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 1001–1050 of 3,412 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Pomegranates, raw | Fruits and Fruit Juices | 4.00 g | 14% |
| 1002 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 3.90 g | 14% |
| 1003 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 3.90 g | 14% |
| 1004 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 3.90 g | 14% |
| 1005 | Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar | Sweets | 3.90 g | 14% |
| 1006 | Snacks, corn-based, extruded, onion-flavor | Snacks | 3.90 g | 14% |
| 1007 | Grapes, muscadine, raw | Fruits and Fruit Juices | 3.90 g | 14% |
| 1008 | Semolina, enriched | Cereal Grains and Pasta | 3.90 g | 14% |
| 1009 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 3.90 g | 14% |
| 1010 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 3.90 g | 14% |
| 1011 | Spelt, cooked | Cereal Grains and Pasta | 3.90 g | 14% |
| 1012 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 3.90 g | 14% |
| 1013 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 3.90 g | 14% |
| 1014 | Restaurant, family style, french fries | Restaurant Foods | 3.90 g | 14% |
| 1015 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 3.90 g | 14% |
| 1016 | McDONALD'S, french fries | Fast Foods | 3.90 g | 14% |
| 1017 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.90 g | 14% |
| 1018 | Babyfood, peas, dices, toddler | Baby Foods | 3.90 g | 14% |
| 1019 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 3.90 g | 14% |
| 1020 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 3.90 g | 14% |
| 1021 | Semolina, unenriched | Cereal Grains and Pasta | 3.90 g | 14% |
| 1022 | Vermicelli, made from soy | Legumes and Legume Products | 3.90 g | 14% |
| 1023 | APPLEBEE'S, french fries | Restaurant Foods | 3.90 g | 14% |
| 1024 | Frankfurter, meatless | Legumes and Legume Products | 3.90 g | 14% |
| 1025 | Spices, saffron | Spices and Herbs | 3.90 g | 14% |
| 1026 | Tofu, fried | Legumes and Legume Products | 3.90 g | 14% |
| 1027 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 3.90 g | 14% |
| 1028 | Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | Breakfast Cereals | 3.80 g | 14% |
| 1029 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.80 g | 14% |
| 1030 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.80 g | 14% |
| 1031 | Rolls, dinner, wheat | Baked Products | 3.80 g | 14% |
| 1032 | Crackers, snack, Goya Crackers | Baked Products | 3.80 g | 14% |
| 1033 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 3.80 g | 14% |
| 1034 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 3.80 g | 14% |
| 1035 | POPEYES, biscuit | Fast Foods | 3.80 g | 14% |
| 1036 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 3.80 g | 14% |
| 1037 | Beverages, Orange-flavor drink, breakfast type, low calorie, powder | Beverages | 3.80 g | 14% |
| 1038 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 3.80 g | 14% |
| 1039 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.80 g | 14% |
| 1040 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 3.80 g | 14% |
| 1041 | Snacks, pita chips, salted | Snacks | 3.80 g | 14% |
| 1042 | Snacks, potato chips, barbecue-flavor | Snacks | 3.80 g | 14% |
| 1043 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 3.80 g | 14% |
| 1044 | Candies, carob, unsweetened | Sweets | 3.80 g | 14% |
| 1045 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 3.80 g | 14% |
| 1046 | Epazote, raw | Vegetables and Vegetable Products | 3.80 g | 14% |
| 1047 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 3.80 g | 14% |
| 1048 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 3.80 g | 14% |
| 1049 | Brussels sprouts, raw | Vegetables and Vegetable Products | 3.80 g | 14% |
| 1050 | Durian, raw or frozen | Fruits and Fruit Juices | 3.80 g | 14% |
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