In this article
- What “low calorie” and “high fiber” mean on a label
- Low calorie high fiber foods under 25 calories
- Fiber snacks from 25 to 50 calories
- Weight management picks from 50 to 100 calories
- Which of these qualify as “high fiber”?
- Ranking foods by fiber per 100 calories
- High fiber low calorie snacks you can build
- Light foods that come up short on fiber
- A quick scenario: the afternoon snack box
- One thing to do tonight
- Questions about low calorie high fiber foods
- Sources
Seven grams of fiber for 31 calories. That’s what a quarter cup of unsweetened high fiber cereal delivers, according to the Dietary Guidelines food source list, and it’s a quarter of the Daily Value in a few spoonfuls.
Few foods match that ratio, but plenty of low calorie high fiber foods come close. This guide sorts about 40 of them into three calorie bands, so you can pick by budget instead of guessing.
What “low calorie” and “high fiber” mean on a label
Both phrases have legal definitions in the U.S. Under FDA rules, a food labeled low calorie provides no more than 40 calories per reference amount, the standard serving used for that food category.
A food labeled high in fiber must provide at least 20% of the Daily Value per reference amount. With a fiber Daily Value of 28 grams, that works out to about 5.6 grams.
A good source of fiber provides 10 to 19%, or roughly 2.8 to 5.3 grams. These definitions are worth knowing, because many foods in the lists below fall short of the label term in one portion yet clear it easily in two.
Low calorie high fiber foods under 25 calories
These are the smallest portions in the Dietary Guidelines list, mostly half cup servings of vegetables. They’re ideal for bulking up a plate or a snack box without moving the calorie needle.
| Food | Portion | Calories | Fiber |
|---|---|---|---|
| Escarole, cooked | 1/2 cup | 11 | 2.1 g |
| Nopales, cooked | 1/2 cup | 11 | 1.5 g |
| Turnip greens, cooked | 1/2 cup | 15 | 2.5 g |
| Asparagus, cooked | 1/2 cup | 16 | 1.5 g |
| Cauliflower, cooked | 1/2 cup | 17 | 2.5 g |
| Kohlrabi, raw | 1/2 cup | 18 | 2.5 g |
| Okra, cooked | 1/2 cup | 18 | 2.0 g |
| Nettles, cooked | 1/2 cup | 19 | 3.1 g |
| Chia seeds | 1 teaspoon | 19 | 1.4 g |
| Red bell pepper, raw | 1/2 cup | 20 | 1.6 g |
| Kale, cooked | 1/2 cup | 22 | 2.4 g |
| Green beans, cooked | 1/2 cup | 22 | 2.0 g |
| Oat bran | 1/4 cup | 22 | 1.5 g |
| Jicama, raw | 1/2 cup | 23 | 3.0 g |
| Strawberries | 1/2 cup | 25 | 1.5 g |
Nettles and jicama lead this band at about 3 grams each. Raw kohlrabi and jicama also bring crunch, which makes them easy swaps for chips.
Fiber snacks from 25 to 50 calories
This band is where full cups of vegetables and half cups of berries live. Several foods here reach the FDA’s high fiber threshold in a single portion.
| Food | Portion | Calories | Fiber |
|---|---|---|---|
| Escarole, cooked | 1 cup | 22 | 4.2 g |
| Turnip greens, cooked | 1 cup | 29 | 5.0 g |
| Blackberries | 1/2 cup | 31 | 3.8 g |
| High fiber cereal, unsweetened | 1/4 cup | 31 | 7.0 g |
| Raspberries | 1/2 cup | 32 | 4.0 g |
| Brussels sprouts, cooked | 1/2 cup | 33 | 3.2 g |
| Cauliflower, cooked | 1 cup | 34 | 4.9 g |
| Okra, cooked | 1 cup | 36 | 4.0 g |
| Kohlrabi, raw | 1 cup | 36 | 4.9 g |
| Nettles, cooked | 1 cup | 37 | 6.1 g |
| Asian pear | 1/2 medium | 38 | 3.3 g |
| Starfruit | 1 cup | 41 | 3.7 g |
| Spinach, cooked | 1 cup | 41 | 4.3 g |
| Canned pumpkin | 1/2 cup | 42 | 3.6 g |
| Kale, cooked | 1 cup | 43 | 4.7 g |
| Green beans, cooked | 1 cup | 44 | 4.0 g |
| Artichoke, cooked | 1/2 cup | 45 | 4.8 g |
| Jicama, raw | 1 cup | 46 | 5.9 g |
High fiber cereal, nettles and jicama clear 5.6 grams or come within a whisker of it. Raspberries and blackberries give you roughly 4 grams for barely 30 calories, which makes a half cup an easy dessert.
