High Fiber Indian Foods, Ranked by Grams per Serving
Chole and rajma lead everyday Indian foods at 7 to 8 g of fiber a katori; white rice has 0.6 g. Twenty foods ranked by household serving, and an Indian day that clears 28 g.
The highest-fiber everyday Indian foods are legumes: a katori of chole has 8 g of fiber and a katori of rajma 7.5 g. A katori of white rice has 0.6 g. Most of the fiber in an Indian diet comes from the dal, the beans and the roti, so small swaps on those three do more than any supplement.
Food labels in the US use a Daily Value of 28 g of fiber. Here is how Indian food gets you there, per serving, the way you actually eat it.
Fiber per serving
8 g
1 katori of chole, the top everyday food
7.5 g
1 katori of rajma curry
4 g
1 bajra roti, against 2.6 g for wheat
0.6 g
1 katori of white rice
Source: YourTrainer Indian food database: cooked household servings, values reconciled from IFCT 2017 (ICMR-NIN) and USDA FoodData Central
The 20 highest-fiber Indian foods, per serving
| Food | Serving | Fiber | Calories | Protein |
|---|---|---|---|---|
| Chole (chana masala) | 1 katori (150 g) | 8 g | 195 kcal | 9.2 g |
| Rajma curry | 1 katori (150 g) | 7.5 g | 175 kcal | 9 g |
| Pav bhaji | 1 plate (300 g) | 7 g | 480 kcal | 11 g |
| Dal (chana) | 1 katori (150 g) | 6.2 g | 165 kcal | 9.5 g |
| Dal makhani | 1 katori (150 g) | 6 g | 285 kcal | 9 g |
| Soya chunks (cooked) | 1 katori (100 g) | 6 g | 172 kcal | 26 g |
| Roasted chana | 1 katori (40 g) | 6 g | 145 kcal | 8 g |
| Sprouts (moong, boiled) | 1 katori (100 g) | 5.5 g | 105 kcal | 8.5 g |
| Dal (masoor) | 1 katori (150 g) | 5 g | 138 kcal | 8.8 g |
| Bhindi sabzi | 1 katori (150 g) | 5 g | 130 kcal | 3 g |
| Baingan bharta | 1 katori (150 g) | 5 g | 145 kcal | 3 g |
| Dal (moong) | 1 katori (150 g) | 4.8 g | 132 kcal | 8.5 g |
| Dal (toor / arhar) | 1 katori (150 g) | 4.5 g | 140 kcal | 8 g |
| Mixed veg sabzi | 1 katori (150 g) | 4.2 g | 125 kcal | 3.2 g |
| Gobi sabzi | 1 katori (150 g) | 4.2 g | 115 kcal | 3.4 g |
| Bajra roti | 1 roti (45 g) | 4 g | 130 kcal | 3.8 g |
| Palak (spinach) sabzi | 1 katori (150 g) | 4 g | 95 kcal | 4.2 g |
| Missi roti | 1 roti (45 g) | 3.6 g | 145 kcal | 5.2 g |
| Sambar | 1 katori (150 g) | 3.6 g | 105 kcal | 5 g |
| Bhel puri | 1 plate (120 g) | 3.6 g | 235 kcal | 5 g |
Source: YourTrainer Indian food database: cooked household servings, values reconciled from IFCT 2017 (ICMR-NIN) and USDA FoodData Central
Two patterns stand out. Legumes lead because they bring fiber and protein together: chole, rajma and chana dal each carry 9 to 10 g of protein as well. And the vegetables that make the list, bhindi, baingan, gobi and palak, are cooked sabzis you already eat, not salads.
Coach's tip: Raise fiber over a week or two, not in a day, and drink more water as you do. A sudden jump is what causes the bloating people blame on dal.
Turn the numbers into meals
Knowing the calories is the easy part. Eating to them through a normal Indian week is where most people slip.
A YourTrainer coach plans your week around the dal, roti, rice and sabzi you already eat, reviews your plate photos and adjusts every week. It runs fully online, so it works the same in Bengaluru or Boston.
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Swap the grain, keep the meal
| Grain | Serving | Fiber | Calories |
|---|---|---|---|
| Bajra roti | 1 roti (45 g) | 4 g | 130 kcal |
| Missi roti | 1 roti (45 g) | 3.6 g | 145 kcal |
| Jowar roti | 1 roti (45 g) | 3.4 g | 118 kcal |
| Tandoori roti | 1 roti (55 g) | 3.2 g | 165 kcal |
| Roti / chapati (wheat) | 1 roti (40 g) | 2.6 g | 120 kcal |
| Cooked brown rice | 1 katori (150 g) | 2.7 g | 186 kcal |
| Cooked white rice | 1 katori (150 g) | 0.6 g | 195 kcal |
Source: YourTrainer Indian food database: cooked household servings, values reconciled from IFCT 2017 (ICMR-NIN) and USDA FoodData Central
Two wheat rotis give you 5.2 g of fiber. Two bajra rotis give you 8 g. Brown rice has more than four times the fiber of white rice for similar calories. None of this asks you to change what you cook, only which flour or rice goes in.
What 33.5 g of fiber looks like in one Indian day
| Meal | Food | Fiber |
|---|---|---|
| Breakfast | 2 moong dal chillas | 6 g |
| Lunch | 1 katori rajma and 2 wheat rotis | 12.7 g |
| Snack | 1 small katori of roasted chana | 6 g |
| Dinner | 1 katori palak sabzi and 1 katori moong dal | 8.8 g |
| Total | 33.5 g |
Source: YourTrainer Indian food database: cooked household servings, values reconciled from IFCT 2017 (ICMR-NIN) and USDA FoodData Central
That day clears 28 g without a single fiber powder, and it also carries 57 g of protein from the same dal, chana and chillas.
Finding these foods in the US
- Rajma is red kidney beans and chole is chickpeas, also sold as garbanzo beans. Canned beans count: rinse them and they cook in minutes.
- Moong dal and masoor dal are split mung beans and red lentils, stocked by Indian grocers and many supermarkets.
- Bajra is pearl millet flour and jowar is sorghum flour. Both make rotis the same way wheat does.
Keep reading
- Dal nutrition compared: toor, moong, masoor, chana, urad and rajma
- Indian protein sources, ranked
- Staying lean at Indian restaurants and desi parties
- Indian food calorie calculator
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How we counted
- YourTrainer Indian food database: cooked household servings, values reconciled from IFCT 2017 (ICMR-NIN) and USDA FoodData Central. The same numbers power the site's calorie calculators.
- Servings are cooked weights in the units Indian homes use: a 150 g katori, a 40 to 55 g roti.
- Sweets are left out of the ranking. The 28 g figure is the Daily Value used on US Nutrition Facts labels.
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About Anish Agarwal
Founder & Head Coach, YourTrainer · NASM & K11 Certified Personal Trainer · coaching since 2022
Featured in Dietitians.io, Fitness Interview, NRI Pulse. Press and media
Anish Agarwal is a NASM and K11 certified personal trainer coaching fat loss, body transformation, strength, and nutrition for clients across India since 2022. He founded YourTrainer to make expert, science-based coaching accessible online and in Bengaluru. Coach Anish's profile and the YourTrainer story.
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