low GL · GL 0.9/100g
🟢 Soybeans, mature seeds, cooked, boiled, with salt Low GL · GL 0.9/100g
🟢 Nuts, pecans, dry roasted, with salt added Low GL · GL 1/100g
🟢 Nuts, pecans Low GL · GL 1/100g
🟢 Nuts, pecans, dry roasted, without salt added Low GL · GL 1/100g
🟢 Nuts, brazilnuts, dried, unblanched Low GL · GL 1/100g
🟢 Vegetarian fillets Low GL · GL 1.1/100g
🟢 Grape leaves, canned Low GL · GL 1.1/100g
🟢 Avocados, raw, Florida Low GL · GL 1.1/100g
🟢 Tofu, dried-frozen (koyadofu) Low GL · GL 1.1/100g
🟢 Nuts, macadamia nuts, dry roasted, with salt added Low GL · GL 1.2/100g
🟢 Seeds, pumpkin and squash seed kernels, dried Low GL · GL 1.2/100g
🟢 Nuts, macadamia nuts, raw Low GL · GL 1.3/100g
🟢 Nuts, macadamia nuts, dry roasted, without salt added Low GL · GL 1.3/100g
🟢 Seeds, sunflower seed kernels from shell, dry roasted, with salt added Low GL · GL 1.5/100g
🟢 Nuts, coconut meat, raw Low GL · GL 1.5/100g
🟢 Nuts, hazelnuts or filberts, blanched Low GL · GL 1.5/100g
🟢 Nuts, walnuts, english Low GL · GL 1.7/100g
🟢 Nuts, hazelnuts or filberts Low GL · GL 1.7/100g
🟢 Fungi, Cloud ears, dried Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, lightly salted Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, with salt added Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, with salt added, smoke flavor Low GL · GL 1.8/100g
🟢 Nuts, almonds, oil roasted, without salt added Low GL · GL 1.8/100g
🟢 Nuts, coconut meat, dried (desiccated), not sweetened Low GL · GL 1.8/100g
🟢 Frozen novelties, Sugar Free, CREAMSICLE Pops Low GL · GL 1.9/100g
🟢 Seeds, chia seeds, dried Low GL · GL 1.9/100g
🟢 Seeds, pumpkin and squash seed kernels, roasted, with salt added Low GL · GL 2/100g
🟢 Seeds, pumpkin and squash seed kernels, roasted, without salt Low GL · GL 2/100g
🟢 Nuts, hazelnuts or filberts, dry roasted, without salt added Low GL · GL 2/100g
🟢 Nuts, almond butter, plain, without salt added Low GL · GL 2.1/100g
🟢 Nuts, almond butter, plain, with salt added Low GL · GL 2.1/100g
🟢 Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Low GL · GL 2.1/100g
🟢 Nuts, almonds, blanched Low GL · GL 2.1/100g
🟢 Nuts, pine nuts, pinyon, dried Low GL · GL 2.1/100g
🟢 Blackberries, raw Low GL · GL 2.1/100g
🟢 Seeds, sunflower seed kernels, toasted, with salt added Low GL · GL 2.2/100g
🟢 Sweet potato leaves, raw Low GL · GL 2.2/100g
🟢 Seeds, sesame seed kernels, toasted, with salt added (decorticated) Low GL · GL 2.2/100g
🟢 Seeds, sesame seed kernels, toasted, without salt added (decorticated) Low GL · GL 2.2/100g
🟢 Seeds, sunflower seed kernels, toasted, without salt Low GL · GL 2.2/100g
🟢 Nuts, almonds Low GL · GL 2.2/100g
🟢 Edamame, frozen, prepared Low GL · GL 2.3/100g
🟢 Peanuts, all types, oil-roasted, with salt Low GL · GL 2.3/100g
🟢 Peanuts, all types, oil-roasted, without salt Low GL · GL 2.3/100g
🟢 Nuts, almonds, dry roasted, with salt added Low GL · GL 2.5/100g
🟢 Nuts, almonds, dry roasted, without salt added Low GL · GL 2.5/100g
🟢 Peanut spread, reduced sugar Low GL · GL 2.5/100g
🟢 Peanuts, spanish, raw Low GL · GL 2.5/100g
🟢 Nuts, walnuts, dry roasted, with salt added Low GL · GL 2.6/100g
🟢 Lemon peel, raw Low GL · GL 2.7/100g
🟢 Raspberries, raw Low GL · GL 2.7/100g
🟢 Seeds, sunflower seed kernels, dried Low GL · GL 2.8/100g
