Foods Highest in Total dietary fibre

Top 50 Australian foods ranked by total dietary fibre content per 100g, sourced from the AFCD.

ProximatesUnit: g per 100g

#	Food	Group	g/100g
1	Psyllium, uncooked	Seed and nut products and dishes	88.7
2	Wattle seed (acacia), ground	Seed and nut products and dishes	54.2
3	Curry powder	Miscellaneous	53.2
4	Cinnamon, dried, ground	Miscellaneous	53.1
5	Flour, hemp	Seed and nut products and dishes	49.4
6	Fenugreek seed, dried	Miscellaneous	47.6
7	Rosemary, dried	Miscellaneous	42.6
8	Oregano, dried	Miscellaneous	42.5
9	Coriander seed, dried, ground	Miscellaneous	41.9
10	Wheat bran, unprocessed, uncooked	Cereals and cereal products	41.8
11	Lupin, whole, uncooked	Legume and pulse products and dishes	41.5
12	Sage, dried	Miscellaneous	40.3
13	Thyme, dried, ground	Miscellaneous	37.0
14	Paprika, dry powder	Miscellaneous	34.9
15	Seaweed, nori, dried	Vegetable products and dishes	34.3
16	Chilli (chili), dried, ground	Miscellaneous	34.2
17	Cloves, dried, ground	Miscellaneous	33.9
18	Seed, chia, dried	Seed and nut products and dishes	33.2
19	Seed, linseed or flaxseed	Seed and nut products and dishes	32.9
20	Cardamom seed, dried, ground	Miscellaneous	28.0
21	Protein powder, hemp seed based	Special dietary foods	27.8
22	Lupin, dehulled, splits, uncooked	Legume and pulse products and dishes	27.8
23	Cocoa powder	Non-alcoholic beverages	27.7
24	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	27.3
25	Garlic, peeled, fresh, fried, no added fat	Vegetable products and dishes	27.2
26	Lupin, dehulled, flakes, uncooked	Legume and pulse products and dishes	27.0
27	Yeast, dry powder	Miscellaneous	26.9
28	Pepper, black, ground	Miscellaneous	25.3
29	Turmeric, dried, ground	Miscellaneous	22.7
30	Bean, red kidney, dried	Legume and pulse products and dishes	21.5
31	Flour, chickpea (besan)	Legume and pulse products and dishes	20.8
32	Chickpea, dried	Legume and pulse products and dishes	20.8
33	Nutmeg, dried, ground	Miscellaneous	20.8
34	Coffee, instant, dry powder or granules	Non-alcoholic beverages	20.6
35	Coffee, instant, dry powder or granules, decaffeinated	Non-alcoholic beverages	20.6
36	Bean, soya (soy), dried	Legume and pulse products and dishes	20.1
37	Wheat germ	Cereals and cereal products	20.1
38	Seed, poppy	Seed and nut products and dishes	19.5
39	Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)	Cereals and cereal products	19.3
40	Bean, broad, dried	Vegetable products and dishes	18.6
41	Bean, haricot, dried	Legume and pulse products and dishes	18.5
42	Pea, yellow, whole, dried	Vegetable products and dishes	17.7
43	Bean, lima, dried	Legume and pulse products and dishes	17.7
44	Textured vegetable protein/soy granules	Dairy & meat substitutes	17.5
45	Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)	Cereals and cereal products	17.5
46	Rye, grain, whole, uncooked	Cereals and cereal products	17.3
47	Flour, rye	Cereals and cereal products	17.3
48	Rye, rolled, uncooked	Cereals and cereal products	17.3
49	Garlic, peeled, fresh, raw	Vegetable products and dishes	16.9
50	Pea, green, whole, dried	Vegetable products and dishes	16.8

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where total dietary fibre value is zero or not measured.