Fiber + Superfoods with Fiber

Lentils fiber content is about 15.6 grams per cooked cup, alongside roughly 18 grams of protein, so you get nearly a gram of fiber for every gram of protein. Few foods match that pairing for so few calories.

Beans fiber content runs about 11 to 19 grams per cooked cup, with roughly 15 grams of plant protein in every type. Half a cup a day covers up to a third of your fiber and beats the weekly bean target in the U.S. Dietary Guidelines.

Walnuts fiber content is about 1.9 grams per ounce, less than almonds, pistachios or pecans. Walnuts earn their superfood status from plant omega-3s instead, with one ounce covering more than a full day’s ALA, while the brain health evidence is still mixed.

Broccoli fiber comes to about 2.6 grams in half a cup of cooked florets, for only 27 calories. The superfood label owes more to broccoli’s vitamins and plant compounds than its fiber, and its leafy cousins broccoli rabe and Chinese broccoli deliver even more fiber per calorie.

Quinoa fiber content is about 5.2 grams in a cup of cooked quinoa, a solid but not spectacular amount. Its superfood reputation rests more on being a complete protein and a gluten free whole grain, and it pairs best with beans or lentils for fiber.

Chia seeds fiber makes up about a third of the seed by weight, 34.4 grams per 100 grams, which beats every other popular superfood on density. Per calorie, raspberries still win, and packaged chia drinks keep most of the fiber but add sugar.

Sweet potato fiber comes to about 3.8 grams in a medium baked sweet potato, with only 103 calories. Fries and chips pack more fiber per gram once the water cooks out, but far less per calorie, so the baked potato stays the best fiber value.

Blueberries fiber comes to about 3.6 grams in a cup of fresh berries and 4.2 grams in a cup of frozen ones. Blueberry muffins, jam and fruit yogurt keep the name but little of that fiber, so the whole berry is where the superfood value lives.

Avocado fiber content is about 3.4 grams in a 50 gram serving, which FDA labeling rules call a good source but not high in fiber. Eat 100 grams and you get 6.7 grams, about a quarter of the Daily Value, plus more fiber per gram of fat than nuts, olives or oil.

Matcha latte fiber usually lands between 0 and 2 grams a serving. The matcha itself adds about 1 gram per teaspoon, and the rest depends on the milk and any added gums like acacia or guar, so a bottled latte with 2 grams often owes most of it to the recipe rather than the tea.