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 2001–2050 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Mustard, prepared, yellow | Spices and Herbs | 4.00 g | 14% | USDA_SR |
| 2002 | Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix | Beverages | 4.00 g | 14% | USDA_SR |
| 2003 | Babyfood, crackers, vegetable | Baby Foods | 4.00 g | 14% | USDA_SR |
| 2004 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 4.00 g | 14% | USDA_SR |
| 2005 | WENDY'S, french fries | Fast Foods | 4.00 g | 14% | USDA_SR |
| 2006 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2007 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2008 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2009 | Collards, raw | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2010 | Seeds, hemp seed, hulled | Nut and Seed Products | 4.00 g | 14% | USDA_SR |
| 2011 | Chicory greens, raw | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2012 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 4.00 g | 14% | USDA_SR |
| 2013 | Lambsquarters, raw | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2014 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2015 | Pomegranates, raw | Fruits and Fruit Juices | 4.00 g | 14% | USDA_SR |
| 2016 | Snacks, rice cakes, brown rice, rye | Snacks | 4.00 g | 14% | USDA_SR |
| 2017 | Puddings, coconut cream, dry mix, instant | Sweets | 4.00 g | 14% | USDA_SR |
| 2018 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2019 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2020 | Baking chocolate, mexican, squares | Sweets | 4.00 g | 14% | USDA_SR |
| 2021 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 4.00 g | 14% | USDA_SR |
| 2022 | Snacks, tortilla chips, ranch-flavor | Snacks | 4.00 g | 14% | USDA_SR |
| 2023 | Snacks, corn-based, extruded, chips, plain | Snacks | 4.00 g | 14% | USDA_SR |
| 2024 | Bread, italian, toasted | Baked Products | 4.00 g | 14% | CNF |
| 2025 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2026 | Candies, M&M's peanut butter chocolate candies | Sweets | 4.00 g | 14% | CNF |
| 2027 | Waffle, whole wheat, low fat | Baked Products | 4.00 g | 14% | CNF |
| 2028 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 4.00 g | 14% | CNF |
| 2029 | Hot chocolate, rich, mix, powder | Beverages | 4.00 g | 14% | CNF |
| 2030 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.00 g | 14% | CNF |
| 2031 | Snacks, rice cakes, brown rice, rye | Snacks | 4.00 g | 14% | CNF |
| 2032 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 4.00 g | 14% | CNF |
| 2033 | Snacks, tortilla chips, ranch | Snacks | 4.00 g | 14% | CNF |
| 2034 | Snacks, corn-based, extruded, chips, plain | Snacks | 4.00 g | 14% | CNF |
| 2035 | Hummus, homemade | Legumes and Legume Products | 4.00 g | 14% | CNF |
| 2036 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2037 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2038 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2039 | Lambsquarters, raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2040 | Collards, boiled, drained | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2041 | Collards, raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2042 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2043 | Raisin, golden seedless | Fruits and fruit juices | 4.00 g | 14% | CNF |
| 2044 | Pomegranate, raw | Fruits and fruit juices | 4.00 g | 14% | CNF |
| 2045 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 4.00 g | 14% | CNF |
| 2046 | Nuts, pine nuts, raw | Nut and Seed Products | 3.94 g | 14% | USDA_FF |
| 2047 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.92 g | 14% | USDA_FF |
| 2048 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 2049 | Grapes, muscadine, raw | Fruits and Fruit Juices | 3.90 g | 14% | USDA_SR |
| 2050 | Tofu, fried | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
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