Nutrient table

High Fiber Foods: Table with Values per 100 g and PRAL

Fiber is the nutrition topic of the year, under the label fibermaxxing. For your acid-base balance, high fiber foods fall into two camps. Vegetables, fruit and many legumes provide fiber and are alkaline. Bran, whole grains and seeds provide even more fiber but are acid-forming. The table shows both side by side, per 100 g, from the German Nutrient Database (Bundeslebensmittelschlüssel, BLS).

Daily needs: Guideline: at least 30 g per day for adults (German Nutrition Society, DGE).

Data source: German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut 2025. All values per 100 g.

The 32 foods highest in fiber per 100 g

Without dried concentrates, powders and mixed products; for each basic food the raw form, and at most eight entries per group. Legumes listed as "mature" are dry, before cooking.

Food g fiber PRAL
Chia seeds 40.2 +6.3
Kidney bean mature 24.9 −14.0
Haricot bean mature 23.2 −6.8
Linseed/flax seed 22.7 +4.2
Poppy seed 20.5 +0.9
Wholemeal rye crispbread 19.9 +1.6
Rye crispbread 18.2 +1.7
Lentil mature 17.6 +4.8
Multigrain wholemeal crispbread 17.4 +2.9
Mung bean mature 15.6 −6.5
Chick pea mature 15.5 +1.0
Wholemeal crackerbread 15.0 +1.6
Rye whole grain, raw 13.4 +4.4
Wheat whole grain, raw 13.3 +7.1
Grain mix coarse meal 12.6 +4.5
Rye crackerbread 12.5 +1.6
Artichokes raw 10.8 −2.8
Curly kale raw 8.4 −11.7
Rose hip raw 6.1 0.0
Quince raw 5.9 −3.6
Broad bean immature, raw 5.8 −1.2
Shallot raw 5.4 −3.1
Guava raw 5.2 −5.1
Pea green, raw 5.0 −1.9
Black salsify raw 5.0 −4.5
Blueberry raw 4.9 −1.3
Okra raw 4.9 −2.2
Raspberry raw 4.7 −2.7
Loganberry raw 4.7 −5.1
Cloudberry raw 4.7 −2.7
Boysenberry raw 4.7 −2.8
Brussels sprouts raw 4.4 −5.6

Source: Max Rubner-Institut (2025). Bundeslebensmittelschlüssel (BLS), version 4.0. German Nutrient Database. PRAL values calculated from it according to Remer & Manz (1995): 0.49 × protein + 0.037 × phosphorus − 0.021 × potassium − 0.026 × magnesium − 0.013 × calcium, per 100 g. All values per 100 g of the edible portion. They do not replace medical or dietary advice.

At the top are seeds such as chia seeds and flaxseeds, dried legumes and wholemeal crispbread. Bran is missing because the table shows only the basic form of each grain; wheat bran would rank at the very top with 43.2 g, at a PRAL of +9.2. The values for legumes apply to the dry product. When cooked, they absorb water, and the content per 100 g drops to about one third. A serving of cooked lentils (200 g) still provides around 10 g, one third of your daily needs.

Most adults in Germany don't reach 30 g; the average is about 23 to 25 g. The easiest way to close the gap is with basic foods: one serving of legumes, two handfuls of vegetables, two pieces of fruit, and whole grains instead of white flour. If you go from little to a lot too quickly, you'll get bloating. It's better to increase in steps of a few grams per week and drink enough along the way.

Fiber comes in two groups. Soluble fiber (beta-glucan in oats, pectin in apples and berries) binds water, keeps you full and lowers cholesterol levels. Insoluble fiber (cellulose in bran and whole grains) adds bulk in the gut. Both serve as food for your gut bacteria. Isolated fibers such as psyllium husk don't replace the variety of whole foods.

