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 401–450 of 2,911 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Teff, uncooked | Cereal Grains and Pasta | 8.00 g | 29% |
| 402 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 8.00 g | 29% |
| 403 | Restaurant, Mexican, refried beans | Restaurant Foods | 8.00 g | 29% |
| 404 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 8.00 g | 29% |
| 405 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 8.00 g | 29% |
| 406 | Chocolate, dark, 60-69% cacao solids | Sweets | 8.00 g | 29% |
| 407 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 8.00 g | 29% |
| 408 | Beverages, Carob-flavor beverage mix, powder | Beverages | 8.00 g | 29% |
| 409 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 8.00 g | 29% |
| 410 | Rye flour, light | Cereal Grains and Pasta | 8.00 g | 29% |
| 411 | Peppermint, fresh | Spices and Herbs | 8.00 g | 29% |
| 412 | Dates, deglet noor | Fruits and Fruit Juices | 8.00 g | 29% |
| 413 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 8.00 g | 29% |
| 414 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 8.00 g | 29% |
| 415 | Snack, Mixed Berry Bar | Snacks | 7.90 g | 28% |
| 416 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 7.90 g | 28% |
| 417 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 7.90 g | 28% |
| 418 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 7.90 g | 28% |
| 419 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.90 g | 28% |
| 420 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.90 g | 28% |
| 421 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 7.80 g | 28% |
| 422 | Peanut spread, reduced sugar | Legumes and Legume Products | 7.80 g | 28% |
| 423 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 7.80 g | 28% |
| 424 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 7.80 g | 28% |
| 425 | Wasabi, root, raw | Vegetables and Vegetable Products | 7.80 g | 28% |
| 426 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 7.80 g | 28% |
| 427 | Snacks, banana chips | Snacks | 7.70 g | 28% |
| 428 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 7.70 g | 28% |
| 429 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.70 g | 28% |
| 430 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 7.70 g | 28% |
| 431 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 7.70 g | 28% |
| 432 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.70 g | 28% |
| 433 | Snacks, SUNKIST, SUNKIST Fruit Roll, strawberry, with vitamins A, C, and E | Snacks | 7.70 g | 28% |
| 434 | Candies, sesame crunch | Sweets | 7.70 g | 28% |
| 435 | Seaweed, agar, dried | Vegetables and Vegetable Products | 7.70 g | 28% |
| 436 | Candies, MARS SNACKFOOD US, DOVE Dark Chocolate | Sweets | 7.60 g | 27% |
| 437 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.60 g | 27% |
| 438 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.60 g | 27% |
| 439 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.60 g | 27% |
| 440 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 7.60 g | 27% |
| 441 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.60 g | 27% |
| 442 | Taco shells, baked, without added salt | Baked Products | 7.50 g | 27% |
| 443 | Rolls, dinner, whole-wheat | Baked Products | 7.50 g | 27% |
| 444 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 7.50 g | 27% |
| 445 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 7.50 g | 27% |
| 446 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 7.50 g | 27% |
| 447 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 7.50 g | 27% |
| 448 | Snacks, potato chips, fat free, salted | Snacks | 7.50 g | 27% |
| 449 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.50 g | 27% |
| 450 | Candies, dark chocolate coated coffee beans | Sweets | 7.50 g | 27% |
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