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 1801–1850 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 4.40 g | 16% | USDA_SR |
| 1802 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 4.40 g | 16% | USDA_SR |
| 1803 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 4.40 g | 16% | USDA_SR |
| 1804 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 4.40 g | 16% | USDA_SR |
| 1805 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 4.40 g | 16% | USDA_SR |
| 1806 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 4.40 g | 16% | USDA_SR |
| 1807 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 4.40 g | 16% | USDA_SR |
| 1808 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 4.40 g | 16% | USDA_SR |
| 1809 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 4.40 g | 16% | USDA_SR |
| 1810 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 4.40 g | 16% | USDA_SR |
| 1811 | Currants, zante, dried | Fruits and Fruit Juices | 4.40 g | 16% | USDA_SR |
| 1812 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.40 g | 16% | USDA_SR |
| 1813 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 g | 16% | USDA_SR |
| 1814 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 4.40 g | 16% | USDA_SR |
| 1815 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 4.40 g | 16% | USDA_SR |
| 1816 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 4.40 g | 16% | USDA_SR |
| 1817 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 4.40 g | 16% | USDA_SR |
| 1818 | Candies, HERSHEY'S GOLDEN ALMOND SOLITAIRES | Sweets | 4.40 g | 16% | USDA_SR |
| 1819 | Snacks, granola bars, hard, chocolate chip | Snacks | 4.40 g | 16% | USDA_SR |
| 1820 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 4.40 g | 16% | USDA_SR |
| 1821 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 4.40 g | 16% | CNF |
| 1822 | Blueberry, wild, frozen | Fruits and fruit juices | 4.40 g | 16% | CNF |
| 1823 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 4.40 g | 16% | CNF |
| 1824 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 4.40 g | 16% | CNF |
| 1825 | Fast foods, mexican, burrito with beans | Fast Foods | 4.40 g | 16% | CNF |
| 1826 | Candies, Golden Almond Solitaires, chocolate with almonds | Sweets | 4.40 g | 16% | CNF |
| 1827 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 4.40 g | 16% | CNF |
| 1828 | Bread, white with raisins, commercial | Baked Products | 4.40 g | 16% | CNF |
| 1829 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 4.40 g | 16% | CNF |
| 1830 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 4.40 g | 16% | CNF |
| 1831 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 4.40 g | 16% | CNF |
| 1832 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 4.40 g | 16% | CNF |
| 1833 | Sugar-apple, raw | Fruits and fruit juices | 4.40 g | 16% | CNF |
| 1834 | Raspberry, frozen, sweetened | Fruits and fruit juices | 4.40 g | 16% | CNF |
| 1835 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 4.40 g | 16% | CNF |
| 1836 | Mushroom, lion's mane | Vegetables and Vegetable Products | 4.38 g | 16% | USDA_FF |
| 1837 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 4.30 g | 15% | USDA_FF |
| 1838 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1839 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1840 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1841 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1842 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1843 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1844 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1845 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1846 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1847 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1848 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1849 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
| 1850 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 4.30 g | 15% | USDA_FF |
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