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 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Refried beans, canned, traditional style | Legumes and Legume Products | 3.70 g | 13% |
| 1002 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 3.70 g | 13% |
| 1003 | Candies, MOUNDS Candy Bar | Sweets | 3.70 g | 13% |
| 1004 | Nuts, pine nuts, dried | Nut and Seed Products | 3.70 g | 13% |
| 1005 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 3.70 g | 13% |
| 1006 | Beet greens, raw | Vegetables and Vegetable Products | 3.70 g | 13% |
| 1007 | TACO BELL, Nachos Supreme | Fast Foods | 3.70 g | 13% |
| 1008 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.70 g | 13% |
| 1009 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.70 g | 13% |
| 1010 | Peppers, serrano, raw | Vegetables and Vegetable Products | 3.70 g | 13% |
| 1011 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 3.70 g | 13% |
| 1012 | Guava sauce, cooked | Fruits and Fruit Juices | 3.60 g | 13% |
| 1013 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1014 | Prickly pears, raw | Fruits and Fruit Juices | 3.60 g | 13% |
| 1015 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 3.60 g | 13% |
| 1016 | Pears, asian, raw | Fruits and Fruit Juices | 3.60 g | 13% |
| 1017 | Kohlrabi, raw | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1018 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1019 | Bagels, oat bran | Baked Products | 3.60 g | 13% |
| 1020 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 3.60 g | 13% |
| 1021 | Puddings, chocolate, dry mix, instant | Sweets | 3.60 g | 13% |
| 1022 | Cranberries, raw | Fruits and Fruit Juices | 3.60 g | 13% |
| 1023 | Nuts, walnuts, glazed | Nut and Seed Products | 3.60 g | 13% |
| 1024 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1025 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1026 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1027 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1028 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1029 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.60 g | 13% |
| 1030 | Persimmons, japanese, raw | Fruits and Fruit Juices | 3.60 g | 13% |
| 1031 | Chicken, meatless | Legumes and Legume Products | 3.60 g | 13% |
| 1032 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 3.60 g | 13% |
| 1033 | Snacks, crisped rice bar, almond | Snacks | 3.60 g | 13% |
| 1034 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.60 g | 13% |
| 1035 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.60 g | 13% |
| 1036 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.60 g | 13% |
| 1037 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 3.50 g | 12% |
| 1038 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 3.50 g | 12% |
| 1039 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 3.50 g | 12% |
| 1040 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 3.50 g | 12% |
| 1041 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 3.50 g | 12% |
| 1042 | CRACKER BARREL, steak fries | Restaurant Foods | 3.50 g | 12% |
| 1043 | DENNY'S, french fries | Restaurant Foods | 3.50 g | 12% |
| 1044 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 3.50 g | 12% |
| 1045 | English muffins, whole grain white | Baked Products | 3.50 g | 12% |
| 1046 | Plantains, green, fried | Fruits and Fruit Juices | 3.50 g | 12% |
| 1047 | Snack, Pretzel, hard chocolate coated | Snacks | 3.50 g | 12% |
| 1048 | Snacks, plantain chips, salted | Snacks | 3.50 g | 12% |
| 1049 | Snacks, soy chips or crisps, salted | Snacks | 3.50 g | 12% |
| 1050 | Millet flour | Cereal Grains and Pasta | 3.50 g | 12% |
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