What fast food has the highest fiber?

January 7, 2026 •

4 min read

According to U.S. government research, a very small percentage of adults meet their daily recommended fiber intake. Given this challenge, it's helpful to know what fast food has the highest fiber to help make healthier choices, even when you're short on time.

Quick Summary

Mexican-inspired restaurants like Chipotle, along with chains such as Subway and Panera, offer some of the highest-fiber fast food options through customizable bowls, wraps, and bean-based items. Smart ingredient choices can significantly boost your fiber count.

Key Points

Chipotle Customization: Build a burrito bowl with brown rice, black or pinto beans, and fajita veggies for a highly customized, high-fiber meal.
Subway's Veggie Bowl: The Veggie Patty Bowl at Subway is an excellent, protein-rich source of fiber, containing 19 grams.
Beans are a Fiber Powerhouse: At Mexican chains like Taco Bell, opting for bean burritos or adding extra beans to your order is a simple way to boost fiber intake.
Panera's Healthy Bowls: Options like the Baja Bowl at Panera Bread offer a hearty serving of fiber thanks to a mix of whole grains and vegetables.
Choose Whole Grains and Veggies: At any fast-food restaurant, prioritizing whole-grain bread or buns and loading up on extra vegetables are key strategies for more fiber.
Side Swap Strategy: Trading unhealthy sides like fries for a fruit cup, side salad, or baked potato can make a significant difference.

Discovering High-Fiber Fast Food Options

Finding high-fiber options at fast food restaurants can be a challenge, but several chains offer standout choices. By focusing on meals rich in beans, vegetables, and whole grains, you can significantly increase your dietary fiber intake on the go. The best strategy often involves customizing your order to maximize plant-based ingredients.

Chipotle: Custom Bowls and Burritos

Chipotle is a top contender for high-fiber fast food, primarily because its build-your-own menu format allows for maximum fiber customization. A standard burrito bowl with brown rice, black or pinto beans, and fajita vegetables can provide a substantial amount of fiber, with some combinations reaching up to 25 grams or more. The combination of beans and rice forms a hearty, fiber-dense base. Opting for a salad base with these ingredients is another excellent choice, though it's important to be mindful of high-calorie, high-sodium additions like dressing or queso.

High-fiber components to add:
- Brown rice
- Black or pinto beans
- Fajita vegetables
- Salsa (tomato, corn)
- Guacamole (adds healthy fats and fiber)

Subway: Beyond the Typical Sub

While many people associate Subway with standard sandwiches, the chain offers some unexpectedly high-fiber options. The Veggie Patty Bowl is a standout, packing a remarkable 19 grams of fiber. This item is essentially the veggie patty and all the standard vegetable toppings without the bread, making it a powerful and customizable fiber source. Even the Veggie Delite sub or salad can be customized for more fiber by loading up on veggies and choosing whole wheat bread.

Chick-fil-A: Cool Wraps and Salads

Chick-fil-A offers several items that provide a decent fiber boost, including the popular Cool Wrap, which contains 13 grams of fiber due to its flaxseed flatbread and leafy greens. Another solid option is the Spicy Southwest Salad, which includes a mix of vegetables and beans for 7 grams of fiber. For a side dish, the Kale Crunch Side is a healthier alternative to fries, providing 4 grams of fiber.

Panera Bread: Bowls and Oatmeal

Panera is known for its soups and sandwiches, but its bowls offer some of the best fiber options. The Baja Bowl, for instance, contains 13 grams of fiber and is rich in plant-based ingredients. Even simpler options like the Steel Cut Oatmeal can provide up to 7 grams of fiber, especially when you add fruit or nuts. Choosing whole-grain bread for any sandwich or getting an apple as a side are also simple ways to increase fiber content.

Taco Bell: Bean Burritos and Bowls

As a fast-food chain, Taco Bell is surprisingly reliable for fiber due to its frequent use of beans. The classic Bean Burrito offers 8 grams of fiber, while the Cantina Chicken Bowl can provide up to 11 grams. Customizing other items by adding beans or opting for a power menu bowl is a great strategy here.

How to Maximize Fiber in Any Fast Food Order

Even at fast food chains not known for their health-conscious menus, you can often boost your fiber intake with a few simple adjustments. Here are some strategies:

Choose whole grain: Opt for whole-grain buns, breads, or tortillas instead of white varieties when available.
Add legumes: Request extra black beans, pinto beans, or chili at places that offer them.
Load up on veggies: Ask for extra lettuce, tomatoes, onions, or other vegetable toppings on your sandwiches, salads, or bowls.
Swap your side: Replace fries or chips with a side salad, fruit cup, or baked potato if available.
Start the day right: Opt for oatmeal over a processed breakfast sandwich when making a morning fast food run.

Comparison of High-Fiber Fast Food Items


Menu Item	Restaurant	Fiber (g)	Key High-Fiber Ingredients
Veggie Patty Bowl	Subway	19	Veggie patty, assorted vegetables
Burrito Bowl (custom)	Chipotle	Up to 25	Brown rice, beans, fajita veggies
Cool Wrap	Chick-fil-A	13	Flaxseed flatbread, greens
Baja Bowl	Panera Bread	13	Whole grains, vegetables
Bean Burrito (V)	Taco Bell	8	Refried beans
Spicy Southwest Salad	Chick-fil-A	7	Greens, beans, corn

Conclusion: Making Smarter Fast Food Decisions

Determining what fast food has the highest fiber often comes down to prioritizing items rich in beans, whole grains, and vegetables. Brands like Chipotle, Subway, Panera Bread, and Chick-fil-A offer excellent base options that can be customized for extra fiber. By remembering a few simple principles—like adding beans, choosing whole grains, and loading up on extra veggies—you can make more nutritious choices without sacrificing convenience. The key is to be an informed consumer and understand how a few small tweaks can have a big impact on your health. For more information on fiber in your diet, check out the resources at HelpGuide.org.

For more information on high-fiber foods, visit HelpGuide.org

Frequently Asked Questions

A customizable burrito bowl from Chipotle, loaded with brown rice, black beans, and fajita vegetables, can offer one of the highest fiber totals, potentially reaching over 20 grams.

To increase fiber with a burger, ask for a whole-wheat bun if available, add extra veggies like lettuce, tomatoes, and onions, and choose a side salad or baked potato instead of fries.

Not necessarily. While salads contain fiber, the amount can vary greatly. Simple lettuce salads offer little, so look for salads with additional vegetables, beans, and seeds to boost the fiber content significantly.

Yes. Some chains like Starbucks offer steel-cut oatmeal, which is a good source of fiber. Adding fruit toppings can further increase the fiber count.

Instead of opting for fries, choose a side salad with extra veggies, a fruit cup, or a side of beans, which are available at Mexican-inspired fast-food places and are excellent fiber sources.

Yes, adding extra vegetable toppings, beans, and salsa to your order is a great way to boost fiber. For example, loading up on vegetables in a Subway sub or a Chipotle bowl can make a big difference.

Some fast-food oatmeal options can be high in sugar. To maximize health benefits, check nutritional information and opt for plain versions or those with minimal added sugars, using fruit for natural sweetness.