Which Spice Has the Most Fiber? A Comprehensive Guide

October 30, 2025 •

2 min read

According to nutritional data, cinnamon is often cited as one of the spices with the highest fiber content. While most spices contain some dietary fiber, the concentration varies significantly, making a few stand out as excellent sources for a fiber boost.

Quick Summary

This article explores the spices richest in dietary fiber, highlighting cinnamon as a leading source. It examines the nutritional profiles of other top contenders like coriander and fennel, offers a comparative table, and provides practical tips for integrating these flavorful ingredients into your daily diet for digestive health benefits.

Key Points

Cinnamon is the Top Source: Gram-for-gram, ground cinnamon is consistently one of the spices with the highest fiber content, packing over 50 grams per 100 grams.
Significant Fiber in Small Doses: Even a single tablespoon of ground cinnamon can add a useful 3.7 grams of dietary fiber to your meal.
Other Notable Spices: Savory, oregano, coriander seeds, and fennel seeds also rank highly in fiber content and contribute to digestive health.
Supports Digestive and Gut Health: The fiber found in spices aids in maintaining regular bowel movements and promoting a healthy gut microbiome.
Easy Integration into Diet: High-fiber spices can be easily added to breakfast foods, savory dishes, and baked goods to boost nutritional value without significant calories.
Helps Regulate Blood Sugar: Cinnamon's fiber, particularly the insoluble type, can assist in regulating blood sugar levels after meals.
Variety of Additional Benefits: In addition to fiber, many of these spices offer other health benefits, such as antioxidant and anti-inflammatory properties.

Which Spice Has the Most Fiber?

Many spices offer flavor and aroma, with some also being notable sources of dietary fiber. Ground cinnamon and savory consistently rank among the spices highest in fiber, with cinnamon often at the top. These spices can provide a significant fiber boost in small quantities.

The Fiber Champion: Cinnamon

Ground cinnamon is particularly rich in fiber, with over 50 grams per 100 grams. Even a tablespoon can add about 3.7 grams of fiber to your diet. Cinnamon primarily contains insoluble fiber, which aids digestion and regularity. Beyond fiber, it offers antioxidant and anti-inflammatory benefits.

Other Top Contenders

Beyond cinnamon, several other spices are good sources of fiber, including coriander seeds, fennel seeds, savory, and cloves. Coriander and fennel seeds are known for their digestive properties, while savory offers a peppery flavor and high fiber. Cloves also provide fiber and antioxidants.

The Importance of Fiber

Increasing fiber intake through spices supports digestive health by promoting regular bowel movements and a healthy gut. Fiber can also aid blood sugar regulation by slowing sugar absorption and help with weight management by increasing fullness. Additionally, some fiber types may contribute to heart health by lowering cholesterol.

Comparison of High-Fiber Spices (Per 100g)

For a comparison of the fiber content of some common spices based on nutritional data, please refer to {Link: Medindia.net https://www.medindia.net/nutrition-data/nutrients/fiber-rich-foods.htm}. This resource provides details on spices such as ground cinnamon, savory, oregano, coriander seeds, fennel seeds, and more, including their fiber content per 100g.

How to Incorporate High-Fiber Spices into Your Diet

High-fiber spices can be easily added to various meals. Sprinkle cinnamon on breakfast items. Use savory, oregano, or coriander in savory dishes. Add cloves or cardamom to baked goods. Fennel seeds can be used in teas or chewed for digestion.

Conclusion

While ground cinnamon is a top spice for fiber content, many other spices like savory, coriander, and fennel also offer significant amounts. Including these spices in your diet is a simple and flavorful way to increase fiber intake, supporting digestive health, blood sugar control, and overall wellness.

For additional information on the health benefits of spices, you can visit the following resource: {Link: ResearchGate https://www.researchgate.net/publication/363753484_POTENTIAL_BENEFITS_OF_INDIAN_SPICES_ON_HUMAN_HEALTH_A_REVIEW}.

Note: Fiber content can vary based on processing and variety.

Key takeaways:

Cinnamon is a top source of fiber on a gram-for-gram basis, with over 50g per 100g.
Other high-fiber spices include savory, coriander seeds, and fennel seeds.
A tablespoon of ground cinnamon provides a notable 3.7 grams of fiber.
Insoluble fiber, like that found in cinnamon, aids regular bowel movements.
Using spices is an easy way to boost daily fiber intake without adding many calories.
High-fiber spices contribute to digestive health, blood sugar regulation, and weight management.
Adding high-fiber spices is a simple and effective dietary improvement.

Frequently Asked Questions

Per 100 grams, ground cinnamon is one of the spices with the highest fiber content, often containing over 50 grams of dietary fiber.

While spices are consumed in small amounts, their high fiber concentration means they can contribute meaningfully to your daily intake. Adding a tablespoon of ground cinnamon, for instance, provides a notable fiber boost.

Besides cinnamon, other spices with high fiber content include savory, coriander seeds, fennel seeds, and ground cloves.

Almost all spices contain some dietary fiber, but the amount varies widely. Spices derived from seeds, like coriander and fennel, tend to be particularly fiber-rich.

You can add spices like cinnamon to oatmeal, yogurt, and coffee. Coriander and cumin can be used in savory dishes, while fennel seeds can be brewed into tea or chewed after meals.

Cinnamon contains primarily insoluble fiber, which is important for adding bulk to stool and promoting regular bowel movements. Some sources also mention soluble fiber content.

Nutritional data is often based on ground spices. While the fiber content per weight is similar for whole versus ground, the body may process them differently. For example, chewing whole fennel seeds can offer specific digestive benefits.