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 1951–2000 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1952 | Kale, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_FF |
| 1953 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 4.10 g | 15% | USDA_SR |
| 1954 | Rolls, dinner, oat bran | Baked Products | 4.10 g | 15% | USDA_SR |
| 1955 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 4.10 g | 15% | USDA_SR |
| 1956 | Snacks, bagel chips, plain | Snacks | 4.10 g | 15% | USDA_SR |
| 1957 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 4.10 g | 15% | USDA_SR |
| 1958 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1959 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1960 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1961 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1962 | Yam, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1963 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1964 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 4.10 g | 15% | USDA_SR |
| 1965 | Candies, peanut bar | Sweets | 4.10 g | 15% | USDA_SR |
| 1966 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1967 | Taro, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1968 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1969 | Kale, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1970 | Bagels, wheat | Baked Products | 4.10 g | 15% | USDA_SR |
| 1971 | Bagel, whole-wheat (multigrain) | Baked Products | 4.10 g | 15% | CNF |
| 1972 | Snacks, bagel chips | Snacks | 4.10 g | 15% | CNF |
| 1973 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 4.10 g | 15% | CNF |
| 1974 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 4.10 g | 15% | CNF |
| 1975 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1976 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1977 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1978 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1979 | Candies, bars, peanut | Sweets | 4.10 g | 15% | CNF |
| 1980 | Bread, rye | Baked Products | 4.10 g | 15% | CNF |
| 1981 | Roll, dinner, oat bran | Baked Products | 4.10 g | 15% | CNF |
| 1982 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 4.10 g | 15% | CNF |
| 1983 | Brussels sprouts, raw | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1984 | Yam, raw | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1985 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1986 | Taro, raw | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1987 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1988 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1989 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 1990 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 4.10 g | 15% | CNF |
| 1991 | Buckwheat, whole grain | Cereal Grains and Pasta | 4.05 g | 14% | USDA_FF |
| 1992 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 1993 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 1994 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 1995 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 1996 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 4.00 g | 14% | USDA_FF |
| 1997 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 4.00 g | 14% | USDA_SR |
| 1998 | Bread, wheat | Baked Products | 4.00 g | 14% | USDA_SR |
| 1999 | Bread, oatmeal | Baked Products | 4.00 g | 14% | USDA_SR |
| 2000 | Hummus, home prepared | Legumes and Legume Products | 4.00 g | 14% | USDA_SR |
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