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 2301–2350 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2302 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2303 | Dandelion greens, raw | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2304 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 3.50 g | 12% | CNF |
| 2305 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 3.50 g | 12% | CNF |
| 2306 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 3.50 g | 12% | CNF |
| 2307 | Nabisco, Nabisco Grahams Crackers | Baked Products | 3.40 g | 12% | USDA_SR |
| 2308 | Muffins, corn, commercially prepared | Baked Products | 3.40 g | 12% | USDA_SR |
| 2309 | Crackers, milk | Baked Products | 3.40 g | 12% | USDA_SR |
| 2310 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 3.40 g | 12% | USDA_SR |
| 2311 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 3.40 g | 12% | USDA_SR |
| 2312 | Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS | Breakfast Cereals | 3.40 g | 12% | USDA_SR |
| 2313 | Cookies, sugar wafer, chocolate-covered | Baked Products | 3.40 g | 12% | USDA_SR |
| 2314 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 3.40 g | 12% | USDA_SR |
| 2315 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 3.40 g | 12% | USDA_SR |
| 2316 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.40 g | 12% | USDA_SR |
| 2317 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 3.40 g | 12% | USDA_SR |
| 2318 | Cookies, chocolate wafers | Baked Products | 3.40 g | 12% | USDA_SR |
| 2319 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 3.40 g | 12% | USDA_SR |
| 2320 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 3.40 g | 12% | USDA_SR |
| 2321 | Babyfood, cookie, baby, fruit | Baby Foods | 3.40 g | 12% | USDA_SR |
| 2322 | Arrowroot flour | Cereal Grains and Pasta | 3.40 g | 12% | USDA_SR |
| 2323 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2324 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2325 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2326 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2327 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2328 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2329 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 3.40 g | 12% | USDA_SR |
| 2330 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.40 g | 12% | USDA_SR |
| 2331 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 3.40 g | 12% | USDA_SR |
| 2332 | Pepper, banana, raw | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2333 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2334 | Snacks, potato sticks | Snacks | 3.40 g | 12% | USDA_SR |
| 2335 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 3.40 g | 12% | USDA_SR |
| 2336 | Sweet Potatoes, french fried, crosscut, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | USDA_SR |
| 2337 | Crackers, wheat, reduced fat | Baked Products | 3.40 g | 12% | USDA_SR |
| 2338 | Candies, milk chocolate | Sweets | 3.40 g | 12% | USDA_SR |
| 2339 | Snacks, pretzels, hard, plain, salted | Snacks | 3.40 g | 12% | USDA_SR |
| 2340 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 3.40 g | 12% | USDA_SR |
| 2341 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 3.40 g | 12% | CNF |
| 2342 | Bread, made with milk, commercial | Baked Products | 3.40 g | 12% | CNF |
| 2343 | Sweet potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2344 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2345 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2346 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2347 | Burrito, bean and cheese, frozen | Mixed Dishes | 3.40 g | 12% | CNF |
| 2348 | Pepper, banana, raw | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2349 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 3.40 g | 12% | CNF |
| 2350 | Grains, arrowroot flour | Cereals, Grains and Pasta | 3.40 g | 12% | CNF |
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