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 1901–1950 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1902 | Waffle, whole wheat, low fat | Baked Products | 4.00 g | 14% | CNF |
| 1903 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 4.00 g | 14% | CNF |
| 1904 | Hot chocolate, rich, mix, powder | Beverages | 4.00 g | 14% | CNF |
| 1905 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.00 g | 14% | CNF |
| 1906 | Snacks, rice cakes, brown rice, rye | Snacks | 4.00 g | 14% | CNF |
| 1907 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 4.00 g | 14% | CNF |
| 1908 | Snacks, tortilla chips, ranch | Snacks | 4.00 g | 14% | CNF |
| 1909 | Snacks, corn-based, extruded, chips, plain | Snacks | 4.00 g | 14% | CNF |
| 1910 | Hummus, homemade | Legumes and Legume Products | 4.00 g | 14% | CNF |
| 1911 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1912 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1913 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1914 | Lambsquarters, raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1915 | Collards, boiled, drained | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1916 | Collards, raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1917 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 1918 | Raisin, golden seedless | Fruits and fruit juices | 4.00 g | 14% | CNF |
| 1919 | Pomegranate, raw | Fruits and fruit juices | 4.00 g | 14% | CNF |
| 1920 | Nuts, pine nuts, raw | Nut and Seed Products | 3.94 g | 14% | USDA_FF |
| 1921 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.92 g | 14% | USDA_FF |
| 1922 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 1923 | Grapes, muscadine, raw | Fruits and Fruit Juices | 3.90 g | 14% | USDA_SR |
| 1924 | Tofu, fried | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 1925 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1926 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 3.90 g | 14% | USDA_SR |
| 1927 | Babyfood, peas, dices, toddler | Baby Foods | 3.90 g | 14% | USDA_SR |
| 1928 | Spices, saffron | Spices and Herbs | 3.90 g | 14% | USDA_SR |
| 1929 | McDONALD'S, french fries | Fast Foods | 3.90 g | 14% | USDA_SR |
| 1930 | Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar | Sweets | 3.90 g | 14% | USDA_SR |
| 1931 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 3.90 g | 14% | USDA_SR |
| 1932 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 3.90 g | 14% | USDA_SR |
| 1933 | Frankfurter, meatless | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 1934 | Vermicelli, made from soy | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 1935 | Restaurant, family style, french fries | Restaurant Foods | 3.90 g | 14% | USDA_SR |
| 1936 | Spelt, cooked | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1937 | Semolina, enriched | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1938 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 3.90 g | 14% | USDA_SR |
| 1939 | APPLEBEE'S, french fries | Restaurant Foods | 3.90 g | 14% | USDA_SR |
| 1940 | Semolina, unenriched | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1941 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1942 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1943 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1944 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 1945 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 3.90 g | 14% | USDA_SR |
| 1946 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 3.90 g | 14% | USDA_SR |
| 1947 | Snacks, corn-based, extruded, onion-flavor | Snacks | 3.90 g | 14% | USDA_SR |
| 1948 | Artichoke, canned | Vegetables and Vegetable Products | 3.90 g | 14% | CNF |
| 1949 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 3.90 g | 14% | CNF |
| 1950 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 3.90 g | 14% | CNF |
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