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 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.50 g | 27% |
| 452 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 7.50 g | 27% |
| 453 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 7.50 g | 27% |
| 454 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 7.50 g | 27% |
| 455 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 7.50 g | 27% |
| 456 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 7.40 g | 26% |
| 457 | Snacks, CLIF BAR, mixed flavors | Snacks | 7.40 g | 26% |
| 458 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 7.40 g | 26% |
| 459 | Bread, multi-grain (includes whole-grain) | Baked Products | 7.40 g | 26% |
| 460 | Spices, tarragon, dried | Spices and Herbs | 7.40 g | 26% |
| 461 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 7.40 g | 26% |
| 462 | Crackers, melba toast, wheat | Baked Products | 7.40 g | 26% |
| 463 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.40 g | 26% |
| 464 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.40 g | 26% |
| 465 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 7.30 g | 26% |
| 466 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 7.30 g | 26% |
| 467 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 7.30 g | 26% |
| 468 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 7.30 g | 26% |
| 469 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.30 g | 26% |
| 470 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 7.30 g | 26% |
| 471 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 7.30 g | 26% |
| 472 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 7.30 g | 26% |
| 473 | Corn grain, yellow | Cereal Grains and Pasta | 7.30 g | 26% |
| 474 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 7.30 g | 26% |
| 475 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 7.30 g | 26% |
| 476 | Snacks, taro chips | Snacks | 7.20 g | 26% |
| 477 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.20 g | 26% |
| 478 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 7.20 g | 26% |
| 479 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 7.20 g | 26% |
| 480 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 7.20 g | 26% |
| 481 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 7.20 g | 26% |
| 482 | Barley malt flour | Cereal Grains and Pasta | 7.10 g | 25% |
| 483 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 7.10 g | 25% |
| 484 | Crackers, water biscuits | Baked Products | 7.10 g | 25% |
| 485 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 7.10 g | 25% |
| 486 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 7.10 g | 25% |
| 487 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 7.10 g | 25% |
| 488 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 7.10 g | 25% |
| 489 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 7.10 g | 25% |
| 490 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 7.10 g | 25% |
| 491 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 7.10 g | 25% |
| 492 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 7.10 g | 25% |
| 493 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 7.10 g | 25% |
| 494 | Elderberries, raw | Fruits and Fruit Juices | 7.00 g | 25% |
| 495 | Quinoa, uncooked | Cereal Grains and Pasta | 7.00 g | 25% |
| 496 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 7.00 g | 25% |
| 497 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 7.00 g | 25% |
| 498 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 7.00 g | 25% |
| 499 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.00 g | 25% |
| 500 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.00 g | 25% |
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