People often treat fibre as something to tolerate rather than seek out. In fact, your gut bacteria ferment it into short-chain fatty acids that feed your intestinal cells and influence your metabolism. Most adults in developed countries eat less than half the 28 g Daily Value.
Fibre concentrates in whole grains, legumes, seeds, and vegetables: anywhere the plant stores structural material. This ranking shows raw density only; preparation methods matter. Cooking softens fibre but does not destroy it, while refining grains removes most of it.
FDA daily value: 28 g
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Showing 451–500 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 451 | Lentils, raw | Legumes and Legume Products | 10.70 g | 38% | USDA_SR |
| 452 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 10.70 g | 38% | USDA_SR |
| 453 | Spelt, uncooked | Cereal Grains and Pasta | 10.70 g | 38% | USDA_SR |
| 454 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 10.70 g | 38% | USDA_SR |
| 455 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 10.70 g | 38% | USDA_SR |
| 456 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 10.70 g | 38% | CNF |
| 457 | Cereal, ready to eat, Whole O's, Nature's Path | Breakfast cereals | 10.70 g | 38% | CNF |
| 458 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 10.70 g | 38% | CNF |
| 459 | Lentils, raw | Legumes and Legume Products | 10.70 g | 38% | CNF |
| 460 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 10.70 g | 38% | CNF |
| 461 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 10.70 g | 38% | CNF |
| 462 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 10.60 g | 38% | USDA_FF |
| 463 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 10.60 g | 38% | USDA_SR |
| 464 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 10.60 g | 38% | USDA_SR |
| 465 | Nuts, pistachio nuts, raw | Nut and Seed Products | 10.60 g | 38% | USDA_SR |
| 466 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 10.60 g | 38% | USDA_SR |
| 467 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 10.60 g | 38% | USDA_SR |
| 468 | Orange peel, raw | Fruits and Fruit Juices | 10.60 g | 38% | USDA_SR |
| 469 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 10.60 g | 38% | USDA_SR |
| 470 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 10.60 g | 38% | USDA_SR |
| 471 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 10.60 g | 38% | USDA_SR |
| 472 | Lemon peel, raw | Fruits and Fruit Juices | 10.60 g | 38% | USDA_SR |
| 473 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 10.60 g | 38% | CNF |
| 474 | Agave, cooked | Vegetables and Vegetable Products | 10.60 g | 38% | CNF |
| 475 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 10.60 g | 38% | CNF |
| 476 | Grains, oats | Cereals, Grains and Pasta | 10.60 g | 38% | CNF |
| 477 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 10.60 g | 38% | CNF |
| 478 | Orange peel, raw | Fruits and fruit juices | 10.60 g | 38% | CNF |
| 479 | Lemon peel, raw | Fruits and fruit juices | 10.60 g | 38% | CNF |
| 480 | Cereal, ready to eat, Blueberry Muesli with Almonds, Nature's Path | Breakfast cereals | 10.60 g | 38% | CNF |
| 481 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 10.52 g | 38% | USDA_FF |
| 482 | Flour, oat, whole grain | Cereal Grains and Pasta | 10.50 g | 38% | USDA_FF |
| 483 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.50 g | 38% | USDA_SR |
| 484 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.50 g | 38% | USDA_SR |
| 485 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar | Snacks | 10.50 g | 38% | USDA_SR |
| 486 | Crackers, whole-wheat, low salt | Baked Products | 10.50 g | 38% | USDA_SR |
| 487 | Spices, cumin seed | Spices and Herbs | 10.50 g | 38% | USDA_SR |
| 488 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 10.50 g | 38% | USDA_SR |
| 489 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 10.50 g | 38% | USDA_SR |
| 490 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 10.50 g | 38% | USDA_SR |
| 491 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 10.50 g | 38% | CNF |
| 492 | Grains, oat bran, dry | Cereals, Grains and Pasta | 10.50 g | 38% | CNF |
| 493 | Cracker, whole wheat, low sodium | Baked Products | 10.50 g | 38% | CNF |
| 494 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 10.50 g | 38% | CNF |
| 495 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 10.50 g | 38% | CNF |
| 496 | Spices, cumin seed | Spices and Herbs | 10.50 g | 38% | CNF |
| 497 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.40 g | 37% | USDA_SR |
| 498 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.40 g | 37% | USDA_SR |
| 499 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.40 g | 37% | USDA_SR |
| 500 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.40 g | 37% | USDA_SR |
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