Nutrition selection

High fiber foods for body definition: to decide fast

Written by NutriDecide Editorial Team Last updated: 2026-07-05

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.

Type: Food pages Focus: Nutrition Goal: Health & performance

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Nutrition selection

High fiber foods for body definition: to decide fast

A curated food list to compare nutrients, calories and dietary context without focusing on just one item.

Protein Fiber Vitamins Minerals Energy Balance

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Page summary

🍽️

Total foods

100

items analyzed

⭐

Best choice

Soy and wheat burger or bite (vegan), prepacked

💪

Average protein

12,2 g

per 100g

🌿

Average carbs

14,1 g

per 100g

🔥

Average fat

25,2 g

per 100g

Quick assessment

Our analysis

This list has 100 options focused on Fiber; Soy and wheat burger or bite (vegan), prepacked leads the ranking with 46.3 g per 100 g (muscle gain lens).

Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated packs the most fiber (46.3 g per 100 g); the list average is 9.2 g. Also compare Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated, Atlantic wakame (Alaria esculenta), dried or dehydrated, Wheat, bran based on your tolerance and digestive routine.

👍 Positive points

✅ List with 100 foods; Soy and wheat burger or bite (vegan), prepacked ranks among the top picks.
✅ Leader in Fiber: Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated (46.3 g per 100 g).
✅ Average fiber in this list: 9.2 g per 100 g.

⚠️ Points to watch

⚠️ Large list — compare portions and context, not just table rank.
⚠️ Calorie range spans 60 kcal to 219 kcal per 100 g — the same pick can weigh very differently on your daily target.
⚠️ Carragheen mosses (Chondrus crispus), dried or dehydrated packs more calories (215 kcal per 100 g) — watch portions.

Full analysis

Quick assessment

This list has 100 options focused on Fiber; Soy and wheat burger or bite (vegan), prepacked leads the ranking with 46.3 g per 100 g (muscle gain lens).

Ranking snapshot

Among 100 foods ranked by Fiber, Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated leads with 46.3 g per 100 g. The list spans 3.2 g to 46.3 g, averaging 9.2 g.

Top picks to compare first

Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated: Protein 9.11, Calories 194, Carbs 12.4
Atlantic wakame (Alaria esculenta), dried or dehydrated: Protein 12.2, Calories 201, Carbs 13.3
Wheat, bran: Protein 15.55, Calories 187, Carbs 21.72

How to read this page

Editorial angle: muscle gain.

Use Fiber as the main axis, but cross-check calories, protein and your real portion. All 100 items were filtered for this lens — table rank is not an automatic recommendation.

Calorie spread

Items here range from 60 kcal to 219 kcal per 100 g. A top fiber pick can still be calorie-dense — pair it with vegetables and water when building the meal.

Practical tip

Spread fiber across the day (fruit, vegetables, whole grains) instead of loading one meal — especially if you are increasing intake.

Data sources on this page

Editorial policy

Trusted references

How to interpret this page

🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.

💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.

🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.

🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.

Tip: combine the table with your goal — weight loss, muscle gain, low carb, endurance, or general health. The score helps compare options on this page; it does not replace medical or sports-nutrition advice.

Nutrition facts (per 100g)

The data shown is filtered to match this page’s topic.

The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.

