Fiber + Superfoods with Fiber

Turmeric fiber looks impressive on paper: ground turmeric is about 23% fiber by weight, or 22.7 grams per 100 grams in USDA data. A teaspoon weighs only 3 grams, though, so it adds about 0.7 grams of fiber to a dish.

Medicinal mushrooms fiber is mostly the insoluble kind, built from chitin and beta glucans, and it lives in the mushroom itself rather than in extracts. Fresh shiitake, maitake and lion’s mane give about 3 to 4.4 grams per 100 grams.

Lion’s mane fiber is real but modest: fresh lion’s mane mushroom has about 4.4 grams per 100 grams in USDA data, close to shiitake and more than twice white button mushrooms. A scoop of supplement powder or extract gives far less, so how you eat it matters.

Wheatgrass fiber depends almost entirely on the form you buy: a whole leaf powder can give about 4 grams per tablespoon, while the juice leaves the fibrous leaf behind. Here’s how wheatgrass powder fiber stacks up against cooked greens, seeds and berries.

Cacao powder fiber is surprisingly high: USDA lists 37 grams per 100 grams of natural unsweetened cocoa powder, or about 4 grams in two tablespoons for roughly 25 calories. Dutch processed cocoa has a little less, and sweetened hot cocoa mixes have very little.

Goji berries fiber content is solid but not unusual: USDA lists 13 grams per 100 grams of dried goji, or about 3.6 grams in a 28 gram handful. That puts goji right alongside dried figs, prunes and dates.

Reishi mushroom fiber is surprisingly concentrated: a 2024 analysis found dried reishi was about 64% dietary fiber. But most people take reishi as tea or extract, which leaves most of that woody fiber behind.

Chlorella fiber content runs about 7 to 16 grams per 100 grams of powder, which works out to well under a gram in a typical 5 gram daily dose. Most of that fiber sits in the alga’s tough cellulose cell wall.

Camu camu fiber is modest: fresh camu camu pulp has about 1.2 grams of dietary fiber per 100 grams, and a teaspoon of powder adds roughly half a gram. The fruit earns its superfood name from vitamin C, not fiber.

Baobab fiber content is genuinely high: USDA lists 44.5 grams of fiber per 100 grams of baobab powder, and a 10 gram serving gives about 4.5 grams. Unlike most superfood powders, much of that fiber is the soluble kind.