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 2951–3000 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Eggplant, pickled | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2952 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 2.50 g | 9% | CNF |
| 2953 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 2.50 g | 9% | CNF |
| 2954 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2955 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2956 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 2.50 g | 9% | CNF |
| 2957 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 2.50 g | 9% | CNF |
| 2958 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 2.50 g | 9% | CNF |
| 2959 | Icing (frosting), coconut-nut, ready to eat | Sweets | 2.50 g | 9% | CNF |
| 2960 | Candies, peanut brittle, homemade | Sweets | 2.50 g | 9% | CNF |
| 2961 | Candies, bars, Chunky | Sweets | 2.50 g | 9% | CNF |
| 2962 | Candies, fudge, chocolate with nuts, homemade | Sweets | 2.50 g | 9% | CNF |
| 2963 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 2.50 g | 9% | CNF |
| 2964 | Croissant, apple, commercial | Baked Products | 2.50 g | 9% | CNF |
| 2965 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 2.50 g | 9% | CNF |
| 2966 | Coffee cake, fruit | Baked Products | 2.50 g | 9% | CNF |
| 2967 | Bagel, cinnamon-raisin, toasted | Baked Products | 2.50 g | 9% | CNF |
| 2968 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2969 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2970 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2971 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2972 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2973 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2974 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2975 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2976 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2977 | Chives, raw | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 2978 | Orange, california, valencia, raw | Fruits and fruit juices | 2.50 g | 9% | CNF |
| 2979 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 2.50 g | 9% | CNF |
| 2980 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 2.50 g | 9% | CNF |
| 2981 | Eggplant, raw | Vegetables and Vegetable Products | 2.45 g | 9% | USDA_FF |
| 2982 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 2.43 g | 9% | USDA_FF |
| 2983 | Broccoli, raw | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_FF |
| 2984 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_FF |
| 2985 | Broccoli, raw | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_FF |
| 2986 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 2.40 g | 9% | USDA_SR |
| 2987 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 2.40 g | 9% | USDA_SR |
| 2988 | Muffins, corn, dry mix, prepared | Baked Products | 2.40 g | 9% | USDA_SR |
| 2989 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 2.40 g | 9% | USDA_SR |
| 2990 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 2.40 g | 9% | USDA_SR |
| 2991 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 2.40 g | 9% | USDA_SR |
| 2992 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 2993 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 2994 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 2995 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 2996 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 2997 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 2998 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 2.40 g | 9% | USDA_SR |
| 2999 | Blueberries, raw | Fruits and Fruit Juices | 2.40 g | 9% | USDA_SR |
| 3000 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 2.40 g | 9% | USDA_SR |
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