Fiber and the acid-base balance

Fiber itself does not appear in the PRAL formula. Whether a high fiber food is alkaline or acid-forming depends on what comes with it: potassium makes vegetables and fruit alkaline, while phosphorus and protein make bran, whole grains and seeds acid-forming. Kale (8.4 g fiber, PRAL −11.7) and artichoke (10.8 g, −2.8) are on one side; chia seeds (40.2 g, +6.3), whole oat kernels (9.3 g, +5.8) and flaxseeds (22.7 g, +4.2) are on the other.

For fibermaxxing, this means: if you get your fiber mainly from oat bran, wholemeal bread and seeds, you shift your daily balance toward acid-forming. If you put vegetables, fruit, potatoes and legumes at the center, you get both: plenty of fiber and an alkaline balance. Legumes sit in between. Peas and chickpeas are close to neutral, and lentils are slightly acid-forming and easily balanced out with vegetables.

Foods high in fiber, by group

The best sources of fiber within each food group, so you can spread your intake across your whole diet.

Fruit

Rose hip raw 6.1 g 0.0
Quince raw 5.9 g −3.6
Guava raw 5.2 g −5.1
Blueberry raw 4.9 g −1.3
Raspberry raw 4.7 g −2.7
Loganberry raw 4.7 g −5.1
Cloudberry raw 4.7 g −2.7
Boysenberry raw 4.7 g −2.8

Vegetables

Artichokes raw 10.8 g −2.8
Curly kale raw 8.4 g −11.7
Broad bean immature, raw 5.8 g −1.2
Shallot raw 5.4 g −3.1
Pea green, raw 5.0 g −1.9
Black salsify raw 5.0 g −4.5
Okra raw 4.9 g −2.2
Brussels sprouts raw 4.4 g −5.6

Legumes, nuts and seeds

Chia seeds 40.2 g +6.3
Kidney bean mature 24.9 g −14.0
Haricot bean mature 23.2 g −6.8
Linseed/flax seed 22.7 g +4.2
Pea green mature 22.0 g −0.3
Soya bean mature 22.0 g −6.3
Poppy seed 20.5 g +0.9
Lentil mature 17.6 g +4.8

Grains, bread and potatoes

Wholemeal rye crispbread 19.9 g +1.6
Rye crispbread 18.2 g +1.7
Multigrain wholemeal crispbread 17.4 g +2.9
Wholemeal crackerbread 15.0 g +1.6
Rye whole grain, raw 13.4 g +4.4
Wheat whole grain, raw 13.3 g +7.1
Grain mix coarse meal 12.6 g +4.5
Rye crackerbread 12.5 g +1.6

Source: Max Rubner-Institut (2025). Bundeslebensmittelschlüssel (BLS), version 4.0. German Nutrient Database. All values per 100 g of the edible portion. They do not replace medical or dietary advice.

Frequently asked questions about fiber

Which food has the most fiber?

Per 100 g, the leaders are chia seeds (around 40 g), dried beans (23 to 25 g), flaxseeds (around 23 g), poppy seeds, lentils and chickpeas (15 to 20 g), and wholemeal crispbread. Among vegetables and fruit, artichoke, kale, black salsify, green peas, raspberries and blueberries rank highest.

How much fiber do you need per day?

The German Nutrition Society (DGE) recommends at least 30 g per day for adults. That equals, for example, one serving of lentils, 400 g of vegetables, two pieces of fruit and three slices of wholemeal bread.

What is fibermaxxing?

A social media trend in which you deliberately increase your fiber intake, often beyond 30 g. Experts mostly view it positively, as long as the fiber comes from a variety of whole foods and you increase it slowly. Extreme amounts from powders are more likely to cause stomach pain than benefits.

Are high fiber foods alkaline?

Vegetables, fruit, potatoes and most legumes are alkaline or close to neutral. Bran, whole grains, rolled oats and seeds are not. The difference comes from the ratio of potassium to phosphorus and protein. The PRAL column in the table shows it for every food.

Does a lot of fiber cause bloating?

Often at first, because your gut bacteria need time to adjust. Increase in small steps over a few weeks, cook legumes thoroughly and drink enough throughout the day. Then it usually settles down.

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