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 4501–4550 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.20 g | 4% | USDA_SR |
| 4502 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 1.20 g | 4% | USDA_SR |
| 4503 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 1.20 g | 4% | USDA_SR |
| 4504 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 1.20 g | 4% | USDA_SR |
| 4505 | Peaches, canned, heavy syrup, drained | Fruits and Fruit Juices | 1.20 g | 4% | USDA_SR |
| 4506 | Candies, CARAMELLO Candy Bar | Sweets | 1.20 g | 4% | USDA_SR |
| 4507 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 1.20 g | 4% | USDA_SR |
| 4508 | Keikitos (muffins), Latino bakery item | Baked Products | 1.20 g | 4% | USDA_SR |
| 4509 | Cranberry sauce, whole, canned, OCEAN SPRAY | Fruits and Fruit Juices | 1.20 g | 4% | USDA_SR |
| 4510 | Applesauce, canned, sweetened, with salt | Fruits and Fruit Juices | 1.20 g | 4% | USDA_SR |
| 4511 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 1.20 g | 4% | USDA_SR |
| 4512 | Restaurant, Mexican, spanish rice | Restaurant Foods | 1.20 g | 4% | USDA_SR |
| 4513 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 1.20 g | 4% | CNF |
| 4514 | Rice, Spanish rice | Mixed Dishes | 1.20 g | 4% | CNF |
| 4515 | Pizza roll, frozen, unprepared | Mixed Dishes | 1.20 g | 4% | CNF |
| 4516 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 1.20 g | 4% | CNF |
| 4517 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4518 | Shepherd's pie with corn | Mixed Dishes | 1.20 g | 4% | CNF |
| 4519 | Zucchini, battered and fried | Mixed Dishes | 1.20 g | 4% | CNF |
| 4520 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 1.20 g | 4% | CNF |
| 4521 | Lasagna, vegetarian, homemade | Mixed Dishes | 1.20 g | 4% | CNF |
| 4522 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 1.20 g | 4% | CNF |
| 4523 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 1.20 g | 4% | CNF |
| 4524 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 1.20 g | 4% | CNF |
| 4525 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 1.20 g | 4% | CNF |
| 4526 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 1.20 g | 4% | CNF |
| 4527 | Sweets, pie fillings, cherry, low calorie | Sweets | 1.20 g | 4% | CNF |
| 4528 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 1.20 g | 4% | CNF |
| 4529 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 1.20 g | 4% | CNF |
| 4530 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 1.20 g | 4% | CNF |
| 4531 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.20 g | 4% | CNF |
| 4532 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4533 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4534 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4535 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4536 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4537 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4538 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 1.20 g | 4% | CNF |
| 4539 | Bannock | Baked Products | 1.20 g | 4% | CNF |
| 4540 | Pie, steak, commercial | Baked Products | 1.20 g | 4% | CNF |
| 4541 | Pie, lemon meringue, commercial | Baked Products | 1.20 g | 4% | CNF |
| 4542 | Pancake, plain, homemade | Baked Products | 1.20 g | 4% | CNF |
| 4543 | Doughnut (donut), French cruller, glazed | Baked Products | 1.20 g | 4% | CNF |
| 4544 | Cookie, sugar, homemade, made with margarine | Baked Products | 1.20 g | 4% | CNF |
| 4545 | Cookie, raisin, soft-type | Baked Products | 1.20 g | 4% | CNF |
| 4546 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 1.20 g | 4% | CNF |
| 4547 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 1.20 g | 4% | CNF |
| 4548 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 1.20 g | 4% | CNF |
| 4549 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 1.20 g | 4% | CNF |
| 4550 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 1.20 g | 4% | CNF |
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