Highest-fibre Indian foods
Ranked by dietary fibre per 100 g.
Whole pulses and whole grains carry almost all of the fibre in an Indian diet. Refined flour, white rice and anything based on paneer or meat sit near zero, which is why the list below is so lopsided.
Highest-fibre Indian foods, ranked
| # | Dish | Fibre /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Besan (Gram Flour) | 15.2 g | 2 tablespoons · 30 g | 99 | 6.5 g |
| 2 | Almonds | 12.0 g | 10 almonds · 12 g | 72 | 2.5 g |
| 3 | Whole Wheat Flour (Atta) | 11.0 g | 1 roti's worth · 30 g | 96 | 3.2 g |
| 4 | Pistachios | 10.6 g | 10 pistachios · 12 g | 65 | 2.8 g |
| 5 | Roasted Papad | 10.0 g | 1 papad · 13 g | 46 | 2.9 g |
| 6 | Suji (Semolina) | 9.7 g | 1 katori raw · 80 g | 267 | 9.1 g |
| 7 | Fresh Coconut | 9.0 g | 1 piece · 30 g | 107 | 1.1 g |
| 8 | Masala Peanuts | 8.5 g | 1 small bowl · 30 g | 167 | 6.6 g |
| 9 | Peanuts | 8.5 g | 1 small handful · 25 g | 141 | 6.3 g |
| 10 | Missi Roti | 8.3 g | 1 missi roti · 55 g | 144 | 5.2 g |
| 11 | Fried Papad | 8.0 g | 1 papad · 15 g | 72 | 2.6 g |
| 12 | Tandoori Roti | 7.7 g | 1 tandoori roti · 60 g | 131 | 4.4 g |
| 13 | Bajra Roti | 7.5 g | 1 bajra roti · 50 g | 120 | 3.8 g |
| 14 | Sukha Chana | 7.5 g | 1 katori · 120 g | 210 | 9.6 g |
| 15 | Dates (Khajoor) | 7.5 g | 2 dates · 16 g | 46 | 0.4 g |
| 16 | Roti (Chapati) | 7.3 g | 1 medium phulka roti · 45 g | 94 | 3.2 g |
| 17 | Roti with Ghee | 6.9 g | 1 medium roti with ghee · 48 g | 139 | 3.2 g |
| 18 | Poori | 6.6 g | 1 poori · 30 g | 110 | 1.9 g |
| 19 | Jowar Roti (Bhakri) | 6.5 g | 1 jowar bhakri · 50 g | 113 | 3.3 g |
| 20 | Kala Chana Curry | 6.5 g | 1 katori · 150 g | 225 | 10.5 g |
| 21 | Walnuts | 6.5 g | 4 halves · 12 g | 81 | 1.8 g |
| 22 | Plain Paratha | 6.4 g | 1 plain paratha · 60 g | 172 | 3.7 g |
| 23 | Besan Ladoo | 6.4 g | 1 ladoo · 40 g | 191 | 3.6 g |
| 24 | Gajar ka Halwa | 6.3 g | 1 katori · 100 g | 228 | 4.4 g |
| 25 | Puran Poli | 6.1 g | 1 puran poli · 80 g | 234 | 5.8 g |
| 26 | Makki di Roti | 6.0 g | 1 makki roti · 70 g | 182 | 4.2 g |
| 27 | Chana Chaat | 6.0 g | 1 bowl · 150 g | 218 | 10.5 g |
| 28 | Besan Chilla | 5.9 g | 2 chillas · 120 g | 211 | 9.8 g |
| 29 | Rajma Curry | 5.8 g | 1 katori rajma · 150 g | 216 | 9.0 g |
| 30 | Methi Thepla | 5.5 g | 1 thepla · 40 g | 120 | 3.0 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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