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 2251–2300 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2252 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2253 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2254 | Lentils, pink, boiled | Legumes and Legume Products | 3.30 g | 12% | CNF |
| 2255 | Nuts, cashew nuts, raw | Nuts and Seeds | 3.30 g | 12% | CNF |
| 2256 | Meatless, sandwich spread | Legumes and Legume Products | 3.30 g | 12% | CNF |
| 2257 | Candies, nougat, with almonds | Sweets | 3.30 g | 12% | CNF |
| 2258 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 3.30 g | 12% | CNF |
| 2259 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 3.30 g | 12% | CNF |
| 2260 | Chili con carne with beans, canned | Mixed Dishes | 3.30 g | 12% | CNF |
| 2261 | Horseradish, prepared | Spices and Herbs | 3.30 g | 12% | CNF |
| 2262 | Prune puree | Fruits and fruit juices | 3.30 g | 12% | CNF |
| 2263 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 3.30 g | 12% | CNF |
| 2264 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 3.30 g | 12% | CNF |
| 2265 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 3.30 g | 12% | CNF |
| 2266 | Bread, white, commercial | Baked Products | 3.30 g | 12% | CNF |
| 2267 | Tortilla, ready-to-bake / fry, flour | Baked Products | 3.30 g | 12% | CNF |
| 2268 | Bread, white, commercial, reduced sodium | Baked Products | 3.30 g | 12% | CNF |
| 2269 | Bread, protein (includes gluten), toasted | Baked Products | 3.30 g | 12% | CNF |
| 2270 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 3.30 g | 12% | CNF |
| 2271 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 3.30 g | 12% | CNF |
| 2272 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 3.30 g | 12% | CNF |
| 2273 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 3.30 g | 12% | CNF |
| 2274 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 3.30 g | 12% | CNF |
| 2275 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2276 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2277 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2278 | Potato, skin, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2279 | Parsley, fresh | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2280 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2281 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2282 | Potato pancake, homemade | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2283 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2284 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2285 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2286 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2287 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2288 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2289 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2290 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2291 | Burdock root, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2292 | Soursop, raw | Fruits and fruit juices | 3.30 g | 12% | CNF |
| 2293 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.30 g | 12% | CNF |
| 2294 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 3.30 g | 12% | CNF |
| 2295 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.30 g | 12% | USDA_FF |
| 2296 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 3.22 g | 11% | USDA_FF |
| 2297 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_FF |
| 2298 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_FF |
| 2299 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 3.20 g | 11% | USDA_SR |
| 2300 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 3.20 g | 11% | USDA_SR |
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