Foods high in fiber and low in calories help control hunger while supporting digestive health and steady energy levels. They fill you up without packing on excess calories, making weight management easier and more sustainable.
This list covers 85 options across vegetables, fruits, legumes, grains, and more. You’ll find familiar staples and surprising additions worth trying. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Dairy & Eggs
Most dairy products contain zero fiber, but a few options in this category deliver surprising amounts when combined with high-fiber ingredients. These choices work especially well for breakfast or snacks when looking to boost fiber intake without adding many calories.
Plain Greek Yogurt with Chia Seeds
~5-6 g fiber per serving (20-24% DV) from the chia seeds
Mix a tablespoon of chia seeds into plain Greek yogurt and let it sit for 10 minutes to thicken into a protein-packed, fiber-rich breakfast or snack.
Cottage Cheese with Flaxseed
~3-4 g fiber per serving (12-16% DV) from the flaxseed
Stir ground flaxseed into cottage cheese along with berries or cucumber for a savory-sweet bowl that stays creamy and satisfying.
Egg White Omelet with Vegetables
~2-4 g fiber (8-16% DV) depending on vegetable mix
Fill egg whites with spinach, mushrooms, peppers, and onions for a low-calorie, high-volume meal that delivers fiber through the vegetable fillings.
Hard-Boiled Eggs with Avocado
~5-7 g fiber (20-28% DV) from half an avocado
Slice hard-boiled eggs over mashed avocado on a bed of mixed greens for a simple lunch that balances protein with healthy fats and fiber.
Egg White Scramble with Black Beans
~7-8 g fiber (28-32% DV) from the black beans
Scramble egg whites with black beans, salsa, and spinach for a Tex-Mex style breakfast that’s filling without being heavy.
Plain Nonfat Yogurt with Wheat Bran
~4-6 g fiber (16-24% DV) from the wheat bran
Stir a tablespoon of wheat bran into plain yogurt with a drizzle of honey for one of the most efficient fiber boosts available.
Whipped Cottage Cheese with Psyllium Husk
~3-5 g fiber (12-20% DV) from psyllium husk
Blend cottage cheese until smooth, then mix in a small amount of psyllium husk powder and fruit for a pudding-like texture with serious fiber content.
Leafy Greens & Vegetables
Leafy greens and non-starchy vegetables deliver maximum fiber and nutrients for minimal calories. They’re the foundation of any high-volume, low-calorie eating plan.
Spinach
~4 grams fiber and only 40 calories per bunch
Toss raw into smoothies, wilt into pasta dishes, or sauté with garlic as a quick side.
Broccoli
~5 grams fiber and 55 calories per head
Roast with olive oil until crispy, steam for meal prep bowls, or blend into creamy soups.
Brussels Sprouts
~4 grams fiber and 56 calories per cup when cooked
Halve and roast until caramelized, shred raw into slaws, or pan-fry with balsamic vinegar.
Cauliflower
~3 grams fiber and 25 calories per cup raw
Rice it for grain-free bases, roast as florets, or mash as a potato substitute.
Kale
~2.6 grams fiber and 33 calories per cup raw
Massage with lemon juice for salads, bake into chips, or add to soups in the last few minutes of cooking.
Collard Greens
~5 grams fiber and 49 calories per cup cooked
Braise with garlic and stock, use as wraps instead of tortillas, or chop into grain bowls.
Swiss Chard
~3.7 grams fiber and 35 calories per cup cooked
Sauté stems first then add leaves, stir into white beans, or layer into lasagna.
Asparagus
~2.8 grams fiber and 27 calories per cup
Grill with lemon zest, roast until tender, or shave raw into spring salads.
Green Beans
~4 grams fiber and 44 calories per cup cooked
Blanch and toss with almonds, roast with sesame oil, or add to stir-fries.
Cabbage
~2.2 grams fiber and 22 calories per cup raw
Shred for coleslaw, ferment into sauerkraut, or braise with apples and onions.
Bok Choy
~1.7 grams fiber and 20 calories per cup cooked
Stir-fry with ginger and soy sauce, grill halves until charred, or add to ramen bowls.
Zucchini
~2 grams fiber and 33 calories per cup cooked
Spiralize into noodles, grill thick slices, or dice into tomato-based sauces.
Bell Peppers
~2.5 grams fiber and 39 calories per cup raw
Roast and peel for sweetness, stuff with grains and proteins, or slice raw for snacking.
Arugula
~0.3 grams fiber and 5 calories per cup raw
Layer onto pizzas after baking, toss into pasta while hot, or pile onto sandwiches for peppery bite.
Berries & Low-Sugar Fruits
Berries pack impressive fiber into surprisingly few calories, making them ideal for satisfying sweet cravings without derailing nutrition goals. Lower-sugar fruits like melons and stone fruits round out this category with refreshing options that deliver volume and nutrients without excess calories.
