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 1201–1250 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Muffin bar, all flavours | Baked Products | 6.50 g | 23% | CNF |
| 1202 | Cereal, ready to eat, Morning Crisp Wild Berries, Jordans | Breakfast cereals | 6.50 g | 23% | CNF |
| 1203 | Yeast extract spread | Vegetables and Vegetable Products | 6.50 g | 23% | CNF |
| 1204 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 6.50 g | 23% | CNF |
| 1205 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 6.50 g | 23% | CNF |
| 1206 | Candies, bars, Special Dark | Sweets | 6.50 g | 23% | CNF |
| 1207 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 6.50 g | 23% | CNF |
| 1208 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 6.50 g | 23% | CNF |
| 1209 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 6.50 g | 23% | CNF |
| 1210 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 6.50 g | 23% | CNF |
| 1211 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 6.50 g | 23% | CNF |
| 1212 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 6.50 g | 23% | CNF |
| 1213 | Potato, skin, baked | Vegetables and Vegetable Products | 6.50 g | 23% | CNF |
| 1214 | Raspberry, raw | Fruits and fruit juices | 6.50 g | 23% | CNF |
| 1215 | Kumquat, raw | Fruits and fruit juices | 6.50 g | 23% | CNF |
| 1216 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% | USDA_SR |
| 1217 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 6.40 g | 23% | USDA_SR |
| 1218 | Crackers, cheese, whole grain | Baked Products | 6.40 g | 23% | USDA_SR |
| 1219 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 6.40 g | 23% | USDA_SR |
| 1220 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% | USDA_SR |
| 1221 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% | USDA_SR |
| 1222 | Bread, rye, toasted | Baked Products | 6.40 g | 23% | USDA_SR |
| 1223 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% | USDA_SR |
| 1224 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 6.40 g | 23% | USDA_SR |
| 1225 | Candies, coconut bar, not chocolate covered | Sweets | 6.40 g | 23% | USDA_SR |
| 1226 | Nuts, hickorynuts, dried | Nut and Seed Products | 6.40 g | 23% | USDA_SR |
| 1227 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 6.40 g | 23% | USDA_SR |
| 1228 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 6.40 g | 23% | USDA_SR |
| 1229 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 6.40 g | 23% | USDA_SR |
| 1230 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 6.40 g | 23% | USDA_SR |
| 1231 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 6.40 g | 23% | USDA_SR |
| 1232 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.40 g | 23% | USDA_SR |
| 1233 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.40 g | 23% | USDA_SR |
| 1234 | Feijoa, raw | Fruits and Fruit Juices | 6.40 g | 23% | USDA_SR |
| 1235 | Cracker, cheese, whole-grain | Baked Products | 6.40 g | 23% | CNF |
| 1236 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 6.40 g | 23% | CNF |
| 1237 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 6.40 g | 23% | CNF |
| 1238 | Beans, kidney, all types, boiled | Legumes and Legume Products | 6.40 g | 23% | CNF |
| 1239 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% | CNF |
| 1240 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 6.40 g | 23% | CNF |
| 1241 | Beans, mungo, boiled, salted | Legumes and Legume Products | 6.40 g | 23% | CNF |
| 1242 | Beans, mungo, boiled | Legumes and Legume Products | 6.40 g | 23% | CNF |
| 1243 | Nuts, hickory nuts, dried | Nuts and Seeds | 6.40 g | 23% | CNF |
| 1244 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 6.40 g | 23% | CNF |
| 1245 | Feijoa, raw | Fruits and fruit juices | 6.40 g | 23% | CNF |
| 1246 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 6.40 g | 23% | CNF |
| 1247 | Peanut butter, creamy | Legumes and Legume Products | 6.32 g | 23% | USDA_FF |
| 1248 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1249 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1250 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 6.30 g | 22% | USDA_SR |
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