Want ideas for turning these into meals and snacks you’ll actually look forward to? Our recipe eBooks are packed with low calorie, high fiber dishes.
Weight management picks from 50 to 100 calories
Here the portions get more generous, and so does the fiber. Legumes enter at a quarter cup, and full cups of berries and artichoke deliver some of the biggest totals on any fiber list.
| Food | Portion | Calories | Fiber |
|---|---|---|---|
| Popcorn | 1 cup | 56 | 1.9 g |
| Guava | 1/2 cup | 56 | 4.5 g |
| Chia seeds | 1 tablespoon | 58 | 4.1 g |
| Lentils, cooked | 1/4 cup | 58 | 3.9 g |
| Split peas, cooked | 1/4 cup | 58 | 4.1 g |
| Persimmon | 1/2 fruit | 59 | 3.0 g |
| High fiber cereal, unsweetened | 1/2 cup | 62 | 14.0 g |
| Blackberries | 1 cup | 62 | 7.6 g |
| Navy beans, cooked | 1/4 cup | 64 | 4.8 g |
| Raspberries | 1 cup | 64 | 8.0 g |
| Green peas, cooked | 1/2 cup | 67 | 4.4 g |
| Orange | 1 medium | 73 | 3.7 g |
| Asian pear | 1 medium | 75 | 6.5 g |
| Wild blueberries | 1 cup | 80 | 6.2 g |
| Canned pumpkin | 1 cup | 83 | 7.1 g |
| Artichoke, cooked | 1 cup | 89 | 9.6 g |
| Bran flakes | 3/4 cup | 98 | 5.5 g |
Half a cup of high fiber cereal stands alone at 14 grams for 62 calories, half the Daily Value. A cup of cooked artichoke gives 9.6 grams and raspberries give 8.0 grams, both well inside the band.
Popcorn is the surprise underperformer here, with 1.9 grams per cup in the Dietary Guidelines list. It still fits a snack budget, but it isn’t a fiber heavyweight cup for cup.
Which of these qualify as “high fiber”?
Using the FDA’s 20% DV threshold of about 5.6 grams, these single portions qualify while staying under 100 calories:
- High fiber cereal: 7.0 g in 1/4 cup (31 calories) and 14.0 g in 1/2 cup (62 calories)
- Nettles: 6.1 g per cooked cup (37 calories)
- Jicama: 5.9 g per raw cup (46 calories)
- Blackberries and raspberries: 7.6 and 8.0 g per cup (62 and 64 calories)
- Asian pear and wild blueberries: 6.5 and 6.2 g (75 and 80 calories)
- Canned pumpkin and artichoke: 7.1 and 9.6 g per cup (83 and 89 calories)
Strictly speaking, the label rules apply to a food’s reference amount, which can differ from these portions. As a quick way to judge a snack, though, 5.6 grams is a useful line.
Ranking foods by fiber per 100 calories
Calorie bands tell you what fits a budget. A second number tells you which food works hardest inside it: grams of fiber per 100 calories, sometimes called fiber density.
To find it, divide a portion’s fiber by its calories and multiply by 100. Half a cup of cooked escarole works out to about 19 grams per 100 calories, and turnip greens land near 17.
Unsweetened high fiber cereal tops the whole list at roughly 23 grams per 100 calories. Nettles, cauliflower, kohlrabi and jicama all fall between 13 and 16, while raspberries and blackberries sit just above 12.
At the other end, popcorn manages about 3 grams per 100 calories and almonds about 2. A medium orange gives roughly 5, which is respectable but well behind the berries.
