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 501–550 of 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 7.00 g | 25% |
| 502 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 7.00 g | 25% |
| 503 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 7.00 g | 25% |
| 504 | Quinoa, uncooked | Cereal Grains and Pasta | 7.00 g | 25% |
| 505 | Elderberries, raw | Fruits and Fruit Juices | 7.00 g | 25% |
| 506 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.00 g | 25% |
| 507 | Crackers, wheat, regular | Baked Products | 6.90 g | 25% |
| 508 | Beans, baked, canned, with franks | Legumes and Legume Products | 6.90 g | 25% |
| 509 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 6.90 g | 25% |
| 510 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 6.90 g | 25% |
| 511 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 6.90 g | 25% |
| 512 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 6.90 g | 25% |
| 513 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 6.90 g | 25% |
| 514 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 6.80 g | 24% |
| 515 | Snacks, potato chips, fat-free, made with olestra | Snacks | 6.80 g | 24% |
| 516 | Nuts, walnuts, black, dried | Nut and Seed Products | 6.80 g | 24% |
| 517 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 6.80 g | 24% |
| 518 | Raisins, seeded | Fruits and Fruit Juices | 6.80 g | 24% |
| 519 | Spearmint, fresh | Spices and Herbs | 6.80 g | 24% |
| 520 | Avocados, raw, California | Fruits and Fruit Juices | 6.80 g | 24% |
| 521 | Muffins, English, whole-wheat | Baked Products | 6.70 g | 24% |
| 522 | Sorghum grain | Cereal Grains and Pasta | 6.70 g | 24% |
| 523 | Cranberries, wild, bush, raw (Alaska Native) | American Indian/Alaska Native Foods | 6.70 g | 24% |
| 524 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 6.70 g | 24% |
| 525 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 6.70 g | 24% |
| 526 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 6.70 g | 24% |
| 527 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.70 g | 24% |
| 528 | Nuts, walnuts, english | Nut and Seed Products | 6.70 g | 24% |
| 529 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.70 g | 24% |
| 530 | Amaranth grain, uncooked | Cereal Grains and Pasta | 6.70 g | 24% |
| 531 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 6.70 g | 24% |
| 532 | Taco shells, baked | Baked Products | 6.70 g | 24% |
| 533 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 6.70 g | 24% |
| 534 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 6.70 g | 24% |
| 535 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 6.70 g | 24% |
| 536 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 6.70 g | 24% |
| 537 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 6.70 g | 24% |
| 538 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 6.70 g | 24% |
| 539 | Beverages, Protein powder soy based | Beverages | 6.70 g | 24% |
| 540 | Dates, medjool | Fruits and Fruit Juices | 6.70 g | 24% |
| 541 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 6.70 g | 24% |
| 542 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 6.70 g | 24% |
| 543 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 6.60 g | 24% |
| 544 | Peanut butter, reduced sodium | Legumes and Legume Products | 6.60 g | 24% |
| 545 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% |
| 546 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% |
| 547 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 6.60 g | 24% |
| 548 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 6.60 g | 24% |
| 549 | Babyfood, cereal, barley, dry fortified | Baby Foods | 6.60 g | 24% |
| 550 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 6.60 g | 24% |
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