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 4801–4850 of 5,628 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4801 | Candies, bars, Kit Kat wafer bar | Sweets | 1.00 g | 4% | CNF |
| 4802 | Dessert, frozen, pudding pop, chocolate | Sweets | 1.00 g | 4% | CNF |
| 4803 | Pie, blueberry, commercial, 2 crust | Baked Products | 1.00 g | 4% | CNF |
| 4804 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 1.00 g | 4% | CNF |
| 4805 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 1.00 g | 4% | CNF |
| 4806 | Cookie, molasses | Baked Products | 1.00 g | 4% | CNF |
| 4807 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 1.00 g | 4% | CNF |
| 4808 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 1.00 g | 4% | CNF |
| 4809 | Cake, gingerbread, homemade | Baked Products | 1.00 g | 4% | CNF |
| 4810 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 1.00 g | 4% | CNF |
| 4811 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 1.00 g | 4% | CNF |
| 4812 | Mushroom, white, raw | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4813 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4814 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4815 | Spinach souffle, homemade | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4816 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4817 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4818 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4819 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4820 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4821 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4822 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4823 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 1.00 g | 4% | CNF |
| 4824 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4825 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4826 | Pummelo, raw | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4827 | Prune juice, canned | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4828 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4829 | Peach, canned halves or slices, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4830 | Peach, canned halves or slices, extra light syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4831 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4832 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4833 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4834 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4835 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4836 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4837 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4838 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 1.00 g | 4% | CNF |
| 4839 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 1.00 g | 4% | CNF |
| 4840 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 1.00 g | 4% | CNF |
| 4841 | Tomato, roma | Vegetables and Vegetable Products | 0.97 g | 3% | USDA_FF |
| 4842 | Tomato, roma | Vegetables and Vegetable Products | 0.97 g | 3% | USDA_FF |
| 4843 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.97 g | 3% | USDA_FF |
| 4844 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.96 g | 3% | USDA_FF |
| 4845 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.94 g | 3% | USDA_FF |
| 4846 | Pineapple, raw | Fruits and Fruit Juices | 0.93 g | 3% | USDA_FF |
| 4847 | Vitasoy USA Azumaya, Extra Firm Tofu | Legumes and Legume Products | 0.90 g | 3% | USDA_SR |
| 4848 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.90 g | 3% | USDA_SR |
| 4849 | Cookies, sugar, refrigerated dough | Baked Products | 0.90 g | 3% | USDA_SR |
| 4850 | Grapes, red or green (European type, such as Thompson seedless), raw | Fruits and Fruit Juices | 0.90 g | 3% | USDA_SR |
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