🟢 Natto Low GL · GL 2.8/100g
🟢 Seeds, sesame seeds, whole, dried Low GL · GL 2.9/100g
🟢 Seeds, sesame seeds, whole, roasted and toasted Low GL · GL 2.9/100g
🟢 Nuts, hickorynuts, dried Low GL · GL 2.9/100g
🟢 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) Low GL · GL 2.9/100g
🟢 Peanuts, valencia, oil-roasted, with salt Low GL · GL 2.9/100g
🟢 Peanuts, valencia, oil-roasted, without salt Low GL · GL 2.9/100g
🟢 Seeds, sunflower seed kernels, oil roasted, with salt added Low GL · GL 3/100g
🟢 Seeds, sunflower seed kernels, oil roasted, without salt Low GL · GL 3/100g
🟢 Peanuts, all types, raw Low GL · GL 3/100g
🟢 Nuts, ginkgo nuts, canned Low GL · GL 3.1/100g
🟢 Peanuts, virginia, raw Low GL · GL 3.1/100g
🟢 Artichokes, (globe or french), raw Low GL · GL 3.2/100g
🟢 Seeds, sunflower seed kernels, dry roasted, without salt Low GL · GL 3.2/100g
🟢 Peanuts, spanish, oil-roasted, with salt Low GL · GL 3.3/100g
🟢 Peanuts, spanish, oil-roasted, without salt Low GL · GL 3.3/100g
🟢 Beans, baked, canned, with franks Low GL · GL 3.3/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, with salt added Low GL · GL 3.4/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, lightly salted Low GL · GL 3.4/100g
🟢 Nuts, mixed nuts, oil roasted, with peanuts, without salt added Low GL · GL 3.4/100g
🟢 Boysenberries, frozen, unsweetened Low GL · GL 3.4/100g
🟢 Beans, cranberry (roman), mature seeds, canned Low GL · GL 3.4/100g
🟢 Nuts, almonds, honey roasted, unblanched Low GL · GL 3.5/100g
🟢 Artichokes, (globe or french), cooked, boiled, drained, with salt Low GL · GL 3.5/100g
🟢 Seeds, sunflower seed kernels, dry roasted, with salt added Low GL · GL 3.7/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Low GL · GL 3.7/100g
🟢 Hummus, commercial Low GL · GL 3.7/100g
🟢 Beans, black turtle, mature seeds, canned Low GL · GL 3.7/100g
🟢 Beans, black, mature seeds, canned, low sodium Low GL · GL 3.7/100g
🟢 Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium Low GL · GL 3.7/100g
🟢 Loganberries, frozen Low GL · GL 3.8/100g
🟢 Nuts, formulated, wheat-based, all flavors except macadamia, without salt Low GL · GL 3.8/100g
🟢 Artichokes, (globe or french), cooked, boiled, drained, without salt Low GL · GL 3.9/100g
🟢 Grape leaves, raw Low GL · GL 3.9/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, without salt added Low GL · GL 3.9/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, with salt added Low GL · GL 4/100g
🟢 Seeds, cottonseed kernels, roasted (glandless) Low GL · GL 4/100g
🟢 Seeds, sesame butter, tahini, from raw and stone ground kernels Low GL · GL 4.1/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, with salt added Low GL · GL 4.1/100g
🟢 Nuts, pistachio nuts, raw Low GL · GL 4.1/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, without salt added Low GL · GL 4.1/100g
🟢 Nuts, pistachio nuts, dry roasted, with salt added Low GL · GL 4.2/100g
🟢 Peanut butter with omega-3, creamy Low GL · GL 4.2/100g
🟢 Feijoa, raw Low GL · GL 4.3/100g
🟢 Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) Low GL · GL 4.3/100g
🟢 Seeds, sunflower seed butter, without salt Low GL · GL 4.3/100g
🟢 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER Low GL · GL 4.3/100g
🟢 Peanuts, virginia, oil-roasted, without salt Low GL · GL 4.3/100g
