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 551–600 of 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Oat flour, partially debranned | Cereal Grains and Pasta | 6.50 g | 23% |
| 552 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% |
| 553 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 6.50 g | 23% |
| 554 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 6.50 g | 23% |
| 555 | Yeast extract spread | Vegetables and Vegetable Products | 6.50 g | 23% |
| 556 | Raspberries, raw | Fruits and Fruit Juices | 6.50 g | 23% |
| 557 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 6.50 g | 23% |
| 558 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 6.50 g | 23% |
| 559 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.50 g | 23% |
| 560 | Kumquats, raw | Fruits and Fruit Juices | 6.50 g | 23% |
| 561 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% |
| 562 | Bread, pumpernickel | Baked Products | 6.50 g | 23% |
| 563 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.50 g | 23% |
| 564 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% |
| 565 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 6.40 g | 23% |
| 566 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 6.40 g | 23% |
| 567 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 6.40 g | 23% |
| 568 | Bread, rye, toasted | Baked Products | 6.40 g | 23% |
| 569 | Nuts, hickorynuts, dried | Nut and Seed Products | 6.40 g | 23% |
| 570 | Candies, coconut bar, not chocolate covered | Sweets | 6.40 g | 23% |
| 571 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.40 g | 23% |
| 572 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 6.40 g | 23% |
| 573 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 6.40 g | 23% |
| 574 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% |
| 575 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.40 g | 23% |
| 576 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 6.40 g | 23% |
| 577 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% |
| 578 | Feijoa, raw | Fruits and Fruit Juices | 6.40 g | 23% |
| 579 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% |
| 580 | Bread, potato | Baked Products | 6.30 g | 22% |
| 581 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 6.30 g | 22% |
| 582 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 6.30 g | 22% |
| 583 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 6.30 g | 22% |
| 584 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 6.30 g | 22% |
| 585 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 6.30 g | 22% |
| 586 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 6.30 g | 22% |
| 587 | Crackers, melba toast, plain, without salt | Baked Products | 6.30 g | 22% |
| 588 | Crackers, melba toast, plain | Baked Products | 6.30 g | 22% |
| 589 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 6.30 g | 22% |
| 590 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.30 g | 22% |
| 591 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.30 g | 22% |
| 592 | Rowal, raw | Fruits and Fruit Juices | 6.20 g | 22% |
| 593 | Wild rice, raw | Cereal Grains and Pasta | 6.20 g | 22% |
| 594 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 6.20 g | 22% |
| 595 | Bagels, multigrain | Baked Products | 6.20 g | 22% |
| 596 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 6.20 g | 22% |
| 597 | Vegetarian fillets | Legumes and Legume Products | 6.10 g | 22% |
| 598 | Wasabi | Soups, Sauces, and Gravies | 6.10 g | 22% |
| 599 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 6.10 g | 22% |
| 600 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 6.10 g | 22% |
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