8 Foods That Have More Fiber Than Broccoli

It is essential to consume enough daily fiber, but not everything has to be broccoli. We review up to eight foods that have higher amounts of fiber than the famous green vegetable.

A healthy adult should consume 20 to 38 grams of fiber a day: women need 21 to 25 grams of fiber a day, while men need between 30 to 38 grams. It is not turkey mousse: fiber is essential for your diet, contributing to a better digestion of nutrients, absorption of nutrients and prevention of obesity, heart disease and diabetes.

For many it is known that broccoli is a healthy way to get fiber: a cup of chopped broccoli has five grams. But do not stay exclusively in this hortaliza, since numerous legumes, seeds, nuts or cereals are rich in this essential nutrient. We review up to eight foods with more fiber than broccoli.

Chia seeds


This edible seed native to Mexico contains healthy proteins, antioxidants, calcium and omega-3 fatty acids. One cup doubles the amount of broccoli fiber.



Only half of an avocado contains 4.6 grams of fiber and, in addition, it prevents the risk of cardiovascular diseases and cancer, stabilizes sugar and reduces blood cholesterol.

Macadamia nuts

Nueces de Macadamia

100 grams contain about 9 grams of fiber, being one of the most complete nuts that exist. You can enjoy them raw or roasted and enjoy their healthy fats.



Berries are a convenient and delicious way to add fiber to your diet, including blueberries or raspberries. They are also low in sugar, rich in antioxidants and abundant in vitamin C.

Green peas


Peas are free of cholesterol and low in fat and sodium, but are also loaded with fiber. One cup of peas has eight grams of fiber and 8.5 grams of protein.


Another great source of fiber and that can have up to ten grams per serving, depending on the type. In addition, they are a good source of vegetable protein.



Add oatmeal flakes to your breakfasts. A cup contains eight grams of fiber and you can add yogurt, fruit or whatever you want to make it more appetizing.

Whole wheat pasta

Pasta integral

Traditional pasta is made from flour and eliminates a large amount of wheat grain, which means less fiber. Advocates for the integral variant to increase the dose.