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 1051–1100 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1051 | Grains, quinoa, dry | Cereals, Grains and Pasta | 6.90 g | 25% | CNF |
| 1052 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 6.90 g | 25% | CNF |
| 1053 | Snacks, corn nuts, plain | Snacks | 6.90 g | 25% | CNF |
| 1054 | Cracker, wheat | Baked Products | 6.90 g | 25% | CNF |
| 1055 | Beans, white, boiled, salted | Legumes and Legume Products | 6.90 g | 25% | CNF |
| 1056 | Peas, split, raw | Legumes and Legume Products | 6.90 g | 25% | CNF |
| 1057 | Beans, white, boiled | Legumes and Legume Products | 6.90 g | 25% | CNF |
| 1058 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 6.90 g | 25% | CNF |
| 1059 | Beans, baked, canned, with wieners | Legumes and Legume Products | 6.90 g | 25% | CNF |
| 1060 | Spearmint, fresh | Spices and Herbs | 6.80 g | 24% | USDA_SR |
| 1061 | Avocados, raw, California | Fruits and Fruit Juices | 6.80 g | 24% | USDA_SR |
| 1062 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 6.80 g | 24% | USDA_SR |
| 1063 | Nuts, walnuts, black, dried | Nut and Seed Products | 6.80 g | 24% | USDA_SR |
| 1064 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 6.80 g | 24% | USDA_SR |
| 1065 | Snacks, potato chips, fat-free, made with olestra | Snacks | 6.80 g | 24% | USDA_SR |
| 1066 | Raisins, seeded | Fruits and Fruit Juices | 6.80 g | 24% | USDA_SR |
| 1067 | Cereal, ready to eat, Morning Crisp: chocolate, Jordans | Breakfast cereals | 6.80 g | 24% | CNF |
| 1068 | Spices, spearmint, fresh | Spices and Herbs | 6.80 g | 24% | CNF |
| 1069 | Bread, pumpernickel, toasted | Baked Products | 6.80 g | 24% | CNF |
| 1070 | Beans, navy, boiled | Legumes and Legume Products | 6.80 g | 24% | CNF |
| 1071 | Nuts, walnuts, black, dried | Nuts and Seeds | 6.80 g | 24% | CNF |
| 1072 | Raisin, seeded | Fruits and fruit juices | 6.80 g | 24% | CNF |
| 1073 | Currant, zante, dried | Fruits and fruit juices | 6.80 g | 24% | CNF |
| 1074 | Avocado, raw, california | Fruits and fruit juices | 6.80 g | 24% | CNF |
| 1075 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 6.80 g | 24% | CNF |
| 1076 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 6.80 g | 24% | CNF |
| 1077 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 6.80 g | 24% | CNF |
| 1078 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 6.80 g | 24% | CNF |
| 1079 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 6.70 g | 24% | USDA_SR |
| 1080 | Beverages, Protein powder soy based | Beverages | 6.70 g | 24% | USDA_SR |
| 1081 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 6.70 g | 24% | USDA_SR |
| 1082 | Taco shells, baked | Baked Products | 6.70 g | 24% | USDA_SR |
| 1083 | Muffins, English, whole-wheat | Baked Products | 6.70 g | 24% | USDA_SR |
| 1084 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 6.70 g | 24% | USDA_SR |
| 1085 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.70 g | 24% | USDA_SR |
| 1086 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.70 g | 24% | USDA_SR |
| 1087 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 6.70 g | 24% | USDA_SR |
| 1088 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 6.70 g | 24% | USDA_SR |
| 1089 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 6.70 g | 24% | USDA_SR |
| 1090 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 6.70 g | 24% | USDA_SR |
| 1091 | Amaranth grain, uncooked | Cereal Grains and Pasta | 6.70 g | 24% | USDA_SR |
| 1092 | Nuts, walnuts, english | Nut and Seed Products | 6.70 g | 24% | USDA_SR |
| 1093 | Cranberries, wild, bush, raw (Alaska Native) | American Indian/Alaska Native Foods | 6.70 g | 24% | USDA_SR |
| 1094 | Sorghum grain | Cereal Grains and Pasta | 6.70 g | 24% | USDA_SR |
| 1095 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 6.70 g | 24% | USDA_SR |
| 1096 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 6.70 g | 24% | USDA_SR |
| 1097 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 6.70 g | 24% | USDA_SR |
| 1098 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 6.70 g | 24% | USDA_SR |
| 1099 | Dates, medjool | Fruits and Fruit Juices | 6.70 g | 24% | USDA_SR |
| 1100 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 6.70 g | 24% | USDA_SR |
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