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 551–600 of 3,412 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Muffins, English, whole-wheat | Baked Products | 6.70 g | 24% |
| 552 | Cranberries, wild, bush, raw (Alaska Native) | American Indian/Alaska Native Foods | 6.70 g | 24% |
| 553 | Dates, medjool | Fruits and Fruit Juices | 6.70 g | 24% |
| 554 | Amaranth grain, uncooked | Cereal Grains and Pasta | 6.70 g | 24% |
| 555 | Sorghum grain | Cereal Grains and Pasta | 6.70 g | 24% |
| 556 | Nuts, walnuts, english | Nut and Seed Products | 6.70 g | 24% |
| 557 | Taco shells, baked | Baked Products | 6.70 g | 24% |
| 558 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 6.70 g | 24% |
| 559 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 6.70 g | 24% |
| 560 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 6.60 g | 24% |
| 561 | Babyfood, cereal, barley, dry fortified | Baby Foods | 6.60 g | 24% |
| 562 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 6.60 g | 24% |
| 563 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 6.60 g | 24% |
| 564 | Peanut butter, reduced sodium | Legumes and Legume Products | 6.60 g | 24% |
| 565 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% |
| 566 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% |
| 567 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 6.60 g | 24% |
| 568 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 6.60 g | 24% |
| 569 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 6.50 g | 23% |
| 570 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 6.50 g | 23% |
| 571 | Yeast extract spread | Vegetables and Vegetable Products | 6.50 g | 23% |
| 572 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 6.50 g | 23% |
| 573 | Raspberries, raw | Fruits and Fruit Juices | 6.50 g | 23% |
| 574 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 6.50 g | 23% |
| 575 | Kumquats, raw | Fruits and Fruit Juices | 6.50 g | 23% |
| 576 | Oat flour, partially debranned | Cereal Grains and Pasta | 6.50 g | 23% |
| 577 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% |
| 578 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.50 g | 23% |
| 579 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% |
| 580 | Bread, pumpernickel | Baked Products | 6.50 g | 23% |
| 581 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.50 g | 23% |
| 582 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% |
| 583 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% |
| 584 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 6.40 g | 23% |
| 585 | Crackers, cheese, whole grain | Baked Products | 6.40 g | 23% |
| 586 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 6.40 g | 23% |
| 587 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% |
| 588 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 6.40 g | 23% |
| 589 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 6.40 g | 23% |
| 590 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% |
| 591 | Bread, rye, toasted | Baked Products | 6.40 g | 23% |
| 592 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 6.40 g | 23% |
| 593 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 6.40 g | 23% |
| 594 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 6.40 g | 23% |
| 595 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.40 g | 23% |
| 596 | Feijoa, raw | Fruits and Fruit Juices | 6.40 g | 23% |
| 597 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 6.40 g | 23% |
| 598 | Nuts, hickorynuts, dried | Nut and Seed Products | 6.40 g | 23% |
| 599 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.40 g | 23% |
| 600 | Candies, coconut bar, not chocolate covered | Sweets | 6.40 g | 23% |
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