🟢 Peanuts, virginia, oil-roasted, with salt Low GL · GL 4.3/100g
🟢 Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Low GL · GL 4.4/100g
🟢 Nuts, pistachio nuts, dry roasted, without salt added Low GL · GL 4.4/100g
🟢 Corn bran, crude Low GL · GL 4.4/100g
🟢 Guavas, common, raw Low GL · GL 4.4/100g
🟢 Nuts, formulated, wheat-based, unflavored, with salt added Low GL · GL 4.5/100g
🟢 Seeds, sesame butter, paste Low GL · GL 4.5/100g
🟢 Mung beans, mature seeds, cooked, boiled, without salt Low GL · GL 4.5/100g
🟢 Lentils, mature seeds, cooked, boiled, with salt Low GL · GL 4.5/100g
🟢 Mung beans, mature seeds, cooked, boiled, with salt Low GL · GL 4.5/100g
🟢 Nance, frozen, unsweetened Low GL · GL 4.6/100g
🟢 Kumquats, raw Low GL · GL 4.6/100g
🟢 Mungo beans, mature seeds, cooked, boiled, without salt Low GL · GL 4.6/100g
🟢 Mungo beans, mature seeds, cooked, boiled, with salt Low GL · GL 4.6/100g
🟢 Lentils, mature seeds, cooked, boiled, without salt Low GL · GL 4.7/100g
🟢 Peanuts, valencia, raw Low GL · GL 4.7/100g
🟢 Peanut butter, chunky, vitamin and mineral fortified Low GL · GL 4.7/100g
🟢 Peas, split, mature seeds, cooked, boiled, with salt Low GL · GL 4.7/100g
🟢 Peanuts, all types, cooked, boiled, with salt Low GL · GL 4.8/100g
🟢 Soybeans, mature seeds, roasted, salted Low GL · GL 4.9/100g
🟢 Soybeans, mature seeds, roasted, no salt added Low GL · GL 4.9/100g
🟢 Beans, kidney, royal red, mature seeds, cooked, boiled, without salt Low GL · GL 4.9/100g
🟢 Beans, kidney, royal red, mature seeds, cooked, boiled with salt Low GL · GL 4.9/100g
🟢 Soup, black bean, canned, condensed Low GL · GL 5/100g
🟢 Peas, split, mature seeds, cooked, boiled, without salt Low GL · GL 5/100g
🟢 Protein supplement, milk based, Muscle Milk, powder Low GL · GL 5/100g
🟢 Peanuts, all types, dry-roasted, without salt Low GL · GL 5/100g
🟢 Peanuts, all types, dry-roasted, with salt Low GL · GL 5/100g
🟢 Baking chocolate, unsweetened, squares Low GL · GL 5.1/100g
🟢 Peanut butter, smooth, vitamin and mineral fortified Low GL · GL 5.1/100g
🟢 Beans, kidney, california red, mature seeds, cooked, boiled, without salt Low GL · GL 5.1/100g
🟢 Beans, kidney, california red, mature seeds, cooked, boiled, with salt Low GL · GL 5.1/100g
🟢 Blackberries, frozen, unsweetened Low GL · GL 5.2/100g
🟢 Fireweed, leaves, raw Low GL · GL 5.3/100g
🟢 Peanut butter, chunk style, without salt Low GL · GL 5.3/100g
🟢 Peanut butter, chunk style, with salt Low GL · GL 5.3/100g
🟢 Peas, green, raw Low GL · GL 5.4/100g
🟢 Lima beans, large, mature seeds, cooked, boiled, with salt Low GL · GL 5.4/100g
🟢 Lima beans, large, mature seeds, cooked, boiled, without salt Low GL · GL 5.4/100g
🟢 Broadbeans (fava beans), mature seeds, cooked, boiled, without salt Low GL · GL 5.5/100g
🟢 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt Low GL · GL 5.5/100g
🟢 Beans, great northern, mature seeds, cooked, boiled, with salt Low GL · GL 5.5/100g
🟢 Broadbeans (fava beans), mature seeds, cooked, boiled, with salt Low GL · GL 5.5/100g
🟢 Beans, great northern, mature seeds, cooked, boiled, without salt Low GL · GL 5.5/100g
🟢 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt Low GL · GL 5.5/100g
🟢 Elderberries, raw Low GL · GL 5.6/100g
🟢 Beans, baked, canned, with pork Low GL · GL 5.6/100g