Food	Calories	Protein	Carbs	Fat	Fiber	Score
🍽️ Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated	194,0	9,1	12,4	9,2	46,3	9/10
🍽️ Atlantic wakame (Alaria esculenta), dried or dehydrated	201,0	12,2	13,3	8,7	42,9	8/10
🍽️ Wheat, bran	187,0	15,6	21,7	4,2	42,8	9/10
🍽️ Basil	175,0	14,4	20,5	4,0	40,5	9/10
🍽️ Tangle (Laminaria digitata), dried or dehydrated	211,0	8,9	22,9	6,1	37,3	7/10
🍽️ Carragheen mosses (Chondrus crispus), dried or dehydrated	215,0	16,7	15,0	12,7	35,5	8/10
🍽️ Sea lettuce (Ulva sp.), dried or dehydrated	203,0	15,7	13,8	11,9	33,5	8/10
🍽️ Sea belt (Saccharina latissima), dried or dehydrated	205,0	9,9	23,1	7,2	30,2	6/10
🍽️ Black, pepper	73,0	10,9	—	3,3	26,5	8/10
🍽️ White, pepper	60,0	10,4	—	2,1	26,2	8/10
🍽️ Soluble coffee, powder	118,0	18,5	11,0	—	20,7	7/10
🍽️ Soluble coffe, decaffeinated, powder	118,0	13,8	15,3	0,2	20,7	6/10
🍽️ Truffle, raw	92,0	9,0	13,0	0,5	16,5	5/10
🍽️ Coco bean, boiled/cooked in water	130,0	9,6	13,7	61,3	15,8	5/10
🍽️ Red kidney bean, boiled/cooked in water	116,0	9,6	12,3	65,0	11,6	4/10
🍽️ Flageolet bean, green, boiled/cooked in water	115,0	8,5	13,0	66,0	10,2	4/10
🍽️ Legume, cooked (average)	113,0	8,2	13,8	67,3	9,5	4/10
🍽️ Soy, bean, cooked, with salt	150,0	16,1	0,6	9,2	8,9	5/10
🍽️ Pinto bean, dried, steeped, boiled	90,0	8,4	13,7	0,2	8,7	4/10
🍽️ Soy, grain, cooked, drained, with olive soy, unsalted	173,0	15,7	0,6	12,0	8,7	5/10
🍽️ Soy, grain, cooked, drained, with olive soy, with salt	172,0	15,6	0,6	11,9	8,6	5/10
🍽️ Lentil, green, boiled/cooked in water	125,0	10,1	16,2	64,8	8,4	4/10
🍽️ Lentil, boiled/cooked in water (average)	125,0	10,1	16,2	64,8	8,4	4/10
🍽️ Lentil, pink or red, boiled/cooked in water	123,0	10,6	15,0	65,1	8,2	4/10
🍽️ Chick pea, boiled/cooked in water	148,0	8,3	17,7	62,0	8,2	3/10
🍽️ Beans, pigeonpea, seeds, dried, cooked, drained, without oil, with salt	120,0	9,4	18,5	0,9	8,1	4/10
🍽️ Baker's yeast, fresh	115,0	8,4	11,9	69,0	8,1	4/10
🍽️ English muffin, whole wheat flour, prepacked	205,0	10,9	31,0	46,1	8,1	3/10
🍽️ Split pea, boiled/cooked in water	129,0	8,6	16,3	64,9	8,0	4/10
🍽️ Broad beans, seeds, cooked, drained, without oil, with salt	93,0	9,1	13,0	0,5	7,4	4/10
🍽️ Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, without salt	100,0	8,4	13,1	1,6	7,3	4/10
🍽️ Red bean paste, Frijoles, with black pepper, with oil, onion and garlic, unsalted	100,0	8,4	13,0	1,6	7,2	4/10
🍽️ Broad beans, seeds, cooked, drained, with oil, onion and garlic, with salt	104,0	8,8	13,6	1,7	7,2	4/10
🍽️ Red kidney bean, canned, drained	108,0	8,3	13,0	68,9	7,0	3/10
🍽️ Black turtle bean, with bacon, with oil, onion and garlic, unsalted	186,0	9,0	4,9	14,5	6,4	4/10
🍽️ Black turtle bean, with bacon, with oil, onion and garlic, with salt	185,0	8,9	4,8	14,4	6,4	4/10
🍽️ Bean, white, cooked, without oil, with salt	117,0	9,7	18,8	0,3	6,3	4/10
🍽️ Tempeh	157,0	16,1	7,9	63,7	6,2	5/10
🍽️ Hyacinth bean, seeds, soaking water, cooked, drained, without oil, with salt	108,0	8,8	16,8	0,6	6,2	3/10
🍽️ Bean, white, cooked, with olive oil, unsalted	141,0	9,4	18,3	3,3	6,1	3/10
🍽️ Soybean, dry, soaked, boiled	147,0	16,6	3,8	7,2	6,1	5/10
🍽️ Bean, white, cooked, with olive oil, with salt	140,0	9,4	18,2	3,3	6,1	3/10
🍽️ Plant-based burger or steak from wheat and soybean (vegan), prepacked	215,0	16,0	8,2	55,5	6,0	5/10
🍽️ Beans, black turtle, cooked (50% beans 50% water), with meat beef - shin, without fat, with oil, onion and garlic, unsalted	91,0	11,0	4,5	3,2	6,0	5/10
🍽️ Beans, black turtle, cooked (50% beans 50% water), with meat beef - shin, without fat, with oil, onion and garlic, with salt	90,0	11,0	4,5	3,1	6,0	5/10
🍽️ Beans, black turtle, cooked (50% beans 50% water), with jerked beef, with oil, onion and garlic, with salt	110,0	12,4	5,0	4,4	6,0	5/10
🍽️ Lentil, blond, boiled/cooked in water	122,0	9,7	16,3	66,4	6,0	3/10
🍽️ Lentils, cooked, with bacon, with oil, onion and garlic, with salt	151,0	9,0	11,8	7,6	5,6	3/10
🍽️ Soy protein, textured, rehydrated	150,0	18,6	7,0	62,8	5,6	5/10
🍽️ Vegetarian kibbeh with lentil, roasted, unsalted (bulgur and soy protein (hydrated with vegetable broth), flakes oats, lentil, garlic, onion, mint, black pepper, unsalted)	155,0	15,3	20,0	1,5	5,6	4/10

