Fiber + Superfoods with Fiber

Acai fiber content is genuinely high: dried acai pulp measured about 71 grams of fiber per 100 grams in a 2011 study, almost all of it insoluble. Fresh pulp is mostly water, so 100 grams of frozen pulp likely supplies a few grams, depending on how thick it is.

Matcha fiber content is surprisingly high by weight, about 56 grams per 100 grams of powder in a 2024 lab analysis. Because a cup uses only a gram or two, a typical matcha drink adds roughly 0.5 to 1 gram of fiber, while steeped green tea adds none.

Moringa fiber content is modest: fresh leaves have about 2 grams of fiber per 100 grams, and dried moringa powder has roughly 7 to 9.5 grams per 100 grams. A 5 gram scoop of powder adds less than half a gram, so moringa earns its place through minerals and vitamins more than fiber.

No, spirulina is not high in fiber. A tablespoon of dried spirulina has about 0.25 grams of fiber, roughly 1% of the Daily Value, so its spirulina fiber content is tiny even though it is rich in protein, copper and iron.