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 2501–2550 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2502 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2503 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2504 | Okra, raw | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2505 | Mustard greens, raw | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2506 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.20 g | 11% | USDA_SR |
| 2507 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 3.20 g | 11% | USDA_SR |
| 2508 | Pasta, dry, unenriched | Cereal Grains and Pasta | 3.20 g | 11% | USDA_SR |
| 2509 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 3.20 g | 11% | USDA_SR |
| 2510 | Maraschino cherries, canned, drained | Fruits and Fruit Juices | 3.20 g | 11% | USDA_SR |
| 2511 | Restaurant, Latino, tamale, corn | Restaurant Foods | 3.20 g | 11% | USDA_SR |
| 2512 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 3.20 g | 11% | USDA_SR |
| 2513 | Tamale, corn | Mixed Dishes | 3.20 g | 11% | CNF |
| 2514 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2515 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2516 | Blackberry, wild, raw | Fruits and fruit juices | 3.20 g | 11% | CNF |
| 2517 | Candied, maraschino cherries, jar, drained | Sweets | 3.20 g | 11% | CNF |
| 2518 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 3.20 g | 11% | CNF |
| 2519 | Capers, canned | Spices and Herbs | 3.20 g | 11% | CNF |
| 2520 | Fast foods, mexican, nachos with cheese | Fast Foods | 3.20 g | 11% | CNF |
| 2521 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 3.20 g | 11% | CNF |
| 2522 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 3.20 g | 11% | CNF |
| 2523 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 3.20 g | 11% | CNF |
| 2524 | Snacks, potato chips, dried potatoes, light | Snacks | 3.20 g | 11% | CNF |
| 2525 | Bread stuffing, dry mix, unprepared | Baked Products | 3.20 g | 11% | CNF |
| 2526 | Roll, french | Baked Products | 3.20 g | 11% | CNF |
| 2527 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 3.20 g | 11% | CNF |
| 2528 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2529 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2530 | Cauliflower, green, raw | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2531 | Pickle relish, hamburger | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2532 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2533 | Turnip greens, raw | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2534 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2535 | Okra (gumbo), raw | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2536 | Mustard greens, raw | Vegetables and Vegetable Products | 3.20 g | 11% | CNF |
| 2537 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 3.20 g | 11% | CNF |
| 2538 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 3.20 g | 11% | CNF |
| 2539 | Sauce, mustard, brown, ready-to-serve | Spices and Herbs | 3.20 g | 11% | CNF |
| 2540 | Mushroom, beech | Vegetables and Vegetable Products | 3.14 g | 11% | USDA_FF |
| 2541 | Beets, raw | Vegetables and Vegetable Products | 3.12 g | 11% | USDA_FF |
| 2542 | Pears, raw, bartlett | Fruits and Fruit Juices | 3.10 g | 11% | USDA_FF |
| 2543 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 3.10 g | 11% | USDA_FF |
| 2544 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 3.10 g | 11% | USDA_SR |
| 2545 | Rolls, dinner, sweet | Baked Products | 3.10 g | 11% | USDA_SR |
| 2546 | Beverages, Protein powder whey based | Beverages | 3.10 g | 11% | USDA_SR |
| 2547 | Snack, BALANCE, original bar | Snacks | 3.10 g | 11% | USDA_SR |
| 2548 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 3.10 g | 11% | USDA_SR |
| 2549 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 3.10 g | 11% | USDA_SR |
| 2550 | SMART SOUP, Moroccan Chick Pea | Soups, Sauces, and Gravies | 3.10 g | 11% | USDA_SR |
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