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 1401–1450 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1401 | Parsnips, raw | Vegetables and Vegetable Products | 5.35 g | 19% | USDA_FF |
| 1402 | Blackberries, raw | Fruits and Fruit Juices | 5.30 g | 19% | USDA_FF |
| 1403 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 5.30 g | 19% | USDA_SR |
| 1404 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 5.30 g | 19% | USDA_SR |
| 1405 | Bread, rice bran, toasted | Baked Products | 5.30 g | 19% | USDA_SR |
| 1406 | Blackberries, raw | Fruits and Fruit Juices | 5.30 g | 19% | USDA_SR |
| 1407 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 5.30 g | 19% | USDA_SR |
| 1408 | Bread, wheat, sprouted | Baked Products | 5.30 g | 19% | USDA_SR |
| 1409 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.30 g | 19% | USDA_SR |
| 1410 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 5.30 g | 19% | USDA_SR |
| 1411 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 5.30 g | 19% | USDA_SR |
| 1412 | Snacks, tortilla chips, low fat, unsalted | Snacks | 5.30 g | 19% | USDA_SR |
| 1413 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.30 g | 19% | USDA_SR |
| 1414 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 5.30 g | 19% | USDA_SR |
| 1415 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.30 g | 19% | USDA_SR |
| 1416 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 5.30 g | 19% | USDA_SR |
| 1417 | Loganberries, frozen | Fruits and Fruit Juices | 5.30 g | 19% | USDA_SR |
| 1418 | Tortilla chips, low fat, baked without fat | Snacks | 5.30 g | 19% | USDA_SR |
| 1419 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.30 g | 19% | USDA_SR |
| 1420 | Snacks, tortilla chips, unsalted, white corn | Snacks | 5.30 g | 19% | USDA_SR |
| 1421 | Snacks, tortilla chips, taco-flavor | Snacks | 5.30 g | 19% | USDA_SR |
| 1422 | Abiyuch, raw | Fruits and Fruit Juices | 5.30 g | 19% | USDA_SR |
| 1423 | Sapodilla, raw | Fruits and Fruit Juices | 5.30 g | 19% | USDA_SR |
| 1424 | Snacks, granola bars, hard, plain | Snacks | 5.30 g | 19% | USDA_SR |
| 1425 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 5.30 g | 19% | CNF |
| 1426 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 5.30 g | 19% | CNF |
| 1427 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 5.30 g | 19% | CNF |
| 1428 | Snacks, tortilla chips, unsalted | Snacks | 5.30 g | 19% | CNF |
| 1429 | Snacks, tortilla chips, unsalted, low fat | Snacks | 5.30 g | 19% | CNF |
| 1430 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 5.30 g | 19% | CNF |
| 1431 | Abiyuch, raw | Fruits and fruit juices | 5.30 g | 19% | CNF |
| 1432 | Snacks, tortilla chips, taco | Snacks | 5.30 g | 19% | CNF |
| 1433 | Bread, rice bran, gluten free, toasted | Baked Products | 5.30 g | 19% | CNF |
| 1434 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 5.30 g | 19% | CNF |
| 1435 | Beans, pink, boiled, salted | Legumes and Legume Products | 5.30 g | 19% | CNF |
| 1436 | Beans, pink, boiled | Legumes and Legume Products | 5.30 g | 19% | CNF |
| 1437 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 5.30 g | 19% | CNF |
| 1438 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 5.30 g | 19% | CNF |
| 1439 | Sapodilla, raw | Fruits and fruit juices | 5.30 g | 19% | CNF |
| 1440 | Loganberry, frozen | Fruits and fruit juices | 5.30 g | 19% | CNF |
| 1441 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 5.30 g | 19% | CNF |
| 1442 | Blackberry, raw | Fruits and fruit juices | 5.30 g | 19% | CNF |
| 1443 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 5.21 g | 19% | USDA_FF |
| 1444 | Formulated bar, MARS SNACKFOOD US, COCOAVIA, Chocolate Almond Snack Bar | Snacks | 5.20 g | 19% | USDA_SR |
| 1445 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 5.20 g | 19% | USDA_SR |
| 1446 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 5.20 g | 19% | USDA_SR |
| 1447 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 5.20 g | 19% | USDA_SR |
| 1448 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 5.20 g | 19% | USDA_SR |
| 1449 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 5.20 g | 19% | USDA_SR |
| 1450 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 5.20 g | 19% | USDA_SR |
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