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 3,412 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 2.00 g | 7% |
| 1952 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 2.00 g | 7% |
| 1953 | Cauliflower, raw | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1954 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1955 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1956 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1957 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1958 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1959 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1960 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 2.00 g | 7% |
| 1961 | KFC, biscuit | Fast Foods | 2.00 g | 7% |
| 1962 | KFC, Coleslaw | Fast Foods | 2.00 g | 7% |
| 1963 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1964 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1965 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1966 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1967 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1968 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1969 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1970 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 1971 | Fast foods, cheeseburger; single, regular patty; plain | Fast Foods | 2.00 g | 7% |
| 1972 | Babyfood, vegetables, peas, strained | Baby Foods | 2.00 g | 7% |
| 1973 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 2.00 g | 7% |
| 1974 | Gravy, brown, dry | Soups, Sauces, and Gravies | 2.00 g | 7% |
| 1975 | SMART SOUP, Santa Fe Corn Chowder | Soups, Sauces, and Gravies | 2.00 g | 7% |
| 1976 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 2.00 g | 7% |
| 1977 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 2.00 g | 7% |
| 1978 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 2.00 g | 7% |
| 1979 | Apricots, raw | Fruits and Fruit Juices | 2.00 g | 7% |
| 1980 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 2.00 g | 7% |
| 1981 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 2.00 g | 7% |
| 1982 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 2.00 g | 7% |
| 1983 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 2.00 g | 7% |
| 1984 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 2.00 g | 7% |
| 1985 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 2.00 g | 7% |
| 1986 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 2.00 g | 7% |
| 1987 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 2.00 g | 7% |
| 1988 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.90 g | 7% |
| 1989 | Candies, honey-combed, with peanut butter | Sweets | 1.90 g | 7% |
| 1990 | Salad Dressing, mayonnaise-like, fat-free | Fats and Oils | 1.90 g | 7% |
| 1991 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 1.90 g | 7% |
| 1992 | Candies, NESTLE, OH HENRY! Bar | Sweets | 1.90 g | 7% |
| 1993 | Sweet Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% |
| 1994 | Quinces, raw | Fruits and Fruit Juices | 1.90 g | 7% |
| 1995 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 1.90 g | 7% |
| 1996 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 1.90 g | 7% |
| 1997 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.90 g | 7% |
| 1998 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% |
| 1999 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 1.90 g | 7% |
| 2000 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 g | 7% |
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