Fibre keeps you full, steadies blood sugar and keeps digestion regular, and most Indian diets built on white rice and refined flour don’t get enough. These are the foods with the most fibre per 100 g. Top pick: Chia Seeds, with 34.4 g fibre per 100 g.
| # | Food | Fibre / 100 g | Calories / 100 g | Typical serving |
|---|---|---|---|---|
| 1 | Chia Seeds | 34.4 g | 486 kcal | 1 tbsp (12 g): 4.1 g, 58 kcal |
| 2 | Flax Seeds | 27.3 g | 534 kcal | 1 tbsp (10 g): 2.7 g, 53 kcal |
| 3 | Roasted Chana (dry) | 18 g | 369 kcal | 1 katori (30 g): 5.4 g, 111 kcal |
| 4 | Popcorn (air-popped, plain) | 14.5 g | 387 kcal | 1 bowl (15 g): 2.2 g, 58 kcal |
| 5 | Almonds | 12.5 g | 579 kcal | 10 pieces (12 g): 1.5 g, 69 kcal |
| 6 | Sesame Seeds | 11.8 g | 573 kcal | 1 tbsp (9 g): 1.1 g, 52 kcal |
| 7 | Dark Chocolate (70-85%) | 10.9 g | 598 kcal | 1 square (10 g): 1.1 g, 60 kcal |
| 8 | Pistachios | 10.6 g | 560 kcal | 20 g (handful): 2.1 g, 112 kcal |
| 9 | Passion Fruit | 10.4 g | 97 kcal | 1 fruit (18 g): 1.9 g, 17 kcal |
| 10 | Almond Butter | 10.3 g | 614 kcal | 1 tbsp (16 g): 1.6 g, 98 kcal |
| 11 | Dried Figs | 9.8 g | 249 kcal | 3 figs (45 g): 4.4 g, 112 kcal |
| 12 | Hazelnut | 9.7 g | 628 kcal | 20 g (handful): 1.9 g, 126 kcal |
| 13 | Pecans | 9.6 g | 690 kcal | 20 g (handful): 1.9 g, 138 kcal |
| 14 | Tahini | 9.3 g | 592 kcal | 1 tbsp (15 g): 1.4 g, 89 kcal |
| 15 | Coconut (fresh) | 9 g | 354 kcal | 1 tbsp (15 g): 1.3 g, 53 kcal |
| 16 | Black Beans (boiled) | 8.7 g | 132 kcal | 1 katori (150 g): 13.1 g, 198 kcal |
| 17 | Macadamia Nut | 8.6 g | 718 kcal | 20 g (handful): 1.7 g, 144 kcal |
| 18 | Sunflower Seeds | 8.6 g | 584 kcal | 20 g (2 tbsp): 1.7 g, 117 kcal |
| 19 | Peanuts | 8.5 g | 567 kcal | 1 katori (30 g): 2.6 g, 170 kcal |
| 20 | Barley Roti | 8 g | 275 kcal | 1 roti (40 g): 3.2 g, 110 kcal |
| 21 | Dates | 8 g | 282 kcal | 1 date (8 g): 0.6 g, 23 kcal |
| 22 | Kala Chana (cooked) | 8 g | 150 kcal | 1 katori (150 g): 12 g, 225 kcal |
| 23 | Muesli | 8 g | 355 kcal | 1 bowl (40 g dry): 3.2 g, 142 kcal |
| 24 | Multigrain Roti | 8 g | 280 kcal | 1 medium (40 g): 3.2 g, 112 kcal |
| 25 | Boiled Chickpeas | 7.6 g | 164 kcal | 1 katori (150 g): 11.4 g, 246 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Seeds top the chart, but you eat them by the spoon. The fibre that actually adds up day to day comes from dals and chana, whole fruits, vegetables and whole-grain rotis. Increase fibre gradually and drink more water as you do.
Per 100 g, the top five are Chia Seeds (34.4 g), Flax Seeds (27.3 g), Roasted Chana (dry) (18 g), Popcorn (air-popped, plain) (14.5 g), Almonds (12.5 g). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
ICMR-NIN suggests about 30 g of dietary fibre for a 2,000 kcal diet, roughly 25–40 g for most adults. A day with two katoris of dal or chana, two whole fruits, vegetables at every meal and whole-wheat rotis gets you there.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.