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 2401–2450 of 3,412 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 1.40 g | 5% |
| 2402 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2403 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2404 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2405 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 1.40 g | 5% |
| 2406 | APPLEBEE'S, chili | Restaurant Foods | 1.40 g | 5% |
| 2407 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 1.40 g | 5% |
| 2408 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 1.40 g | 5% |
| 2409 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2410 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2411 | Desserts, apple crisp, prepared-from-recipe | Sweets | 1.40 g | 5% |
| 2412 | Couscous, cooked | Cereal Grains and Pasta | 1.40 g | 5% |
| 2413 | Plums, raw | Fruits and Fruit Juices | 1.40 g | 5% |
| 2414 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2415 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2416 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2417 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2418 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2419 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2420 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2421 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2422 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 1.40 g | 5% |
| 2423 | Onions, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2424 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2425 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2426 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2427 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2428 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2429 | Onions, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2430 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2431 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 1.40 g | 5% |
| 2432 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 1.40 g | 5% |
| 2433 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 1.40 g | 5% |
| 2434 | BURGER KING, DOUBLE WHOPPER, no cheese | Fast Foods | 1.40 g | 5% |
| 2435 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 1.40 g | 5% |
| 2436 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 1.40 g | 5% |
| 2437 | Babyfood, dessert, dutch apple, strained | Baby Foods | 1.40 g | 5% |
| 2438 | Babyfood, dessert, dutch apple, junior | Baby Foods | 1.40 g | 5% |
| 2439 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 1.40 g | 5% |
| 2440 | Babyfood, fruit, papaya and applesauce with tapioca, strained | Baby Foods | 1.40 g | 5% |
| 2441 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 1.40 g | 5% |
| 2442 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 1.40 g | 5% |
| 2443 | Beverages, KRAFT, coffee, instant, French Vanilla Cafe | Beverages | 1.40 g | 5% |
| 2444 | Fast foods, french toast sticks | Fast Foods | 1.40 g | 5% |
| 2445 | BURGER KING, french toast sticks | Fast Foods | 1.40 g | 5% |
| 2446 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 1.40 g | 5% |
| 2447 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 1.40 g | 5% |
| 2448 | Cake, boston cream pie, commercially prepared | Baked Products | 1.40 g | 5% |
| 2449 | Muffins, blueberry, dry mix | Baked Products | 1.40 g | 5% |
| 2450 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 1.40 g | 5% |
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