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 151–200 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Beans, great northern, raw | Legumes and Legume Products | 20.20 g | 72% | CNF |
| 152 | Spices, mace, ground | Spices and Herbs | 20.20 g | 72% | CNF |
| 153 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 20.00 g | 71% | USDA_SR |
| 154 | Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa | Sweets | 20.00 g | 71% | USDA_SR |
| 155 | Spices, poppy seed | Spices and Herbs | 19.50 g | 70% | USDA_SR |
| 156 | Spices, poppy seed | Spices and Herbs | 19.50 g | 70% | CNF |
| 157 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 19.30 g | 69% | CNF |
| 158 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 19.20 g | 69% | USDA_SR |
| 159 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 19.00 g | 68% | USDA_SR |
| 160 | Beans, lima, dry, large, raw | Legumes and Legume Products | 19.00 g | 68% | CNF |
| 161 | Lupins, mature seeds, raw | Legumes and Legume Products | 18.90 g | 68% | USDA_SR |
| 162 | Lupins, raw | Legumes and Legume Products | 18.90 g | 68% | CNF |
| 163 | Papad | Legumes and Legume Products | 18.60 g | 66% | USDA_SR |
| 164 | Indian, papad (papadum) | Legumes and Legume Products | 18.60 g | 66% | CNF |
| 165 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 18.50 g | 66% | USDA_SR |
| 166 | Cereal, ready to eat, Puffins: original, Barbara's Bakery | Breakfast cereals | 18.50 g | 66% | CNF |
| 167 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 18.40 g | 66% | USDA_SR |
| 168 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 18.40 g | 66% | USDA_SR |
| 169 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 18.40 g | 66% | CNF |
| 170 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 18.40 g | 66% | CNF |
| 171 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 18.30 g | 65% | USDA_SR |
| 172 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 18.30 g | 65% | USDA_SR |
| 173 | Beans, mungo, raw | Legumes and Legume Products | 18.30 g | 65% | CNF |
| 174 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | Beverages | 18.10 g | 65% | USDA_SR |
| 175 | Baking chocolate, unsweetened, liquid | Sweets | 18.10 g | 65% | USDA_SR |
| 176 | Grains, triticale | Cereals, Grains and Pasta | 18.10 g | 65% | CNF |
| 177 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 18.10 g | 65% | CNF |
| 178 | Candies, gum drops, lower in Calories (sorbitol) | Sweets | 18.00 g | 64% | CNF |
| 179 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 18.00 g | 64% | CNF |
| 180 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 17.70 g | 63% | USDA_SR |
| 181 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 17.70 g | 63% | USDA_SR |
| 182 | Soybean kernels, roasted, salted | Legumes and Legume Products | 17.70 g | 63% | CNF |
| 183 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 17.70 g | 63% | CNF |
| 184 | Soy flour, defatted | Legumes and Legume Products | 17.50 g | 62% | USDA_SR |
| 185 | Meat extender | Legumes and Legume Products | 17.50 g | 62% | USDA_SR |
| 186 | Soy flour, defatted | Legumes and Legume Products | 17.50 g | 62% | CNF |
| 187 | Cereal, hot, 9 grain, dry, Rogers | Breakfast cereals | 17.50 g | 62% | CNF |
| 188 | Barley, hulled | Cereal Grains and Pasta | 17.30 g | 62% | USDA_SR |
| 189 | Grains, barley, dry | Cereals, Grains and Pasta | 17.30 g | 62% | CNF |
| 190 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 17.00 g | 61% | USDA_SR |
| 191 | Chokecherry, raw, pitted | Fruits and fruit juices | 17.00 g | 61% | CNF |
| 192 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 16.90 g | 60% | USDA_SR |
| 193 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 16.90 g | 60% | USDA_SR |
| 194 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 16.90 g | 60% | USDA_SR |
| 195 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 16.90 g | 60% | CNF |
| 196 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 16.90 g | 60% | CNF |
| 197 | Cereal, ready to eat, Multigrain, Nature's Path | Breakfast cereals | 16.70 g | 60% | CNF |
| 198 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 16.70 g | 60% | CNF |
| 199 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 16.60 g | 59% | USDA_SR |
| 200 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 16.60 g | 59% | USDA_SR |
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