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 251–300 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 15.00 g | 54% | USDA_SR |
| 252 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 15.00 g | 54% | CNF |
| 253 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 14.90 g | 53% | USDA_SR |
| 254 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 14.90 g | 53% | USDA_SR |
| 255 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 14.90 g | 53% | USDA_SR |
| 256 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 14.90 g | 53% | CNF |
| 257 | Beans, white, raw | Legumes and Legume Products | 14.90 g | 53% | CNF |
| 258 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 14.90 g | 53% | CNF |
| 259 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 14.90 g | 53% | CNF |
| 260 | Spices, pumpkin pie spice | Spices and Herbs | 14.80 g | 53% | USDA_SR |
| 261 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 14.80 g | 53% | CNF |
| 262 | Spices, pumpkin pie spice | Spices and Herbs | 14.80 g | 53% | CNF |
| 263 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 14.70 g | 52% | USDA_SR |
| 264 | Beans, black, flour | Legumes and Legume Products | 14.70 g | 52% | CNF |
| 265 | Beans, kidney, dark red, raw | Legumes and Legume Products | 14.70 g | 52% | CNF |
| 266 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 14.70 g | 52% | CNF |
| 267 | Spices, anise seed | Spices and Herbs | 14.60 g | 52% | USDA_SR |
| 268 | Triticale flour, whole-grain | Cereal Grains and Pasta | 14.60 g | 52% | USDA_SR |
| 269 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 14.60 g | 52% | CNF |
| 270 | Grains, rye flour, light | Cereals, Grains and Pasta | 14.60 g | 52% | CNF |
| 271 | Grains, rye flour, medium | Cereals, Grains and Pasta | 14.60 g | 52% | CNF |
| 272 | Spices, anise seeds | Spices and Herbs | 14.60 g | 52% | CNF |
| 273 | Persimmons, japanese, dried | Fruits and Fruit Juices | 14.50 g | 52% | USDA_SR |
| 274 | Snacks, popcorn, air-popped | Snacks | 14.50 g | 52% | USDA_SR |
| 275 | Snacks, popcorn, air-popped | Snacks | 14.50 g | 52% | CNF |
| 276 | Persimmon, japanese, dried | Fruits and fruit juices | 14.50 g | 52% | CNF |
| 277 | Cereal, ready to eat, Flax plus Raisin Bran, Nature's Path | Breakfast cereals | 14.50 g | 52% | CNF |
| 278 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 14.30 g | 51% | USDA_SR |
| 279 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 14.30 g | 51% | USDA_SR |
| 280 | Bread, stuffing, cornbread, dry mix | Baked Products | 14.30 g | 51% | USDA_SR |
| 281 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 14.30 g | 51% | USDA_SR |
| 282 | Granola bar, chewy, high fibre, oats and chocolate | Baked Products | 14.30 g | 51% | CNF |
| 283 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 14.30 g | 51% | CNF |
| 284 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 14.30 g | 51% | CNF |
| 285 | Snacks, popcorn, microwave, low fat | Snacks | 14.20 g | 51% | USDA_SR |
| 286 | Popcorn, microwave, low fat and sodium | Snacks | 14.20 g | 51% | USDA_SR |
| 287 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 14.20 g | 51% | CNF |
| 288 | Rosemary, fresh | Spices and Herbs | 14.10 g | 50% | USDA_SR |
| 289 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 14.10 g | 50% | USDA_SR |
| 290 | Spices, ginger, ground | Spices and Herbs | 14.10 g | 50% | USDA_SR |
| 291 | Spices, rosemary, fresh | Spices and Herbs | 14.10 g | 50% | CNF |
| 292 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 14.10 g | 50% | CNF |
| 293 | Spices, ginger, ground | Spices and Herbs | 14.10 g | 50% | CNF |
| 294 | Thyme, fresh | Spices and Herbs | 14.00 g | 50% | USDA_SR |
| 295 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 14.00 g | 50% | USDA_SR |
| 296 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 14.00 g | 50% | CNF |
| 297 | Spices, thyme, fresh | Spices and Herbs | 14.00 g | 50% | CNF |
| 298 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 13.90 g | 50% | CNF |
| 299 | Beans, black, mature seeds, raw | Legumes and Legume Products | 13.80 g | 49% | CNF |
| 300 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 13.70 g | 49% | USDA_SR |
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