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 451–500 of 3,412 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.60 g | 27% |
| 452 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.60 g | 27% |
| 453 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 7.60 g | 27% |
| 454 | Candies, MARS SNACKFOOD US, DOVE Dark Chocolate | Sweets | 7.60 g | 27% |
| 455 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 7.50 g | 27% |
| 456 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 7.50 g | 27% |
| 457 | Candies, dark chocolate coated coffee beans | Sweets | 7.50 g | 27% |
| 458 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 7.50 g | 27% |
| 459 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.50 g | 27% |
| 460 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 7.50 g | 27% |
| 461 | Snacks, potato chips, fat free, salted | Snacks | 7.50 g | 27% |
| 462 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 7.50 g | 27% |
| 463 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 7.50 g | 27% |
| 464 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 7.50 g | 27% |
| 465 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 7.50 g | 27% |
| 466 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 7.50 g | 27% |
| 467 | Rolls, dinner, whole-wheat | Baked Products | 7.50 g | 27% |
| 468 | Frozen novelties, Sugar Free, CREAMSICLE Pops | Sweets | 7.50 g | 27% |
| 469 | Taco shells, baked, without added salt | Baked Products | 7.50 g | 27% |
| 470 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 7.40 g | 26% |
| 471 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 7.40 g | 26% |
| 472 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 7.40 g | 26% |
| 473 | Snacks, CLIF BAR, mixed flavors | Snacks | 7.40 g | 26% |
| 474 | Crackers, melba toast, wheat | Baked Products | 7.40 g | 26% |
| 475 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.40 g | 26% |
| 476 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.40 g | 26% |
| 477 | Spices, tarragon, dried | Spices and Herbs | 7.40 g | 26% |
| 478 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 7.40 g | 26% |
| 479 | Bread, multi-grain (includes whole-grain) | Baked Products | 7.40 g | 26% |
| 480 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 7.30 g | 26% |
| 481 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 7.30 g | 26% |
| 482 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 7.30 g | 26% |
| 483 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 7.30 g | 26% |
| 484 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 7.30 g | 26% |
| 485 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 7.30 g | 26% |
| 486 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 7.30 g | 26% |
| 487 | Corn grain, yellow | Cereal Grains and Pasta | 7.30 g | 26% |
| 488 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.30 g | 26% |
| 489 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 7.30 g | 26% |
| 490 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 7.30 g | 26% |
| 491 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 7.20 g | 26% |
| 492 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 7.20 g | 26% |
| 493 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 7.20 g | 26% |
| 494 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.20 g | 26% |
| 495 | Snacks, taro chips | Snacks | 7.20 g | 26% |
| 496 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 7.20 g | 26% |
| 497 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 7.10 g | 25% |
| 498 | Crackers, water biscuits | Baked Products | 7.10 g | 25% |
| 499 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 7.10 g | 25% |
| 500 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 7.10 g | 25% |
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