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 1001–1050 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Barley malt flour | Cereal Grains and Pasta | 7.10 g | 25% | USDA_SR |
| 1002 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 7.10 g | 25% | USDA_SR |
| 1003 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 7.10 g | 25% | USDA_SR |
| 1004 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 7.10 g | 25% | USDA_SR |
| 1005 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 7.10 g | 25% | USDA_SR |
| 1006 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 7.10 g | 25% | CNF |
| 1007 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 7.10 g | 25% | CNF |
| 1008 | Grains, barley, malt flour | Cereals, Grains and Pasta | 7.10 g | 25% | CNF |
| 1009 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 7.10 g | 25% | CNF |
| 1010 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 7.10 g | 25% | CNF |
| 1011 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 7.04 g | 25% | USDA_FF |
| 1012 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.00 g | 25% | USDA_SR |
| 1013 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.00 g | 25% | USDA_SR |
| 1014 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.00 g | 25% | USDA_SR |
| 1015 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.00 g | 25% | USDA_SR |
| 1016 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 7.00 g | 25% | USDA_SR |
| 1017 | Elderberries, raw | Fruits and Fruit Juices | 7.00 g | 25% | USDA_SR |
| 1018 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 7.00 g | 25% | USDA_SR |
| 1019 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 7.00 g | 25% | USDA_SR |
| 1020 | Chocolate, dark, 45- 59% cacao solids | Sweets | 7.00 g | 25% | USDA_SR |
| 1021 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 7.00 g | 25% | USDA_SR |
| 1022 | Quinoa, uncooked | Cereal Grains and Pasta | 7.00 g | 25% | USDA_SR |
| 1023 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 7.00 g | 25% | USDA_SR |
| 1024 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 7.00 g | 25% | USDA_SR |
| 1025 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 7.00 g | 25% | CNF |
| 1026 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 7.00 g | 25% | CNF |
| 1027 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 7.00 g | 25% | CNF |
| 1028 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 7.00 g | 25% | CNF |
| 1029 | Grains, quinoa, flour | Cereals, Grains and Pasta | 7.00 g | 25% | CNF |
| 1030 | Bread, whole wheat, commercial, toasted | Baked Products | 7.00 g | 25% | CNF |
| 1031 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 7.00 g | 25% | CNF |
| 1032 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 7.00 g | 25% | CNF |
| 1033 | Beans, great northern, boiled, salted | Legumes and Legume Products | 7.00 g | 25% | CNF |
| 1034 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 7.00 g | 25% | CNF |
| 1035 | Beans, great northern, boiled | Legumes and Legume Products | 7.00 g | 25% | CNF |
| 1036 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 7.00 g | 25% | CNF |
| 1037 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 7.00 g | 25% | CNF |
| 1038 | Elderberry, raw | Fruits and fruit juices | 7.00 g | 25% | CNF |
| 1039 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 7.00 g | 25% | CNF |
| 1040 | Nuts, pistachio nuts, raw | Nut and Seed Products | 6.97 g | 25% | USDA_FF |
| 1041 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 6.90 g | 25% | USDA_SR |
| 1042 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 6.90 g | 25% | USDA_SR |
| 1043 | Beans, baked, canned, with franks | Legumes and Legume Products | 6.90 g | 25% | USDA_SR |
| 1044 | Crackers, wheat, regular | Baked Products | 6.90 g | 25% | USDA_SR |
| 1045 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 6.90 g | 25% | USDA_SR |
| 1046 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 6.90 g | 25% | USDA_SR |
| 1047 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 6.90 g | 25% | USDA_SR |
| 1048 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 6.90 g | 25% | CNF |
| 1049 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 6.90 g | 25% | CNF |
| 1050 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 6.90 g | 25% | CNF |
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