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 1101–1150 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Bread, spelt, commercial | Baked Products | 6.70 g | 24% | CNF |
| 1102 | Plant-based beverage, protein powder, soy based, powder | Beverages | 6.70 g | 24% | CNF |
| 1103 | Cranberry (lingonberry), wild, raw | Fruits and fruit juices | 6.70 g | 24% | CNF |
| 1104 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 6.70 g | 24% | CNF |
| 1105 | Date, medjool | Fruits and fruit juices | 6.70 g | 24% | CNF |
| 1106 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 6.70 g | 24% | CNF |
| 1107 | Grains, sorghum | Cereals, Grains and Pasta | 6.70 g | 24% | CNF |
| 1108 | Grains, amaranth, raw | Cereals, Grains and Pasta | 6.70 g | 24% | CNF |
| 1109 | Snacks, trail mix, regular, unsalted | Snacks | 6.70 g | 24% | CNF |
| 1110 | Snacks, trail mix, tropical | Snacks | 6.70 g | 24% | CNF |
| 1111 | Snacks, trail mix, regular | Snacks | 6.70 g | 24% | CNF |
| 1112 | Taco shell, baked | Baked Products | 6.70 g | 24% | CNF |
| 1113 | English muffin, whole wheat | Baked Products | 6.70 g | 24% | CNF |
| 1114 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 6.70 g | 24% | CNF |
| 1115 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 6.70 g | 24% | CNF |
| 1116 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 6.70 g | 24% | CNF |
| 1117 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 6.70 g | 24% | CNF |
| 1118 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 6.70 g | 24% | CNF |
| 1119 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 6.70 g | 24% | CNF |
| 1120 | Cereal, ready to eat, fruit juice sweetened corn flakes, Nature's Path | Breakfast cereals | 6.70 g | 24% | CNF |
| 1121 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 6.70 g | 24% | CNF |
| 1122 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 6.60 g | 24% | USDA_SR |
| 1123 | Babyfood, cereal, barley, dry fortified | Baby Foods | 6.60 g | 24% | USDA_SR |
| 1124 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 6.60 g | 24% | USDA_SR |
| 1125 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% | USDA_SR |
| 1126 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% | USDA_SR |
| 1127 | Peanut butter, reduced sodium | Legumes and Legume Products | 6.60 g | 24% | USDA_SR |
| 1128 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 6.60 g | 24% | USDA_SR |
| 1129 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 6.60 g | 24% | USDA_SR |
| 1130 | Cereal, ready to eat, Crispy Rice, Nature's Path | Breakfast cereals | 6.60 g | 24% | CNF |
| 1131 | Agave, raw | Vegetables and Vegetable Products | 6.60 g | 24% | CNF |
| 1132 | Grains, sorghum, flour | Cereals, Grains and Pasta | 6.60 g | 24% | CNF |
| 1133 | Peanut butter, reduced sodium | Legumes and Legume Products | 6.60 g | 24% | CNF |
| 1134 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 6.60 g | 24% | CNF |
| 1135 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 6.60 g | 24% | CNF |
| 1136 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 6.60 g | 24% | CNF |
| 1137 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 6.60 g | 24% | CNF |
| 1138 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 6.60 g | 24% | CNF |
| 1139 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 6.60 g | 24% | CNF |
| 1140 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.50 g | 23% | USDA_SR |
| 1141 | Bread, pumpernickel | Baked Products | 6.50 g | 23% | USDA_SR |
| 1142 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% | USDA_SR |
| 1143 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.50 g | 23% | USDA_SR |
| 1144 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% | USDA_SR |
| 1145 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 6.50 g | 23% | USDA_SR |
| 1146 | Oat flour, partially debranned | Cereal Grains and Pasta | 6.50 g | 23% | USDA_SR |
| 1147 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 6.50 g | 23% | USDA_SR |
| 1148 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 6.50 g | 23% | USDA_SR |
| 1149 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 6.50 g | 23% | USDA_SR |
| 1150 | Kumquats, raw | Fruits and Fruit Juices | 6.50 g | 23% | USDA_SR |
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