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 2151–2200 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Cake, fruitcake, commercially prepared | Baked Products | 3.70 g | 13% | USDA_SR |
| 2152 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 3.70 g | 13% | USDA_SR |
| 2153 | Beverages, Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows | Beverages | 3.70 g | 13% | USDA_SR |
| 2154 | Beverages, Cocoa mix, powder | Beverages | 3.70 g | 13% | USDA_SR |
| 2155 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 3.70 g | 13% | USDA_SR |
| 2156 | Snacks, yucca (cassava) chips, salted | Snacks | 3.70 g | 13% | USDA_SR |
| 2157 | Refried beans, canned, traditional style | Legumes and Legume Products | 3.70 g | 13% | USDA_SR |
| 2158 | Nuts, pine nuts, dried | Nut and Seed Products | 3.70 g | 13% | USDA_SR |
| 2159 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2160 | Beet greens, raw | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2161 | TACO BELL, Nachos Supreme | Fast Foods | 3.70 g | 13% | USDA_SR |
| 2162 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2163 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 3.70 g | 13% | USDA_SR |
| 2164 | Peppers, serrano, raw | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2165 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2166 | Candies, MOUNDS Candy Bar | Sweets | 3.70 g | 13% | USDA_SR |
| 2167 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2168 | Taro leaves, raw | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2169 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 3.70 g | 13% | CNF |
| 2170 | Bread, made with milk, commercial, toasted | Baked Products | 3.70 g | 13% | CNF |
| 2171 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 3.70 g | 13% | CNF |
| 2172 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2173 | Pepper, serrano, raw | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2174 | Hot chocolate with marshmallows, powder, mix | Beverages | 3.70 g | 13% | CNF |
| 2175 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 3.70 g | 13% | CNF |
| 2176 | Candies, bars, Mounds | Sweets | 3.70 g | 13% | CNF |
| 2177 | Candies, M&M's peanut chocolate candies | Sweets | 3.70 g | 13% | CNF |
| 2178 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 3.70 g | 13% | CNF |
| 2179 | Roll, dinner, egg | Baked Products | 3.70 g | 13% | CNF |
| 2180 | Cookie, peanut butter, homemade, with margarine | Baked Products | 3.70 g | 13% | CNF |
| 2181 | Cake, fruitcake, commercial | Baked Products | 3.70 g | 13% | CNF |
| 2182 | Bread, white, commercial, toasted | Baked Products | 3.70 g | 13% | CNF |
| 2183 | Refried beans, canned | Legumes and Legume Products | 3.70 g | 13% | CNF |
| 2184 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 3.70 g | 13% | CNF |
| 2185 | Hot chocolate, mix, powder | Beverages | 3.70 g | 13% | CNF |
| 2186 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 3.70 g | 13% | CNF |
| 2187 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 3.70 g | 13% | CNF |
| 2188 | Taro leaves, raw | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2189 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2190 | Beet greens, raw | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2191 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 3.70 g | 13% | CNF |
| 2192 | Flour, semolina, fine | Cereal Grains and Pasta | 3.68 g | 13% | USDA_FF |
| 2193 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.60 g | 13% | USDA_SR |
| 2194 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.60 g | 13% | USDA_SR |
| 2195 | Guava sauce, cooked | Fruits and Fruit Juices | 3.60 g | 13% | USDA_SR |
| 2196 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 3.60 g | 13% | USDA_SR |
| 2197 | Bagels, oat bran | Baked Products | 3.60 g | 13% | USDA_SR |
| 2198 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 3.60 g | 13% | USDA_SR |
| 2199 | Cranberries, raw | Fruits and Fruit Juices | 3.60 g | 13% | USDA_SR |
| 2200 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 3.60 g | 13% | USDA_SR |
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