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 651–700 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 651 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 9.40 g | 34% | USDA_SR |
| 652 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 9.40 g | 34% | USDA_SR |
| 653 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 9.40 g | 34% | USDA_SR |
| 654 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 9.40 g | 34% | USDA_SR |
| 655 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 9.40 g | 34% | USDA_SR |
| 656 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 9.40 g | 34% | CNF |
| 657 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 9.40 g | 34% | CNF |
| 658 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 9.40 g | 34% | CNF |
| 659 | Nuts, pecans, dry roasted | Nuts and Seeds | 9.40 g | 34% | CNF |
| 660 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 9.40 g | 34% | CNF |
| 661 | Flour, spelt, whole grain | Cereal Grains and Pasta | 9.34 g | 33% | USDA_FF |
| 662 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 9.30 g | 33% | USDA_SR |
| 663 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.30 g | 33% | USDA_SR |
| 664 | Soybeans, mature seeds, raw | Legumes and Legume Products | 9.30 g | 33% | USDA_SR |
| 665 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.30 g | 33% | USDA_SR |
| 666 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.30 g | 33% | USDA_SR |
| 667 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 9.30 g | 33% | USDA_SR |
| 668 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 9.30 g | 33% | USDA_SR |
| 669 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 9.30 g | 33% | USDA_SR |
| 670 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 9.30 g | 33% | USDA_SR |
| 671 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 9.30 g | 33% | USDA_SR |
| 672 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 9.30 g | 33% | USDA_SR |
| 673 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 9.30 g | 33% | CNF |
| 674 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 9.30 g | 33% | CNF |
| 675 | Beans, kidney, light red, boiled | Legumes and Legume Products | 9.30 g | 33% | CNF |
| 676 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 9.30 g | 33% | CNF |
| 677 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 9.30 g | 33% | CNF |
| 678 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 9.30 g | 33% | CNF |
| 679 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 9.30 g | 33% | CNF |
| 680 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 9.30 g | 33% | CNF |
| 681 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 9.30 g | 33% | CNF |
| 682 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 9.30 g | 33% | CNF |
| 683 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 9.30 g | 33% | CNF |
| 684 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 9.30 g | 33% | CNF |
| 685 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 9.30 g | 33% | CNF |
| 686 | Babyfood, cereal, mixed grain, dry | Babyfoods | 9.30 g | 33% | CNF |
| 687 | Flour, almond | Nut and Seed Products | 9.27 g | 33% | USDA_FF |
| 688 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 9.20 g | 33% | USDA_SR |
| 689 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 9.20 g | 33% | USDA_SR |
| 690 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 9.20 g | 33% | USDA_SR |
| 691 | Bread, white wheat | Baked Products | 9.20 g | 33% | USDA_SR |
| 692 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 9.20 g | 33% | CNF |
| 693 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 9.20 g | 33% | CNF |
| 694 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 9.20 g | 33% | CNF |
| 695 | Cereal, ready to eat, Muesli: organic, Jordans | Breakfast cereals | 9.20 g | 33% | CNF |
| 696 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 9.20 g | 33% | CNF |
| 697 | Cereal, ready to eat, Millet Rice, Nature's Path | Breakfast cereals | 9.20 g | 33% | CNF |
| 698 | Beverages, chocolate powder, no sugar added | Beverages | 9.10 g | 32% | USDA_SR |
| 699 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 9.10 g | 32% | USDA_SR |
| 700 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 9.10 g | 32% | USDA_SR |
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