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 1201–1250 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1202 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 6.30 g | 22% | USDA_SR |
| 1203 | Crackers, melba toast, plain | Baked Products | 6.30 g | 22% | USDA_SR |
| 1204 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 6.30 g | 22% | USDA_SR |
| 1205 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 6.30 g | 22% | USDA_SR |
| 1206 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1207 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1208 | Crackers, melba toast, plain, without salt | Baked Products | 6.30 g | 22% | USDA_SR |
| 1209 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 6.30 g | 22% | USDA_SR |
| 1210 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 6.30 g | 22% | USDA_SR |
| 1211 | Bread, potato | Baked Products | 6.30 g | 22% | USDA_SR |
| 1212 | Bread, whole grain (whole-wheat), commercial | Baked Products | 6.30 g | 22% | CNF |
| 1213 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1214 | Bread, potato | Baked Products | 6.30 g | 22% | CNF |
| 1215 | Cracker, melba toast, plain | Baked Products | 6.30 g | 22% | CNF |
| 1216 | Bread, whole wheat, commercial | Baked Products | 6.30 g | 22% | CNF |
| 1217 | Cracker, melba toast, plain, unsalted | Baked Products | 6.30 g | 22% | CNF |
| 1218 | Tortilla, ready-to-bake / fry, corn | Baked Products | 6.30 g | 22% | CNF |
| 1219 | Cracker, rusk toast | Baked Products | 6.30 g | 22% | CNF |
| 1220 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1221 | Beans, navy, boiled, salted | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1222 | Soybeans, dry, boiled | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1223 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1224 | Flour, quinoa | Cereal Grains and Pasta | 6.29 g | 22% | USDA_FF |
| 1225 | Bagels, multigrain | Baked Products | 6.20 g | 22% | USDA_SR |
| 1226 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 6.20 g | 22% | USDA_SR |
| 1227 | Wild rice, raw | Cereal Grains and Pasta | 6.20 g | 22% | USDA_SR |
| 1228 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 6.20 g | 22% | USDA_SR |
| 1229 | Rowal, raw | Fruits and Fruit Juices | 6.20 g | 22% | USDA_SR |
| 1230 | Granola bar, crunchy, plain | Baked Products | 6.20 g | 22% | CNF |
| 1231 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 g | 22% | CNF |
| 1232 | Rowal, raw | Fruits and fruit juices | 6.20 g | 22% | CNF |
| 1233 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 6.20 g | 22% | CNF |
| 1234 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 6.20 g | 22% | CNF |
| 1235 | Bread, pumpernickel | Baked Products | 6.20 g | 22% | CNF |
| 1236 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 6.20 g | 22% | CNF |
| 1237 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 6.20 g | 22% | CNF |
| 1238 | Bread, pita, whole-wheat | Baked Products | 6.10 g | 22% | USDA_SR |
| 1239 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 6.10 g | 22% | USDA_SR |
| 1240 | Wasabi | Soups, Sauces, and Gravies | 6.10 g | 22% | USDA_SR |
| 1241 | Potato chips, without salt, reduced fat | Snacks | 6.10 g | 22% | USDA_SR |
| 1242 | Vegetarian fillets | Legumes and Legume Products | 6.10 g | 22% | USDA_SR |
| 1243 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 6.10 g | 22% | USDA_SR |
| 1244 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 6.10 g | 22% | CNF |
| 1245 | Vegetarian fillets, meatless | Legumes and Legume Products | 6.10 g | 22% | CNF |
| 1246 | Meatless, fish sticks | Legumes and Legume Products | 6.10 g | 22% | CNF |
| 1247 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 6.10 g | 22% | CNF |
| 1248 | Flour, sorghum | Cereal Grains and Pasta | 6.02 g | 21% | USDA_FF |
| 1249 | Bread, whole-wheat, commercially prepared | Baked Products | 6.00 g | 21% | USDA_FF |
| 1250 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 6.00 g | 21% | USDA_SR |
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