Raspberries
~8g fiber and 64 calories per cup
Toss them into overnight oats, blend into smoothies, or eat them straight from the container as a quick snack.
Blackberries
~7.6g fiber and 62 calories per cup
Layer them in parfaits with yogurt, fold into protein pancake batter, or freeze for a cooling treat.
Strawberries
~3g fiber and 49 calories per cup
Slice them over salads with balsamic vinegar, blend into protein shakes, or dip in dark chocolate for dessert.
Blueberries
~3.6g fiber and 84 calories per cup
Mix them into cottage cheese, stir into muffin batter made with almond flour, or warm them as a topping for lean proteins.
Watermelon
~0.6g fiber and 46 calories per cup
Cube it for fruit salads, grill wedges for a smoky-sweet side dish, or blend with lime juice for a refreshing drink.
Cantaloupe
~1.4g fiber and 54 calories per cup
Wrap cubes with prosciutto for an appetizer, blend into smoothies with mint, or dice into salsa with jalapeño.
Peaches
~2.3g fiber and 60 calories per medium fruit
Grill halves and top with cinnamon, dice into salsa for fish tacos, or slice over whole grain toast with ricotta.
Apricots
~1.5g fiber and 17 calories per fruit
Chop dried apricots into grain salads, slice fresh ones into green salads, or poach in tea for a simple dessert.
Plums
~0.9g fiber and 30 calories per fruit
Halve and roast them with thyme, slice into spinach salads, or simmer into a low-sugar compote.
Grapefruit
~2g fiber and 52 calories per half
Segment into salads with avocado and shrimp, broil halves with a touch of honey, or juice for morning beverages.
Papaya
~2.5g fiber and 62 calories per cup
Scoop and top with lime juice, blend into tropical smoothies, or dice into fruit salsas for grilled chicken.
Kiwi
~2.1g fiber and 42 calories per fruit
Slice into fruit bowls, peel and blend into green smoothies, or halve and scoop with a spoon for easy eating.
Honeydew Melon
~1.4g fiber and 64 calories per cup
Cube for refreshing summer salads, blend with cucumber for cold soup, or skewer with mint for party platters.
Nectarines
~2.4g fiber and 63 calories per fruit
Slice onto whole grain cereal, grill for savory dishes, or chop into chunky salsas with red onion.
Cherries
~3g fiber and 97 calories per cup
Pit and freeze for year-round smoothies, toss into arugula salads with goat cheese, or simmer into sauce for lean meats.
Legumes & Pulses
Legumes pack an impressive fiber punch while keeping calories in check, making them ideal for filling meals that won’t derail calorie goals. They’re versatile enough to work in everything from soups to salads, and they store well both dried and canned.
Lentils
~Contains about 230 calories and 16g fiber
Toss into soups, simmer with curry spices, or cook until tender for a protein-rich salad base that needs no soaking.
Black Beans
~Provides roughly 227 calories and 15g fiber
Mash into burrito fillings, add to grain bowls, or purée with garlic and lime for a quick dip.
Chickpeas
~Delivers approximately 269 calories and 12.5g fiber
Roast until crispy for snacking, blend into hummus, or toss into Mediterranean salads with cucumber and tomatoes.
Split Peas
~Contains around 231 calories and 16g fiber
Simmer into classic split pea soup, cook down until creamy without blending, or add to vegetable stews for extra body.
Kidney Beans
~Provides about 225 calories and 13g fiber
Stir into chili, mix with rice and vegetables, or add to minestrone soup for heartiness.
Navy Beans
~Delivers roughly 255 calories and 19g fiber
Bake with molasses for homemade baked beans, add to white bean soup, or mash onto toast with herbs.
Pinto Beans
~Contains approximately 245 calories and 15g fiber
Mash for refried beans, layer into tacos, or simmer with onions and spices for a simple side dish.
Cannellini Beans
~Provides around 225 calories and 12.5g fiber
Toss into pasta dishes, blend into creamy soups, or mix with tuna and olive oil for a quick lunch.
Lima Beans
~Delivers about 216 calories and 13g fiber
Sauté with garlic and herbs, add to succotash, or simmer in vegetable broth until buttery and tender.
Mung Beans
~Contains roughly 212 calories and 15g fiber
Sprout for salads and stir-fries, cook into Indian dal, or add to vegetable soups for extra texture.
Adzuki Beans
~Provides approximately 294 calories and 17g fiber
Simmer with squash in Asian-style soups, add to rice dishes, or cook until sweet for dessert applications.
Black-Eyed Peas
~Delivers around 194 calories and 11g fiber
Cook with greens and smoked spices, toss into grain salads, or simmer with tomatoes and onions.