🟢 Soy flour, low-fat Low GL · GL 5.7/100g
🟢 Beans, french, mature seeds, cooked, boiled, without salt Low GL · GL 5.7/100g
🟢 Beans, pinto, canned, drained solids Low GL · GL 5.7/100g
🟢 Beans, french, mature seeds, cooked, boiled, with salt Low GL · GL 5.7/100g
🟢 Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water Low GL · GL 5.7/100g
🟢 Beans, baked, canned, no salt added Low GL · GL 5.8/100g
🟢 Beans, black, mature seeds, cooked, boiled, without salt Low GL · GL 5.8/100g
🟢 Beans, yellow, mature seeds, cooked, boiled, without salt Low GL · GL 5.8/100g
🟢 Beans, black, mature seeds, cooked, boiled, with salt Low GL · GL 5.8/100g
🟢 Beans, yellow, mature seeds, cooked, boiled, with salt Low GL · GL 5.8/100g
🟢 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Low GL · GL 5.9/100g
🟢 Peanut butter, reduced sodium Low GL · GL 5.9/100g
🟢 Seeds, breadfruit seeds, raw Low GL · GL 5.9/100g
🟢 Guavas, strawberry, raw Low GL · GL 5.9/100g
🟢 Abiyuch, raw Low GL · GL 6/100g
🟢 Parsley, freeze-dried Low GL · GL 6/100g
🟢 Peanut flour, low fat Low GL · GL 6/100g
🟢 Beans, navy, mature seeds, cooked, boiled, without salt Low GL · GL 6/100g
🟢 Beans, navy, mature seeds, canned Low GL · GL 6/100g
🟢 Beans, small white, mature seeds, cooked, boiled, without salt Low GL · GL 6/100g
🟢 Beans, navy, mature seeds, cooked, boiled, with salt Low GL · GL 6/100g
🟢 Beans, kidney, red, mature seeds, cooked, boiled, without salt Low GL · GL 6/100g
🟢 Beans, kidney, red, mature seeds, cooked, boiled, with salt Low GL · GL 6/100g
🟢 Beans, small white, mature seeds, cooked, boiled, with salt Low GL · GL 6/100g
🟢 Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt Low GL · GL 6.1/100g
🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids Low GL · GL 6.1/100g
🟢 Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt Low GL · GL 6.1/100g
🟢 Winged beans, mature seeds, raw Low GL · GL 6.1/100g
🟢 Beans, cranberry (roman), mature seeds, cooked, boiled, without salt Low GL · GL 6.2/100g
🟢 Beans, kidney, red, mature seeds, canned, drained solids Low GL · GL 6.2/100g
🟢 Beans, black turtle, mature seeds, cooked, boiled, without salt Low GL · GL 6.2/100g
🟢 Beans, black turtle, mature seeds, cooked, boiled, with salt Low GL · GL 6.2/100g
🟢 Beans, cranberry (roman), mature seeds, cooked, boiled, with salt Low GL · GL 6.2/100g
🟢 Beans, fava, in pod, raw Low GL · GL 6.3/100g
🟢 Peas, green, cooked, boiled, drained, with salt Low GL · GL 6.3/100g
🟢 Peas, green, cooked, boiled, drained, without salt Low GL · GL 6.3/100g
🟢 Beans, baked, home prepared Low GL · GL 6.3/100g
🟢 Passion-fruit, (granadilla), purple, raw Low GL · GL 6.4/100g
🟢 Soup, bean with pork, canned, condensed Low GL · GL 6.4/100g
🟢 Pigeon peas (red gram), mature seeds, cooked, boiled, without salt Low GL · GL 6.4/100g
🟢 Pigeon peas (red gram), mature seeds, cooked, boiled, with salt Low GL · GL 6.4/100g
🟢 Beans, kidney, all types, mature seeds, cooked, boiled, without salt Low GL · GL 6.4/100g
🟢 Beans, kidney, all types, mature seeds, cooked, boiled, with salt Low GL · GL 6.4/100g
🟢 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Low GL · GL 6.4/100g
🟢 Soy flour, defatted Low GL · GL 6.4/100g
🟢 Leavening agents, yeast, baker's, compressed Low GL · GL 6.5/100g