Nutrient table

Foods high in fiber

Per usual portion, soya bean mature, mixed mushrooms dried and oyster mushroom dried supply the most fiber. The tables rank 1,277 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 30 g a day.

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Good to know

Only plant foods contain fiber. The tables count total fiber; soluble and insoluble fiber behave differently in the gut. If you raise your intake a lot, do it gradually and drink enough with it.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (g) % reference per 100 g (g)
1 Soya bean matureVegetables 180 g 39.5 132% 22.0
2 Mixed mushrooms dried, boiledMushrooms 120 g 25.0 83.0% 20.9
3 Oyster mushroom dried, boiledMushrooms 100 g 24.9 83.0% 24.9
4 Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 23.2 77.0% 19.4
5 Jerusalem artichoke/topinambur, bakedStarchy roots and tubers 150 g 23.2 77.0% 15.5
6 Artichokes boiledVegetables 160 g 21.7 72.0% 13.6
7 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 20.9 70.0% 13.9
8 Morel dried, boiledMushrooms 70 g 20.9 70.0% 29.8
9 Shiitake mushroom dried, boiledMushrooms 100 g 20.5 68.0% 20.5
10 Kidney bean mature, canned, drainedLegumes (mature) 180 g 20.2 67.0% 11.2
11 Porcini mushroom dried, boiledMushrooms 100 g 18.9 63.0% 18.9
12 Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 16.3 54.0% 9.1
13 Chanterelle dried, boiledMushrooms 100 g 16.3 54.0% 16.3
14 Broad bean mature, boiledLegumes (mature) 180 g 16.2 54.0% 9.0
15 Chick pea mature, boiledVegetables 150 g 15.9 53.0% 10.6
16 Haricot bean matureLegumes (mature) 60 g 13.9 46.0% 23.2
17 Maize rawCereals and grain (excluding rice) 180 g 13.9 46.0% 7.7
18 Lima bean/butter bean, mature, boiledVegetables 120 g 13.4 45.0% 11.2
19 Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 12.8 43.0% 6.4
20 Yam bakedStarchy roots and tubers 180 g 12.8 43.0% 7.1

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (g) Portion per portion (g)
1 Garlic deep-frozen, fried without fat (pan)Vegetables 49.9 10 g 5.0
2 Oyster mushroom driedMushrooms 46.3 15 g 6.9
3 Wheat branCereals and grain (excluding rice) 43.2 20 g 8.6
4 Chia seedsOil seeds 40.2 15 g 6.0
5 Mixed mushrooms driedMushrooms 38.9 15 g 5.8
6 Spelt branCereals and grain (excluding rice) 38.1 15 g 5.7
7 Shiitake mushroom driedMushrooms 38.1 15 g 5.7
8 Brown-yellow boletus (slippery jack) driedMushrooms 36.0 15 g 5.4
9 Lupin flourLegumes (mature) 35.1 30 g 10.5
10 Porcini mushroom driedMushrooms 35.1 15 g 5.3
11 Raspberry driedFruit 32.9 35 g 11.5
12 Chanterelle driedMushrooms 30.3 15 g 4.6
13 Morel dried, boiledMushrooms 29.8 70 g 20.9
14 Cocoa powder strongly deoiledChocolate 29.7 15 g 4.5
15 Kidney bean matureLegumes (mature) 24.9 60 g 14.9
16 Haricot bean matureLegumes (mature) 23.2 60 g 13.9
17 Linseed/flax seed, roasted without fatOil seeds 23.2 15 g 3.5
18 Black truffle (Perigord black truffle) canned, drainedMushrooms 22.9 10 g 2.3
19 Soya flour full fatLegumes (mature) 22.6 20 g 4.5
20 Soya bean mature (soya kernel) roasted without fatLegumes (mature) 22.4 40 g 9.0

Plant foods high in fiber

Vegan foods, ranked per portion.

# Food Portion per portion (g) % reference per 100 g (g)
1 Soya bean matureVegetables 180 g 39.5 132% 22.0
2 Mixed mushrooms dried, boiledMushrooms 120 g 25.0 83.0% 20.9
3 Oyster mushroom dried, boiledMushrooms 100 g 24.9 83.0% 24.9
4 Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 23.2 77.0% 19.4
5 Jerusalem artichoke/topinambur, bakedStarchy roots and tubers 150 g 23.2 77.0% 15.5
6 Artichokes boiledVegetables 160 g 21.7 72.0% 13.6
7 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 20.9 70.0% 13.9
8 Morel dried, boiledMushrooms 70 g 20.9 70.0% 29.8
9 Shiitake mushroom dried, boiledMushrooms 100 g 20.5 68.0% 20.5
10 Kidney bean mature, canned, drainedLegumes (mature) 180 g 20.2 67.0% 11.2
11 Porcini mushroom dried, boiledMushrooms 100 g 18.9 63.0% 18.9
12 Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 16.3 54.0% 9.1