Fava Beans
~Contains about 187 calories and 9g fiber
Shell and sauté with olive oil, mash into dips with lemon, or add to spring vegetable medleys.
Great Northern Beans
~Provides roughly 209 calories and 12.5g fiber
Add to white chili, purée into creamy soup bases, or bake with herbs and tomatoes.
Edamame
~Delivers approximately 188 calories and 8g fiber
Steam and sprinkle with sea salt for snacking, toss into stir-fries, or blend into bright green dips with ginger.
Seeds & Nuts
Seeds and nuts pack impressive fiber while staying relatively low in calories when portioned mindfully. These nutrient-dense options add satisfying crunch to meals and make excellent standalone snacks.
Chia Seeds
~10g fiber, ~138 calories
Mix into overnight oats, blend into smoothies, or sprinkle over salads for an easy fiber boost.
Flaxseeds
~8g fiber, ~150 calories
Grind them fresh to maximize nutrient absorption and stir into yogurt, oatmeal, or baked goods.
Pumpkin Seeds
~5g fiber, ~180 calories
Toast lightly and add to trail mix, toss into grain bowls, or eat them straight as a crunchy snack.
Sunflower Seeds
~3g fiber, ~165 calories
Sprinkle over salads for texture, blend into homemade pesto, or stir into whole grain muffin batter.
Hemp Seeds
~1g fiber, ~166 calories
Scatter over smoothie bowls, mix into energy balls, or blend into salad dressings for a nutty flavor.
Almonds
~3.5g fiber, ~164 calories
Slice them thin over roasted vegetables, blend into almond butter, or keep whole for portable snacking.
Pistachios
~3g fiber, ~159 calories
Shell them yourself to slow down snacking, chop for topping hummus, or crush into a coating for fish.
Sesame Seeds
~1.1g fiber, ~160 calories
Toast briefly to enhance their nutty taste, then sprinkle over stir-fries or blend into tahini.
Poppy Seeds
~2.5g fiber, ~126 calories
Add to muffin and quick bread batters, sprinkle over roasted cauliflower, or mix into salad dressings.
Hazelnuts
~2.7g fiber, ~178 calories
Chop coarsely for grain salads, blend into homemade hazelnut spread, or roast for intensified flavor.
Walnuts
~2g fiber, ~185 calories
Fold chopped pieces into oatmeal, top leafy salads for omega-3s, or add to banana bread batter.
Pecans
~2.7g fiber, ~196 calories
Chop and toast for yogurt parfaits, blend into smoothies for creaminess, or bake into whole grain granola.
Brazil Nuts
~2.1g fiber, ~186 calories
Limit to one or two for a selenium boost, chop into energy bars, or grind into nut flour for baking.
Whole Grains & Ancient Grains
Whole grains deliver serious fiber while keeping calories surprisingly reasonable, especially compared to their refined counterparts. Ancient grains bring extra nutritional punch and interesting textures to everyday meals.
Quinoa
~5.2g fiber, ~222 calories per cooked cup
Rinse before cooking to remove any bitterness, then use as a base for grain bowls, mix into salads, or serve as a simple side with roasted vegetables.
Barley
~6g fiber, ~193 calories per cooked cup
Add to soups and stews for extra heartiness, or cook it like risotto for a chewy, satisfying side dish that pairs well with mushrooms and herbs.
Bulgur
~8.2g fiber, ~151 calories per cooked cup
The key ingredient in tabbouleh, bulgur cooks in just 10-12 minutes and works beautifully in grain salads, as a breakfast porridge, or mixed with roasted vegetables.
Farro
~5g fiber, ~170 calories per cooked cup
This chewy Italian grain holds its texture well in cold salads, adds substance to soups, or stands alone as a nutty-flavored side dish.
Oats
~4g fiber, ~166 calories per cooked cup
Beyond morning oatmeal, blend into smoothies, bake into muffins, or use as a binder in veggie burgers and meatballs.
Brown Rice
~3.5g fiber, ~218 calories per cooked cup
Cook a big batch at the start of the week for quick meal prep, adding it to stir-fries, burrito bowls, or alongside curries and stews.
Buckwheat
~4.5g fiber, ~155 calories per cooked cup
Despite the name, buckwheat is gluten-free and works well as a porridge, cooked into pilaf, or ground into flour for pancakes.
Millet
~2.3g fiber, ~207 calories per cooked cup
Toast the dry grains briefly before cooking to bring out a nutty flavor, then use in place of couscous or rice, or cook into a creamy breakfast porridge.
Kamut
~7.4g fiber, ~227 calories per cooked cup
These large, buttery kernels have a satisfying chew and work exceptionally well in hearty salads, grain bowls, or tossed with olive oil and herbs.
