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 5001–5050 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5001 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5002 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.80 g | 3% | CNF |
| 5003 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.80 g | 3% | CNF |
| 5004 | Sweets, jellies, reduced sugar or no sugar, home preserved | Sweets | 0.80 g | 3% | CNF |
| 5005 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5006 | Pie, peach, 2 crust | Baked Products | 0.80 g | 3% | CNF |
| 5007 | Pie, cherry, commercial, 2 crust | Baked Products | 0.80 g | 3% | CNF |
| 5008 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.80 g | 3% | CNF |
| 5009 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.80 g | 3% | CNF |
| 5010 | Cake, pineapple upside-down, homemade | Baked Products | 0.80 g | 3% | CNF |
| 5011 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.80 g | 3% | CNF |
| 5012 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5013 | Carrot juice, canned | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5014 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5015 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5016 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5017 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5018 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5019 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5020 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5021 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.80 g | 3% | CNF |
| 5022 | Melon, honeydew, raw | Fruits and fruit juices | 0.80 g | 3% | CNF |
| 5023 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.80 g | 3% | CNF |
| 5024 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.80 g | 3% | CNF |
| 5025 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 0.80 g | 3% | CNF |
| 5026 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.75 g | 3% | USDA_FF |
| 5027 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 0.70 g | 2% | USDA_SR |
| 5028 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.70 g | 2% | USDA_SR |
| 5029 | Cake, pudding-type, yellow, dry mix | Baked Products | 0.70 g | 2% | USDA_SR |
| 5030 | Beverages, OCEAN SPRAY, Light Cranberry, Concord Grape | Beverages | 0.70 g | 2% | USDA_SR |
| 5031 | Beverages, OCEAN SPRAY, Light Cranberry | Beverages | 0.70 g | 2% | USDA_SR |
| 5032 | Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice | Beverages | 0.70 g | 2% | USDA_SR |
| 5033 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 0.70 g | 2% | USDA_SR |
| 5034 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 0.70 g | 2% | USDA_SR |
| 5035 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 0.70 g | 2% | USDA_SR |
| 5036 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.70 g | 2% | USDA_SR |
| 5037 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 0.70 g | 2% | USDA_SR |
| 5038 | Cake, yellow, prepared from recipe without frosting | Baked Products | 0.70 g | 2% | USDA_SR |
| 5039 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 0.70 g | 2% | USDA_SR |
| 5040 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 0.70 g | 2% | USDA_SR |
| 5041 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.70 g | 2% | USDA_SR |
| 5042 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.70 g | 2% | USDA_SR |
| 5043 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.70 g | 2% | USDA_SR |
| 5044 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.70 g | 2% | USDA_SR |
| 5045 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 0.70 g | 2% | USDA_SR |
| 5046 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 0.70 g | 2% | USDA_SR |
| 5047 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.70 g | 2% | USDA_SR |
| 5048 | Salad dressing, russian dressing | Fats and Oils | 0.70 g | 2% | USDA_SR |
| 5049 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 0.70 g | 2% | USDA_SR |
| 5050 | Spinach souffle | Vegetables and Vegetable Products | 0.70 g | 2% | USDA_SR |
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