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
| # | पदार्थ | Fibre /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | बेसन (हरभरा डाळीचे पीठ) | 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 लहान मूठ · 25 ग्रॅम | 141 | 6.3 g |
| 10 | मिस्सी रोटी | 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 | तंदुरी रोटी | 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 | खजूर | 7.5 g | 2 खजूर · 16 g | 46 | 0.4 g |
| 16 | Roti (Chapati) | 7.3 g | 1 मध्यम फुलका · 45 g | 94 | 3.2 g |
| 17 | तूप लावलेली रोटी | 6.9 g | 1 medium roti with ghee · 48 g | 139 | 3.2 g |
| 18 | पुरी | 6.6 g | 1 poori · 30 g | 110 | 1.9 g |
| 19 | ज्वारीची भाकरी | 6.5 g | 1 jowar bhakri · 50 g | 113 | 3.3 g |
| 20 | काळ्या चण्याची आमटी | 6.5 g | 1 katori · 150 g | 225 | 10.5 g |
| 21 | अक्रोड | 6.5 g | 4 अर्धे भाग · 12 g | 81 | 1.8 g |
| 22 | साधा पराठा | 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 | मक्की दी रोटी | 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 | बेसन चिल्ला | 5.9 g | 2 chillas · 120 g | 211 | 9.8 g |
| 29 | राजमा करी | 5.8 g | 1 katori rajma · 150 g | 216 | 9.0 g |
| 30 | मेथी थेपला | 5.5 g | 1 thepla · 40 g | 120 | 3.0 g |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
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