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 1301–1350 of 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Quinoa, cooked | Cereal Grains and Pasta | 2.80 g | 10% |
| 1302 | Teff, cooked | Cereal Grains and Pasta | 2.80 g | 10% |
| 1303 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 2.80 g | 10% |
| 1304 | APPLEBEE'S, coleslaw | Restaurant Foods | 2.80 g | 10% |
| 1305 | Beets, raw | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1306 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1307 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1308 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1309 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1310 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1311 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1312 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1313 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1314 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1315 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1316 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 2.80 g | 10% |
| 1317 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 2.80 g | 10% |
| 1318 | Broccoli raab, cooked | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1319 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1320 | Carrots, raw | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1321 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1322 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1323 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1324 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1325 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% |
| 1326 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 2.80 g | 10% |
| 1327 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 2.80 g | 10% |
| 1328 | Babyfood, fruit, pears, junior | Baby Foods | 2.80 g | 10% |
| 1329 | Babyfood, fruit, pears, strained | Baby Foods | 2.80 g | 10% |
| 1330 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 2.80 g | 10% |
| 1331 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 2.80 g | 10% |
| 1332 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.80 g | 10% |
| 1333 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 2.80 g | 10% |
| 1334 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 2.80 g | 10% |
| 1335 | McDONALD'S, Hash Brown | Fast Foods | 2.80 g | 10% |
| 1336 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.80 g | 10% |
| 1337 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 2.80 g | 10% |
| 1338 | Sausage, meatless | Legumes and Legume Products | 2.80 g | 10% |
| 1339 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 2.80 g | 10% |
| 1340 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 2.80 g | 10% |
| 1341 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 2.80 g | 10% |
| 1342 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 2.80 g | 10% |
| 1343 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 2.80 g | 10% |
| 1344 | Muffins, English, mixed-grain (includes granola) | Baked Products | 2.80 g | 10% |
| 1345 | Hush puppies, prepared from recipe | Baked Products | 2.80 g | 10% |
| 1346 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 2.80 g | 10% |
| 1347 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 2.70 g | 10% |
| 1348 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 2.70 g | 10% |
| 1349 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 2.70 g | 10% |
| 1350 | Crackers, saltines, fat-free, low-sodium | Baked Products | 2.70 g | 10% |
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