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 2101–2150 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 3.60 g | 13% | CNF |
| 2102 | Raisin, seedless (sultana) | Fruits and fruit juices | 3.60 g | 13% | CNF |
| 2103 | Pear, asian, raw | Fruits and fruit juices | 3.60 g | 13% | CNF |
| 2104 | Prickly pear, raw | Fruits and fruit juices | 3.60 g | 13% | CNF |
| 2105 | Persimmon, japanese, raw | Fruits and fruit juices | 3.60 g | 13% | CNF |
| 2106 | Guava sauce, cooked | Fruits and fruit juices | 3.60 g | 13% | CNF |
| 2107 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 3.60 g | 13% | CNF |
| 2108 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 3.60 g | 13% | CNF |
| 2109 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 3.60 g | 13% | CNF |
| 2110 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 3.50 g | 12% | USDA_SR |
| 2111 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 3.50 g | 12% | USDA_SR |
| 2112 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 3.50 g | 12% | USDA_SR |
| 2113 | English muffins, whole grain white | Baked Products | 3.50 g | 12% | USDA_SR |
| 2114 | Snack, Pretzel, hard chocolate coated | Snacks | 3.50 g | 12% | USDA_SR |
| 2115 | Snacks, plantain chips, salted | Snacks | 3.50 g | 12% | USDA_SR |
| 2116 | Snacks, soy chips or crisps, salted | Snacks | 3.50 g | 12% | USDA_SR |
| 2117 | Millet flour | Cereal Grains and Pasta | 3.50 g | 12% | USDA_SR |
| 2118 | Cookies, Marie biscuit | Baked Products | 3.50 g | 12% | USDA_SR |
| 2119 | Bread, cinnamon | Baked Products | 3.50 g | 12% | USDA_SR |
| 2120 | Crackers, multigrain | Baked Products | 3.50 g | 12% | USDA_SR |
| 2121 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.50 g | 12% | USDA_SR |
| 2122 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.50 g | 12% | USDA_SR |
| 2123 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 3.50 g | 12% | USDA_SR |
| 2124 | Candies, chocolate covered, low sugar or low calorie | Sweets | 3.50 g | 12% | USDA_SR |
| 2125 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 3.50 g | 12% | USDA_SR |
| 2126 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.50 g | 12% | USDA_SR |
| 2127 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 3.50 g | 12% | USDA_SR |
| 2128 | Candies, praline, prepared-from-recipe | Sweets | 3.50 g | 12% | USDA_SR |
| 2129 | Plantains, green, fried | Fruits and Fruit Juices | 3.50 g | 12% | USDA_SR |
| 2130 | DENNY'S, french fries | Restaurant Foods | 3.50 g | 12% | USDA_SR |
| 2131 | CRACKER BARREL, steak fries | Restaurant Foods | 3.50 g | 12% | USDA_SR |
| 2132 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 3.50 g | 12% | USDA_SR |
| 2133 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 3.50 g | 12% | USDA_SR |
| 2134 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 3.50 g | 12% | USDA_SR |
| 2135 | Cracker, multigrain | Baked Products | 3.50 g | 12% | CNF |
| 2136 | Snacks, pretzels, hard, chocolate coated | Snacks | 3.50 g | 12% | CNF |
| 2137 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 3.50 g | 12% | CNF |
| 2138 | Plantain, green, fried | Fruits and fruit juices | 3.50 g | 12% | CNF |
| 2139 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 3.50 g | 12% | CNF |
| 2140 | Snacks, plantain chips | Snacks | 3.50 g | 12% | CNF |
| 2141 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2142 | Snacks, soy chips or crisps, salted | Snacks | 3.50 g | 12% | CNF |
| 2143 | Candies, praline, homemade | Sweets | 3.50 g | 12% | CNF |
| 2144 | Grains, millet, flour | Cereals, Grains and Pasta | 3.50 g | 12% | CNF |
| 2145 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 3.50 g | 12% | CNF |
| 2146 | Grains, buckwheat | Cereals, Grains and Pasta | 3.50 g | 12% | CNF |
| 2147 | Snacks, fruit leather, bar | Snacks | 3.50 g | 12% | CNF |
| 2148 | English muffin, plain (also sourdough) | Baked Products | 3.50 g | 12% | CNF |
| 2149 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2150 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
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