What Foods Have More Fiber Than Dates? A Complete Guide

January 4, 2026 •

4 min read

While a 100-gram serving of dates provides a respectable 7 to 8 grams of fiber, many other whole foods significantly surpass this amount, delivering an even more potent boost for your digestive system. This guide explores which everyday foods contain more fiber than dates to help you diversify your high-fiber diet.

Quick Summary

This guide provides a comprehensive comparison of fiber content, highlighting specific legumes, seeds, whole grains, and fruits that contain more dietary fiber per serving than dates. It explores the diverse benefits of fiber and offers practical tips for increasing intake.

Key Points

Legumes are Fiber-Dense: Cooked lentils, split peas, and black beans offer significantly more fiber per cup than dates.
Chia Seeds are a Fiber Powerhouse: A single ounce of chia seeds can provide 10 grams of fiber, surpassing dates in concentrated form.
Certain Fruits Surpass Dates: Passion fruit and dried figs are prime examples of fruits with higher fiber content per serving.
Whole Grains Offer a Major Boost: Swapping refined grains for whole-grain cereals and barley can substantially increase your daily fiber intake.
Variety is Key: While dates are a good source, incorporating a diverse range of high-fiber foods ensures you get both soluble and insoluble fiber for optimal health.

The High-Fiber Champions: A Look Beyond Dates

Dates are a popular and nutritious dried fruit, but they are not the pinnacle of fiber content. Many other common foods can offer a more substantial fiber punch, making it easier to meet your recommended daily intake of 25–30 grams. By incorporating a variety of these foods, you can ensure a balanced and diverse nutritional profile.

Legumes and Beans

Legumes and beans are fiber superstars, often outperforming dates on a per-serving basis. They are also packed with protein and other essential nutrients.

Split Peas: A single cooked cup delivers a whopping 16 grams of fiber, double that of a typical 100-gram serving of dates.
Lentils: Known for cooking quickly, lentils provide approximately 15.5 grams of fiber per cup, making them a fantastic addition to soups and stews.
Black Beans: A cooked cup offers about 15 grams of fiber, providing a significant boost to your salads, burritos, or chilies.
Chickpeas: Also known as garbanzo beans, chickpeas pack 12.2 grams of fiber per cup and are a key ingredient in hummus and salads.

Seeds

Don't let their small size fool you—seeds are incredibly dense sources of fiber and healthy fats.

Chia Seeds: Just one ounce (about 2 tablespoons) of chia seeds contains 10 grams of fiber, making them an easy, high-impact addition to smoothies, oatmeal, and yogurt.
Pine Nuts: While higher in calories, one ounce can provide about 12 grams of fiber, along with healthy fats and protein.
Flaxseed: Another powerful seed, one tablespoon of ground flaxseed adds 2.8 grams of fiber and is rich in omega-3 fatty acids.

Fruits and Vegetables

While fresh fruits are less calorie-dense than dates, some contain a higher concentration of fiber per serving.

Passion Fruit: This exotic fruit leads the pack, with one cup containing an incredible 24.5 grams of fiber.
Avocado: A medium avocado offers around 9 grams of fiber, and some resources suggest one cup can contain up to 10 grams, along with healthy fats.
Dried Figs: A cup of dried figs provides 15 grams of fiber, far exceeding the content found in dried dates.
Raspberries and Blackberries: These berries are excellent fiber sources, with a single cup offering about 8 grams.
Artichokes: A medium-sized artichoke boasts 10 grams of fiber, making it one of the most fiber-dense vegetables.

Whole Grains

Switching from refined grains to whole grains is a simple and effective way to increase your fiber intake.

Barley: One cup of cooked barley provides 6 grams of fiber.
Bran Cereals: Many bran cereals are fiber powerhouses, with some providing 10 to 14 grams of fiber in just a half-cup serving.
Oats: Oats are a good source of fiber, particularly soluble fiber, which can help lower cholesterol.

Comparison Table: Dates vs. Other High-Fiber Foods


Food (per 100g)	Fiber Content (approx. grams)	Notes
Dried Dates	7–8	A concentrated source of natural sugars.
Chia Seeds	~34	One ounce (28g) provides 10g of fiber.
Dried Figs	~9.8	High in fiber and bone-strengthening minerals.
Lentils (cooked)	~7.9	A cup (198g) has 15.5g of fiber.
Split Peas (cooked)	~8.2	A cup (196g) has 16g of fiber.
Black Beans (cooked)	~8.7	A cup (172g) has 15g of fiber.
Avocado (fresh)	~6.7	A cup (150g) has 10g of fiber.
Raspberries (fresh)	~6.5	A cup (123g) has 8g of fiber.
Bran Flakes (cereal)	~26	Fiber content varies by brand.

Practical Tips for Boosting Your Fiber Intake

Start the day right: Opt for whole-grain cereals or oatmeal topped with berries and chia seeds.
Switch to whole grains: Replace white bread and pasta with whole-wheat options. Choose brown rice or quinoa over white rice.
Add legumes to meals: Toss lentils, beans, or chickpeas into soups, stews, salads, and curries.
Snack smarter: Replace processed snacks with whole fruits, nuts, and seeds. A handful of almonds or a pear with skin on is an excellent choice.
Don't peel your produce: The skin of many fruits and vegetables contains a significant amount of fiber. Eat apples, pears, and potatoes with the skin on.

Conclusion

While dates are a healthy, fiber-rich snack, they are not the sole or most potent source of fiber available. A quick look around your local grocery store reveals a wide array of options that boast higher fiber content, from humble lentils and beans to nutrient-dense seeds and specific fruits. The key to a truly fiber-rich diet lies in variety. By exploring and incorporating these other foods, you can not only increase your fiber intake but also enjoy a broader spectrum of vitamins, minerals, and other vital nutrients for optimal digestive health and overall well-being. Adding variety ensures you benefit from both soluble and insoluble fibers and supports a diverse and healthy gut microbiome. For more detailed nutritional guidance, consider consulting an authority like the Mayo Clinic to ensure you meet your specific dietary needs.

For more information on high-fiber foods, visit the Mayo Clinic's resource: Dietary fiber: Essential for a healthy diet.

Frequently Asked Questions

While dates are a good source, dried figs and prunes tend to have higher fiber content per 100-gram serving. For example, one cup of dried figs contains about 15 grams of fiber, while dried dates provide 7 to 8 grams.

Many types of beans, such as black beans, lentils, and chickpeas, contain significantly more fiber per cup than dates. However, the specific fiber content varies, so checking nutritional information is always best.

You can easily add more fiber by sprinkling chia seeds on your breakfast, adding lentils or chickpeas to soups and salads, and snacking on berries or a medium-sized pear with the skin on.

Dates contain a mix of soluble and insoluble fiber. Other foods have different ratios and types. Soluble fiber dissolves in water and can lower cholesterol, while insoluble fiber adds bulk to stool. Including various sources ensures you get the benefits of both.

Excessive fiber intake, especially when introduced too quickly, can cause digestive issues like bloating, gas, and cramps. It's recommended to increase your fiber intake gradually and drink plenty of water to help your system adjust.

Dried dates are higher in fiber per gram because the water has been removed, concentrating the nutrients. However, fresh dates have fewer calories and more water, which aids hydration.

Based on a per-cup or per-serving comparison, passion fruit contains the highest amount of fiber, with a single cup providing an impressive 24.5 grams.