Ranked by what one normal serving gives, because a serving is what you eat, not 100 g.
The top five:
- guava (12.9 g in one medium guava)
- sapota (9.6 g in one katori, cut)
- broad beans (8.6 g in one katori)
- drumstick leaves (8.2 g in one katori cooked)
- raw jackfruit (7.7 g in one katori)
| Food | Per serving | Per 100 g |
|---|---|---|
| Guava (Amrud) one medium guava (150 g) | 12.9 g | 8.6 g |
| Sapota (Chiku) one katori, cut (100 g) | 9.6 g | 9.6 g |
| Broad beans (Bakla) one katori (100 g) | 8.6 g | 8.6 g |
| Drumstick leaves (Saijan patta) one katori cooked (100 g) | 8.2 g | 8.2 g |
| Raw jackfruit one katori (100 g) | 7.7 g | 7.7 g |
| Kala chana (whole Bengal gram) one katori cooked (30 g dry) | 7.6 g | 25.2 g |
| Drumstick (Saijan-ki-phalli) one katori (100 g) | 6.8 g | 6.8 g |
| Avocado fruit (Makhanphal) one katori, cut (100 g) | 6.7 g | 6.7 g |
| Soya bean (Bhatmas) one katori cooked (30 g dry) | 6.5 g | 21.6 g |
| Green peas (Matar) one katori (100 g) | 6.3 g | 6.3 g |
| Bael fruit (Bel) one katori, cut (100 g) | 6.3 g | 6.3 g |
| Sabut urad one katori cooked (30 g dry) or urad dal, 3.6 g a serving | 6.1 g | 20.4 g |
| Baby corn one katori (100 g) | 6.1 g | 6.1 g |
| Green tuvar (fresh pigeon peas, Arhar ki fali) one katori (100 g) | 5.9 g | 5.9 g |
| Quinoa one katori cooked (40 g dry) | 5.9 g | 14.7 g |
| Arbi leaves one katori cooked (100 g) | 5.6 g | 5.6 g |
| Rajma (kidney beans) one katori cooked (30 g dry) | 5.3 g | 17.7 g |
| Banana flower one katori (100 g) | 5.2 g | 5.2 g |
| Soya chunks (soy nuggets)USDA 30 g dry, about one katori once soaked | 5.2 g | 17.5 g |
| Spring onion (Hara pyaz) one katori (100 g) | 5.2 g | 5.2 g |
| Sabut moong one katori cooked (30 g dry) or moong dal, 2.8 g a serving | 5.1 g | 17 g |
| Dry peas one katori cooked (30 g dry) | 5.1 g | 17 g |
| Custard apple (Sharifa) one katori, cut (100 g) | 5.1 g | 5.1 g |
| Whole masoor one katori cooked (30 g dry) or masoor dal, 3.1 g a serving | 5 g | 16.8 g |
| Fenugreek leaves (Methi sag) one katori cooked (100 g) | 4.9 g | 4.9 g |
Fibre in the 25 richest servings. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR) and USDA FoodData Central.
Foods marked USDA come from USDA FoodData Central, because the Indian tables do not list them.
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Things to know before you use this list
- Spoon foods: This list leaves out foods you eat by the pinch or the spoon, such as fenugreek seeds, coriander seeds, cloves and chia seeds, because this list compares foods you eat by the katori or the piece, and per 100 g the spoon foods would top it. Fenugreek seeds have 47.5 g of fibre per 100 g, and a pinch to half a teaspoon (2 g) gives 1 g. See its page.
- Raw or dry: these are the values for the food as the tables measured it, raw or dry. Cooking changes them: dals and grains soak up water, and boiling vegetables moves some minerals into the water you throw away.
- The tables give total fibre. How much of it is soluble and how much is not is in the two glossary pages above.
Words from this page, explained: fibre, soluble fibre, insoluble fibre.
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