This ratio is useful when two foods have similar calories but very different fiber. It also explains why leafy greens look modest per portion yet dominate any calorie for calorie comparison.
High fiber low calorie snacks you can build
Pairing two foods from the lists often beats any single one. Each of these stays under 100 calories:
| Snack | Calories | Fiber |
|---|---|---|
| 1/2 cup raspberries with 1/4 cup high fiber cereal | 63 | 11.0 g |
| 1 cup jicama sticks with 1/2 cup raspberries | 78 | 9.9 g |
| 1 cup jicama sticks with 1/2 cup strawberries | 71 | 7.4 g |
| 1/4 cup mashed navy beans with 1/2 cup red bell pepper strips | 84 | 6.4 g |
| 1/2 cup canned pumpkin with 1 teaspoon chia seeds | 61 | 5.0 g |
Wondering which packaged high fiber snacks hold up against homemade ones like these? Our comparison charts line up the top options side by side.
Light foods that come up short on fiber
Some snacks feel light but give little fiber for their calories. Half an ounce of almonds is 82 calories with 1.8 grams, and half a medium banana is 56 calories with 1.6 grams.
Compare that with half a cup of raspberries at 32 calories and 4.0 grams. Calorie for calorie, the berries give you roughly four times the fiber of the banana half.
Dried fruit follows the same pattern. An eighth of a cup of prunes or dates lands around 52 to 53 calories with 1.5 to 1.6 grams, well behind fresh berries.
A quick scenario: the afternoon snack box
Picture packing a work snack the night before with a 100 calorie limit. A small bag of almonds would use most of the budget for under 2 grams of fiber.
A container of jicama sticks and raspberries comes in at 78 calories and 9.9 grams, more than a third of the Daily Value. It also takes longer to eat, which makes the snack feel bigger.
Mayo Clinic notes that high fiber foods tend to be more filling, so you’re likely to eat less and stay satisfied longer. It also advises adding fiber gradually and drinking plenty of water, since a sudden jump can cause gas and bloating.
Curious how many grams you should be aiming for each day? Our fiber calculator gives you a personal target in moments.
One thing to do tonight
Cut one jicama into sticks and portion it into four containers with a half cup of raspberries each. That gives you four ready made snacks at 78 calories and nearly 10 grams of fiber apiece.
Questions about low calorie high fiber foods
What food has the most fiber for the fewest calories?
Unsweetened high fiber cereal leads the Dietary Guidelines list, with 7 grams of fiber in a quarter cup for 31 calories. Among whole foods, cooked escarole and turnip greens come next, at about 17 to 19 grams of fiber per 100 calories.
What does “low calorie” mean on a food label?
Under FDA rules, a low calorie food provides no more than 40 calories per reference amount, the standard serving for that type of food.
How much fiber makes a food high fiber?
A food labeled high fiber must provide at least 20% of the Daily Value per reference amount, or about 5.6 grams. A good source provides 10 to 19%, roughly 2.8 to 5.3 grams.
Are low calorie high fiber snacks filling?
Yes, they tend to be. Mayo Clinic says high fiber foods are generally more filling than low fiber foods, so you’re likely to eat less and stay satisfied longer.
Is popcorn a low calorie high fiber snack?
It’s low in calories but only modest in fiber. The Dietary Guidelines list gives 1.9 grams of fiber for 56 calories per cup, so pair it with berries or vegetables for a bigger fiber boost.
Which fruit is lowest in calories but high in fiber?
Raspberries and blackberries are hard to beat. A half cup of either has about 31 to 32 calories and close to 4 grams of fiber.
Can I eat as many low calorie vegetables as I want?
They’re very low in calories, but go up gradually if you eat little fiber now. Mayo Clinic advises adding fiber over a few weeks with plenty of water to avoid gas and bloating.
Sources
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
- U.S. Food and Drug Administration. 21 CFR 101.54, “Nutrient content claims for good source, high, more, and high potency.” Electronic Code of Federal Regulations. ecfr.gov
- U.S. Food and Drug Administration. 21 CFR 101.60, “Nutrient content claims for the calorie content of foods.” Electronic Code of Federal Regulations. ecfr.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic, 2025. www.mayoclinic.org
