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 1701–1750 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 g | 16% | USDA_SR |
| 1702 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 4.40 g | 16% | USDA_SR |
| 1703 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 4.40 g | 16% | USDA_SR |
| 1704 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 4.40 g | 16% | USDA_SR |
| 1705 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 4.40 g | 16% | USDA_SR |
| 1706 | Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES | Sweets | 4.40 g | 16% | USDA_SR |
| 1707 | Snacks, granola bars, hard, chocolate chip | Snacks | 4.40 g | 16% | USDA_SR |
| 1708 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 4.40 g | 16% | USDA_SR |
| 1709 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 4.40 g | 16% | CNF |
| 1710 | Blueberry, wild, frozen | Fruits and fruit juices | 4.40 g | 16% | CNF |
| 1711 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 g | 16% | CNF |
| 1712 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 4.40 g | 16% | CNF |
| 1713 | Fast foods, mexican, burrito with beans | Fast Foods | 4.40 g | 16% | CNF |
| 1714 | Candies, Golden Almond Solitaires, chocolate with almonds | Sweets | 4.40 g | 16% | CNF |
| 1715 | Bread, white with raisins, commercial | Baked Products | 4.40 g | 16% | CNF |
| 1716 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 4.40 g | 16% | CNF |
| 1717 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 4.40 g | 16% | CNF |
| 1718 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 4.40 g | 16% | CNF |
| 1719 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 4.40 g | 16% | CNF |
| 1720 | Sugar-apple, raw | Fruits and fruit juices | 4.40 g | 16% | CNF |
| 1721 | Raspberry, frozen, sweetened | Fruits and fruit juices | 4.40 g | 16% | CNF |
| 1722 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 4.40 g | 16% | CNF |
| 1723 | Mushroom, lion's mane | Vegetables and Vegetable Products | 4.38 g | 16% | USDA_FF |
| 1724 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 4.30 g | 15% | USDA_FF |
| 1725 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1726 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1727 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1728 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1729 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1730 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1731 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1732 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1733 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1734 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1735 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1736 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1737 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1738 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1739 | Mustard, prepared, yellow | Spices and Herbs | 4.30 g | 15% | USDA_FF |
| 1740 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 4.30 g | 15% | USDA_SR |
| 1741 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 4.30 g | 15% | USDA_SR |
| 1742 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 4.30 g | 15% | USDA_SR |
| 1743 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 4.30 g | 15% | USDA_SR |
| 1744 | Currants, red and white, raw | Fruits and Fruit Juices | 4.30 g | 15% | USDA_SR |
| 1745 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 4.30 g | 15% | USDA_SR |
| 1746 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 4.30 g | 15% | USDA_SR |
| 1747 | Gooseberries, raw | Fruits and Fruit Juices | 4.30 g | 15% | USDA_SR |
| 1748 | Bread, raisin, unenriched | Baked Products | 4.30 g | 15% | USDA_SR |
| 1749 | Bread, raisin, enriched | Baked Products | 4.30 g | 15% | USDA_SR |
| 1750 | Bread, oatmeal, toasted | Baked Products | 4.30 g | 15% | USDA_SR |
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