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 2151–2200 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2152 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2153 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 3.50 g | 12% | CNF |
| 2154 | Nabisco, Nabisco Grahams Crackers | Baked Products | 3.40 g | 12% | USDA_SR |
| 2155 | Muffins, corn, commercially prepared | Baked Products | 3.40 g | 12% | USDA_SR |
| 2156 | Cookies, sugar wafer, chocolate-covered | Baked Products | 3.40 g | 12% | USDA_SR |
| 2157 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 3.40 g | 12% | USDA_SR |
| 2158 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.40 g | 12% | USDA_SR |
| 2159 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 3.40 g | 12% | USDA_SR |
| 2160 | Cookies, chocolate wafers | Baked Products | 3.40 g | 12% | USDA_SR |
| 2161 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 3.40 g | 12% | USDA_SR |
| 2162 | Babyfood, cookie, baby, fruit | Baby Foods | 3.40 g | 12% | USDA_SR |
| 2163 | Arrowroot flour | Cereal Grains and Pasta | 3.40 g | 12% | USDA_SR |
| 2164 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2165 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2166 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2167 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2168 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2169 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2170 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 3.40 g | 12% | USDA_SR |
| 2171 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.40 g | 12% | USDA_SR |
| 2172 | Pepper, banana, raw | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2173 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2174 | Snacks, potato sticks | Snacks | 3.40 g | 12% | USDA_SR |
| 2175 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 3.40 g | 12% | USDA_SR |
| 2176 | Sweet Potatoes, french fried, crosscut, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2177 | Crackers, wheat, reduced fat | Baked Products | 3.40 g | 12% | USDA_SR |
| 2178 | Snacks, pretzels, hard, plain, salted | Snacks | 3.40 g | 12% | USDA_SR |
| 2179 | Sweet potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2180 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2181 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2182 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2183 | Pepper, banana, raw | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2184 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 3.40 g | 12% | CNF |
| 2185 | Grains, arrowroot flour | Cereals, Grains and Pasta | 3.40 g | 12% | CNF |
| 2186 | Candied foods, orange peel | Sweets | 3.40 g | 12% | CNF |
| 2187 | Snacks, pretzels, hard, plain, salted | Snacks | 3.40 g | 12% | CNF |
| 2188 | Snacks, potato sticks | Snacks | 3.40 g | 12% | CNF |
| 2189 | Pie crust, standard type, homemade, unbaked | Baked Products | 3.40 g | 12% | CNF |
| 2190 | Muffin, corn, commercial | Baked Products | 3.40 g | 12% | CNF |
| 2191 | Cookie, chocolate wafer | Baked Products | 3.40 g | 12% | CNF |
| 2192 | Parsnip, raw | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2193 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2194 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2195 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2196 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.40 g | 12% | CNF |
| 2197 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 3.40 g | 12% | CNF |
| 2198 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 3.30 g | 12% | USDA_FF |
| 2199 | Cookies, oatmeal, soft, with raisins | Baked Products | 3.30 g | 12% | USDA_FF |
| 2200 | Chili with beans, canned | Legumes and Legume Products | 3.30 g | 12% | USDA_SR |
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