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.
| # | Dish | Fibre /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Almonds | 12.0 g | 10 almonds · 12 g | 72 | 2.5 g |
| 2 | Whole Wheat Flour (Atta) | 11.0 g | 1 roti's worth · 30 g | 96 | 3.2 g |
| 3 | Roasted Papad | 10.0 g | 1 papad · 13 g | 46 | 2.9 g |
| 4 | Besan (Gram Flour) | 10.0 g | 2 tablespoons · 30 g | 111 | 6.6 g |
| 5 | Pistachios | 10.0 g | 10 pistachios · 12 g | 68 | 2.4 g |
| 6 | Fresh Coconut | 9.0 g | 1 piece · 30 g | 107 | 1.1 g |
| 7 | Peanuts | 8.5 g | 1 small handful · 25 g | 141 | 6.3 g |
| 8 | Missi Roti | 8.0 g | 1 missi roti · 55 g | 138 | 5.0 g |
| 9 | Masala Peanuts | 8.0 g | 1 small bowl · 30 g | 168 | 7.2 g |
| 10 | Fried Papad | 8.0 g | 1 papad · 15 g | 72 | 2.6 g |
| 11 | Roti (Chapati) | 7.8 g | 1 medium phulka roti · 45 g | 100 | 3.3 g |
| 12 | Bajra Roti | 7.5 g | 1 bajra roti · 50 g | 120 | 3.8 g |
| 13 | Sukha Chana | 7.5 g | 1 katori · 120 g | 210 | 9.6 g |
| 14 | Dates (Khajoor) | 7.5 g | 2 dates · 16 g | 46 | 0.4 g |
| 15 | Roti with Ghee | 7.2 g | 1 medium roti with ghee · 48 g | 137 | 3.3 g |
| 16 | Tandoori Roti | 6.5 g | 1 tandoori roti · 60 g | 144 | 4.5 g |
| 17 | Jowar Roti (Bhakri) | 6.5 g | 1 jowar bhakri · 50 g | 113 | 3.3 g |
| 18 | Kala Chana Curry | 6.5 g | 1 katori · 150 g | 225 | 10.5 g |
| 19 | Walnuts | 6.5 g | 4 halves · 12 g | 81 | 1.8 g |
| 20 | Makki di Roti | 6.0 g | 1 makki roti · 70 g | 182 | 4.2 g |
| 21 | Chana Chaat | 6.0 g | 1 bowl · 150 g | 218 | 10.5 g |
| 22 | Rajma Curry | 5.8 g | 1 katori rajma · 150 g | 216 | 9.0 g |
| 23 | Plain Paratha | 5.5 g | 1 plain paratha · 60 g | 186 | 3.9 g |
| 24 | Methi Thepla | 5.5 g | 1 thepla · 40 g | 120 | 3.0 g |
| 25 | Lobia (Black-eyed Peas) | 5.0 g | 1 katori · 150 g | 195 | 9.8 g |
| 26 | Namkeen Mixture | 5.0 g | 1 small bowl · 30 g | 156 | 3.6 g |
| 27 | Usal (Sprouted Curry) | 5.0 g | 1 katori · 150 g | 195 | 10.5 g |
| 28 | Chole (Chana Masala) | 4.7 g | 1 katori chole · 150 g | 245 | 9.1 g |
| 29 | Lachha Paratha | 4.5 g | 1 lachha paratha · 70 g | 231 | 4.8 g |
| 30 | Sabut Masoor Dal | 4.5 g | 1 katori · 150 g | 158 | 8.7 g |
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.