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 2451–2500 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 3.30 g | 12% | CNF |
| 2452 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 3.30 g | 12% | CNF |
| 2453 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 3.30 g | 12% | CNF |
| 2454 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2455 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2456 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2457 | Potato, skin, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2458 | Parsley, fresh | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2459 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2460 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2461 | Potato pancake, homemade | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2462 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2463 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2464 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2465 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2466 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2467 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2468 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2469 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2470 | Burdock root, raw | Vegetables and Vegetable Products | 3.30 g | 12% | CNF |
| 2471 | Soursop, raw | Fruits and fruit juices | 3.30 g | 12% | CNF |
| 2472 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.30 g | 12% | CNF |
| 2473 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 3.30 g | 12% | CNF |
| 2474 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.30 g | 12% | USDA_FF |
| 2475 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 3.22 g | 11% | USDA_FF |
| 2476 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_FF |
| 2477 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_FF |
| 2478 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 3.20 g | 11% | USDA_SR |
| 2479 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 3.20 g | 11% | USDA_SR |
| 2480 | Bread, stuffing, dry mix | Baked Products | 3.20 g | 11% | USDA_SR |
| 2481 | Cereals ready-to-eat, POST, Honeycomb Cereal | Breakfast Cereals | 3.20 g | 11% | USDA_SR |
| 2482 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 3.20 g | 11% | USDA_SR |
| 2483 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 3.20 g | 11% | USDA_SR |
| 2484 | Rolls, french | Baked Products | 3.20 g | 11% | USDA_SR |
| 2485 | Capers, canned | Spices and Herbs | 3.20 g | 11% | USDA_SR |
| 2486 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 3.20 g | 11% | USDA_SR |
| 2487 | Shallots, raw | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2488 | Drumstick pods, raw | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2489 | TACO BELL, Nachos | Fast Foods | 3.20 g | 11% | USDA_SR |
| 2490 | CHICK-FIL-A, hash browns | Fast Foods | 3.20 g | 11% | USDA_SR |
| 2491 | Fast foods, nachos, with cheese | Fast Foods | 3.20 g | 11% | USDA_SR |
| 2492 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2493 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2494 | Turnip greens, raw | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2495 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2496 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2497 | Pasta, dry, enriched | Cereal Grains and Pasta | 3.20 g | 11% | USDA_SR |
| 2498 | Cauliflower, green, raw | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2499 | Pickle relish, hamburger | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2500 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
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