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 351–400 of 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 8.80 g | 31% |
| 352 | Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar | Sweets | 8.70 g | 31% |
| 353 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 8.70 g | 31% |
| 354 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 8.70 g | 31% |
| 355 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.70 g | 31% |
| 356 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 8.70 g | 31% |
| 357 | Peanuts, valencia, raw | Legumes and Legume Products | 8.70 g | 31% |
| 358 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.70 g | 31% |
| 359 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.60 g | 31% |
| 360 | Nuts, macadamia nuts, raw | Nut and Seed Products | 8.60 g | 31% |
| 361 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 8.60 g | 31% |
| 362 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 8.60 g | 31% |
| 363 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.60 g | 31% |
| 364 | Pectin, unsweetened, dry mix | Sweets | 8.60 g | 31% |
| 365 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 8.60 g | 31% |
| 366 | Millet, raw | Cereal Grains and Pasta | 8.50 g | 30% |
| 367 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 8.50 g | 30% |
| 368 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 8.50 g | 30% |
| 369 | Beverages, tea, instant, unsweetened, powder | Beverages | 8.50 g | 30% |
| 370 | Peanuts, all types, raw | Legumes and Legume Products | 8.50 g | 30% |
| 371 | Peanuts, virginia, raw | Legumes and Legume Products | 8.50 g | 30% |
| 372 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 8.50 g | 30% |
| 373 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 8.50 g | 30% |
| 374 | Snacks, cornnuts, barbecue-flavor | Snacks | 8.40 g | 30% |
| 375 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 8.40 g | 30% |
| 376 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 8.40 g | 30% |
| 377 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 8.40 g | 30% |
| 378 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 8.40 g | 30% |
| 379 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 8.30 g | 30% |
| 380 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 8.30 g | 30% |
| 381 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 8.30 g | 30% |
| 382 | Clif Z bar | Baby Foods | 8.30 g | 30% |
| 383 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.30 g | 30% |
| 384 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 8.30 g | 30% |
| 385 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.30 g | 30% |
| 386 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.30 g | 30% |
| 387 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.30 g | 30% |
| 388 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 8.20 g | 29% |
| 389 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 8.20 g | 29% |
| 390 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 8.20 g | 29% |
| 391 | ON THE BORDER, refried beans | Restaurant Foods | 8.20 g | 29% |
| 392 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 8.10 g | 29% |
| 393 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 8.10 g | 29% |
| 394 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 8.10 g | 29% |
| 395 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 8.10 g | 29% |
| 396 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 8.10 g | 29% |
| 397 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 8.10 g | 29% |
| 398 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 8.10 g | 29% |
| 399 | Leavening agents, yeast, baker's, compressed | Baked Products | 8.10 g | 29% |
| 400 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 8.00 g | 29% |
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