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 201–250 of 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 11.10 g | 40% |
| 202 | Bread, reduced-calorie, wheat | Baked Products | 11.10 g | 40% |
| 203 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 11.00 g | 39% |
| 204 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 11.00 g | 39% |
| 205 | Grape leaves, raw | Vegetables and Vegetable Products | 11.00 g | 39% |
| 206 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 11.00 g | 39% |
| 207 | Crackers, whole-wheat, reduced fat | Baked Products | 10.90 g | 39% |
| 208 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 10.90 g | 39% |
| 209 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 10.90 g | 39% |
| 210 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 10.90 g | 39% |
| 211 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 10.90 g | 39% |
| 212 | Chocolate, dark, 70-85% cacao solids | Sweets | 10.90 g | 39% |
| 213 | Chickpea flour (besan) | Legumes and Legume Products | 10.80 g | 39% |
| 214 | Seasoning mix, dry, chili, original | Spices and Herbs | 10.80 g | 39% |
| 215 | Lentils, pink or red, raw | Legumes and Legume Products | 10.80 g | 39% |
| 216 | Lentils, raw | Legumes and Legume Products | 10.70 g | 38% |
| 217 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 10.70 g | 38% |
| 218 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 10.70 g | 38% |
| 219 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 10.70 g | 38% |
| 220 | Spelt, uncooked | Cereal Grains and Pasta | 10.70 g | 38% |
| 221 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 10.70 g | 38% |
| 222 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 10.70 g | 38% |
| 223 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 10.60 g | 38% |
| 224 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 10.60 g | 38% |
| 225 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 10.60 g | 38% |
| 226 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 10.60 g | 38% |
| 227 | Lemon peel, raw | Fruits and Fruit Juices | 10.60 g | 38% |
| 228 | Nuts, pistachio nuts, raw | Nut and Seed Products | 10.60 g | 38% |
| 229 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 10.60 g | 38% |
| 230 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 10.60 g | 38% |
| 231 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 10.60 g | 38% |
| 232 | Orange peel, raw | Fruits and Fruit Juices | 10.60 g | 38% |
| 233 | Crackers, whole-wheat, low salt | Baked Products | 10.50 g | 38% |
| 234 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 10.50 g | 38% |
| 235 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar | Snacks | 10.50 g | 38% |
| 236 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 10.50 g | 38% |
| 237 | Spices, cumin seed | Spices and Herbs | 10.50 g | 38% |
| 238 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.50 g | 38% |
| 239 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.50 g | 38% |
| 240 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 10.50 g | 38% |
| 241 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.40 g | 37% |
| 242 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 10.40 g | 37% |
| 243 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.40 g | 37% |
| 244 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds | Sweets | 10.40 g | 37% |
| 245 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 10.40 g | 37% |
| 246 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 10.40 g | 37% |
| 247 | Spices, coriander leaf, dried | Spices and Herbs | 10.40 g | 37% |
| 248 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.40 g | 37% |
| 249 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 10.40 g | 37% |
| 250 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 10.30 g | 37% |
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