Amaranth
~5.2g fiber, ~251 calories per cooked cup
This tiny grain becomes slightly sticky when cooked, making it ideal for porridge, as a polenta alternative, or popped like miniature popcorn for a crunchy topping.
Snacks & Treats
Satisfying snacks don’t have to derail nutrition goals. These options deliver crunch, sweetness, or savory satisfaction while keeping calories in check and fiber counts impressive.
Air-Popped Popcorn
~4g fiber and approximately 30 calories per cup
Season with nutritional yeast, cinnamon, or a light spray of olive oil for a high-volume snack that satisfies the munchies.
Rice Cakes with Almond Butter
~3-4g fiber per serving when topped with a thin spread
Choose whole grain varieties and add sliced banana or a drizzle of honey for extra flavor without excessive calories.
Roasted Chickpea Snacks
~6g fiber and roughly 120 calories per ounce
Toss with smoked paprika and garlic powder before roasting until crispy for a protein-packed alternative to chips.
Dark Chocolate (70% cacao or higher)
~3g fiber per ounce with antioxidant benefits
Break off a square or two to pair with fresh fruit for a dessert that feels indulgent but delivers nutritional value.
Dried Figs
~2g fiber per fig with natural sweetness
Chop and add to trail mix, or enjoy whole as a chewy, portable snack that curbs sugar cravings naturally.
Whole Grain Crackers with Hummus
~2-3g fiber per serving from the combination
Look for crackers listing whole wheat or rye as the first ingredient and portion hummus into small containers for grab-and-go convenience.
Sugar Snap Peas
~2g fiber and only 25 calories per cup
Eat raw with a yogurt-based dip or roast with olive oil and sea salt for a crunchy side that doubles as a snack.
Seaweed Snacks
~1g fiber per package with minimal calories
These crispy sheets satisfy salt cravings and work as a low-calorie wrapper for avocado or cucumber slices.
Frozen Grapes
~1g fiber per cup with a sorbet-like texture
Pop them straight from the freezer for a refreshing treat that takes longer to eat and feels more substantial than room-temperature fruit.
Baked Apple Chips
~2g fiber per serving when made from whole apples
Slice thinly, sprinkle with cinnamon, and bake at low heat until crisp for a sweet snack without added sugar.
Celery Sticks with Peanut Butter Powder
~2g fiber per large stalk, boosted by the powder
Mix peanut butter powder with water to create a spreadable dip that adds protein without the full calorie load of regular nut butter.
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FAQs
Vegetables like broccoli, cauliflower, and leafy greens are excellent choices, providing 2-5 grams of fiber per cup with minimal calories. Berries, especially raspberries and blackberries, offer around 8 grams of fiber per cup for under 65 calories. Other great options include mushrooms, zucchini, Brussels sprouts, and sugar snap peas.
Adults should aim for 25-35 grams of fiber per day for optimal health and weight management. Increasing fiber intake helps create feelings of fullness, naturally reducing overall calorie consumption throughout the day. Start gradually and increase water intake to avoid digestive discomfort.
Yes, high fiber foods promote weight loss by keeping you fuller longer and slowing digestion, which helps control appetite and reduce snacking. Fiber also requires more chewing and takes up more space in the stomach, signaling satiety to the brain. Additionally, high fiber foods typically contain fewer calories per serving than low-fiber alternatives.
Soluble fiber dissolves in water and forms a gel-like substance that helps lower cholesterol and stabilize blood sugar, found in foods like oats, beans, and apples. Insoluble fiber doesn't dissolve and helps move food through the digestive system, preventing constipation, found in whole grains, nuts, and vegetable skins. Both types are important for overall health and weight management.
Yes, frozen vegetables contain the same amount of fiber as fresh vegetables since freezing doesn't affect fiber content. In fact, frozen produce is often picked at peak ripeness and frozen immediately, preserving nutrients effectively. They're a convenient, budget-friendly way to maintain a high-fiber diet year-round.
Air-popped popcorn provides 4 grams of fiber for just 30 calories per cup and requires no refrigeration. Other shelf-stable options include raw almonds (portion-controlled to 10-12 nuts), dried seaweed snacks, and whole grain crackers with individual nut butter packets. Fresh apples, pears, or baby carrots with hummus work well if refrigeration is available.
Replace refined grains with vegetables as bases for meals, like using cauliflower rice instead of white rice or zucchini noodles instead of pasta. Add vegetables to everything—toss spinach into smoothies, pile extra lettuce and tomatoes on sandwiches, and bulk up soups with mushrooms and celery. Season foods with herbs and spices rather than calorie-dense sauces.
Increasing fiber intake too quickly can cause temporary bloating, gas, and digestive discomfort. Add fiber gradually over several weeks and drink plenty of water to help fiber move through the digestive system smoothly. If bloating persists, spread fiber intake throughout the day rather than consuming it all at once.