Vitamins and minerals

Showing top foods: 12 / 100

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Food

Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Atlantic wakame (Alaria esculenta), dried or dehydrated

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

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Food

Wheat, bran

Minerals

Calcium 73,0

Iron 10,6

Magnesium 611,0

Phosphorus 1013,0

Potassium 1182,0

Sodium 2,0

Zinc 7,3

Vitamins

Vitamin A 0,0

Vitamin C 0,0

Vitamin D 0,0

Vitamin E 2,3

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

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Food

Basil

Minerals

Calcium 2113,0

Iron 42,0

Magnesium 422,0

Phosphorus 490,0

Potassium 3433,0

Sodium 34,0

Zinc 5,8

Vitamins

Vitamin A 5584,0

Vitamin C 61,2

Vitamin D 0,0

Vitamin E 7,5

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Tangle (Laminaria digitata), dried or dehydrated

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Carragheen mosses (Chondrus crispus), dried or dehydrated

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Sea lettuce (Ulva sp.), dried or dehydrated

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Sea belt (Saccharina latissima), dried or dehydrated

Minerals

Calcium —

Iron —

Magnesium —

Phosphorus —

Potassium —

Sodium —

Zinc —

Vitamins

Vitamin A —

Vitamin C —

Vitamin D —

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Black, pepper

Minerals

Calcium 437,0

Iron 28,9

Magnesium 194,0

Phosphorus 173,0

Potassium 1259,0

Sodium 44,0

Zinc 1,4

Vitamins

Vitamin A 19,0

Vitamin C 21,0

Vitamin D —

Vitamin E 1,0

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

White, pepper

Minerals

Calcium 265,0

Iron 14,3

Magnesium 90,0

Phosphorus 176,0

Potassium 73,0

Sodium 5,0

Zinc 1,1

Vitamins

Vitamin A 0,0

Vitamin C 21,0

Vitamin D —

Vitamin E 2,5

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

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Food

Soluble coffee, powder

Minerals

Calcium 160,0

Iron 4,4

Magnesium 390,0

Phosphorus 350,0

Potassium 4000,0

Sodium 41,0

Zinc 0,5

Vitamins

Vitamin A —

Vitamin C 0,0

Vitamin D 0,0

Vitamin E —

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

🍽️

Food

Soluble coffe, decaffeinated, powder

Minerals

Calcium 144,0

Iron 0,0

Magnesium 288,0

Phosphorus 240,0

Potassium 3364,0

Sodium 96,0

Zinc 0,0

Vitamins

Vitamin A 0,0

Vitamin C 0,0

Vitamin D 0,0

Vitamin E 0,0

Vitamin K —

Vitamin B1 —

Vitamin B2 —

Vitamin B3 —

Vitamin B5 —

Vitamin B6 —

Vitamin B12 —

Analysis

💪

Protein

Moderate

🌾

Carbs

Low

🥑

Fat

Moderate

🔥

Calories

Moderate

🏆

Summary

Decide better

Frequently asked questions

What is the High fiber foods for body definition: to decide fast list for?

It groups 100 filtered foods; Soy and wheat burger or bite (vegan), prepacked is a standout for the muscle gain angle.

Where to start in the table?

Start with Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated, Atlantic wakame (Alaria esculenta), dried or dehydrated, Wheat, bran and compare protein, fiber and calories per 100 g.

How to read the list numbers?

All values are per 100 g. Mentally adjust for the portion you actually eat.

Are values per serving or per 100 g?

On this page, unless noted otherwise, main macros are per 100 g.

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High fiber foods for body definition: to decide fast

High fiber foods for body definition: to decide fast

Page summary

Quick assessment

👍 Positive points

⚠️ Points to watch

Full analysis

Quick assessment

Ranking snapshot

Top picks to compare first

How to read this page

Calorie spread

Practical tip

Data sources on this page

Trusted references

How to interpret this page

Nutrition facts (per 100g)

Vitamins and minerals

Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated

Minerals

Vitamins

Atlantic wakame (Alaria esculenta), dried or dehydrated

Minerals

Vitamins

Wheat, bran

Minerals

Vitamins

Basil

Minerals

Vitamins

Tangle (Laminaria digitata), dried or dehydrated

Minerals

Vitamins

Carragheen mosses (Chondrus crispus), dried or dehydrated

Minerals

Vitamins

Sea lettuce (Ulva sp.), dried or dehydrated

Minerals

Vitamins

Sea belt (Saccharina latissima), dried or dehydrated

Minerals

Vitamins

Black, pepper

Minerals

Vitamins

White, pepper

Minerals

Vitamins

Soluble coffee, powder

Minerals

Vitamins

Soluble coffe, decaffeinated, powder

Minerals

Vitamins

Analysis

Frequently asked questions

Related content

High-protein foods

High-fiber foods

Balanced eating guide

Keep exploring

Nutrition goals

Explore nutrition clusters