Highest nutrient density

Fiber per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (g) per 100 g (g)
1 Garlic deep-frozen, boiledVegetables 29.9 33.2
2 Morel canned, drainedMushrooms 25.6 8.4
3 Artichokes boiledVegetables 25.1 13.6
4 Black truffle (Perigord black truffle) canned, drainedMushrooms 24.6 22.9
5 Jerusalem artichoke/topinambur, boiledStarchy roots and tubers 22.5 11.7
6 Oyster mushroom dried, boiledMushrooms 19.0 24.9
7 Turnip tops/greens, fried without fat (pan)Vegetables 17.8 4.8
8 Shalot boiledVegetables 17.0 5.6
9 Mixed mushrooms canned, drainedMushrooms 16.8 7.0
10 Curly kale deep-frozen, boiledVegetables 16.4 8.2
11 Wheat branCereals and grain (excluding rice) 16.2 43.2
12 Rhubarb rawFruit 16.0 3.2

By food group

Vegetables and potatoes high in fiber

Food Portion per portion (g) % reference
Soya bean matureVegetables 180 g 39.5 132%
Jerusalem artichoke/topinambur, bakedStarchy roots and tubers 150 g 23.2 77.0%
Artichokes boiledVegetables 160 g 21.7 72.0%
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 20.9 70.0%
Chick pea mature, boiledVegetables 150 g 15.9 53.0%
Lima bean/butter bean, mature, boiledVegetables 120 g 13.4 45.0%
Yam bakedStarchy roots and tubers 180 g 12.8 43.0%
Mixed vegetables Mexican style, fried without fat (pan)Vegetables 180 g 11.9 40.0%

Mushrooms high in fiber

Food Portion per portion (g) % reference
Mixed mushrooms dried, boiledMushrooms 120 g 25.0 83.0%
Oyster mushroom dried, boiledMushrooms 100 g 24.9 83.0%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 23.2 77.0%
Morel dried, boiledMushrooms 70 g 20.9 70.0%
Shiitake mushroom dried, boiledMushrooms 100 g 20.5 68.0%
Porcini mushroom dried, boiledMushrooms 100 g 18.9 63.0%
Chanterelle dried, boiledMushrooms 100 g 16.3 54.0%
Brown birch bolete fried without fat (pan)Mushrooms 120 g 12.8 43.0%

Fruit high in fiber

Food Portion per portion (g) % reference
Raspberry driedFruit 35 g 11.5 38.0%
Quince stewedFruit 150 g 9.2 31.0%
Blackberry driedFruit 35 g 6.9 23.0%
Pomelo rawFruit 300 g 6.6 22.0%
Feijoa/pineapple guava, rawFruit 100 g 6.4 21.0%
Blueberry stewedFruit 120 g 6.2 21.0%
Jackfruit rawFruit 150 g 6.2 21.0%
Strawberry driedFruit 35 g 6.0 20.0%

Pulses high in fiber

Food Portion per portion (g) % reference
Kidney bean mature, canned, drainedLegumes (mature) 180 g 20.2 67.0%
Broad bean mature, boiledLegumes (mature) 180 g 16.2 54.0%
Chickpea mature, canned, drainedLegumes (mature) 150 g 14.7 49.0%
Haricot bean matureLegumes (mature) 60 g 13.9 46.0%
Lentil mature, canned, drainedLegumes (mature) 150 g 11.1 37.0%
Mung bean mature, boiledLegumes (mature) 180 g 11.0 37.0%
Lupin flourLegumes (mature) 30 g 10.5 35.0%
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 9.0 30.0%

Nuts and seeds high in fiber

Food Portion per portion (g) % reference
Sweet chestnut bakedNuts 80 g 7.3 24.0%
Chia seedsOil seeds 15 g 6.0 20.0%
Coconut milkNuts 100 g 5.0 17.0%
Pistachio nut roasted without fatNuts 30 g 4.9 16.0%
Sweet chestnut flourNuts 30 g 4.3 14.0%
Coconut meat, rawNuts 50 g 4.2 14.0%
Linseed/flax seed, roasted without fatOil seeds 15 g 3.5 12.0%
Sweet almond roasted without fatNuts 25 g 3.4 11.0%

Grains, bread and pasta high in fiber

Food Portion per portion (g) % reference
Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 16.3 54.0%
Maize rawCereals and grain (excluding rice) 180 g 13.9 46.0%
Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 12.8 43.0%
Rye whole grain, boiledCereals and grain (excluding rice) 170 g 12.2 41.0%
Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 12.2 41.0%
Durum wheat whole grain, boiledCereals and grain (excluding rice) 180 g 11.3 38.0%
Wholemeal egg pasta rawPasta 80 g 9.8 33.0%
Einkorn wheat whole grain, boiledCereals and grain (excluding rice) 180 g 9.7 32.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy