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 2901–2950 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Snacks, pretzels, hard, plain, unsalted | Snacks | 2.80 g | 10% | CNF |
| 2902 | Snacks, sesame sticks, wheat-based, salted | Snacks | 2.80 g | 10% | CNF |
| 2903 | Sweets, syrups, chocolate, fudge-type | Sweets | 2.80 g | 10% | CNF |
| 2904 | Candies, M&M's, plain chocolate candies | Sweets | 2.80 g | 10% | CNF |
| 2905 | Hush puppy, homemade | Baked Products | 2.80 g | 10% | CNF |
| 2906 | English muffin, multigrain (also granola) | Baked Products | 2.80 g | 10% | CNF |
| 2907 | English muffin, plain (also sourdough), toasted | Baked Products | 2.80 g | 10% | CNF |
| 2908 | Cracker, matzo, egg | Baked Products | 2.80 g | 10% | CNF |
| 2909 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 2.80 g | 10% | CNF |
| 2910 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 2.80 g | 10% | CNF |
| 2911 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 2.80 g | 10% | CNF |
| 2912 | Cookie, fudge, cake-type | Baked Products | 2.80 g | 10% | CNF |
| 2913 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 2.80 g | 10% | CNF |
| 2914 | Lupins, boiled, salted | Legumes and Legume Products | 2.80 g | 10% | CNF |
| 2915 | Meatless, sausage | Legumes and Legume Products | 2.80 g | 10% | CNF |
| 2916 | Lupins, boiled | Legumes and Legume Products | 2.80 g | 10% | CNF |
| 2917 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2918 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2919 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2920 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2921 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2922 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2923 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2924 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2925 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2926 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2927 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2928 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2929 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2930 | Lime, raw | Fruits and fruit juices | 2.80 g | 10% | CNF |
| 2931 | Lemon, raw, without peel | Fruits and fruit juices | 2.80 g | 10% | CNF |
| 2932 | Carambola (star fruit), raw | Fruits and fruit juices | 2.80 g | 10% | CNF |
| 2933 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 2.80 g | 10% | CNF |
| 2934 | Mushroom, pioppini | Vegetables and Vegetable Products | 2.75 g | 10% | USDA_FF |
| 2935 | Garlic, raw | Vegetables and Vegetable Products | 2.70 g | 10% | USDA_FF |
| 2936 | Archway Home Style Cookies, Oatmeal Raisin | Baked Products | 2.70 g | 10% | USDA_SR |
| 2937 | Crackers, saltines, fat-free, low-sodium | Baked Products | 2.70 g | 10% | USDA_SR |
| 2938 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 2.70 g | 10% | USDA_SR |
| 2939 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 2.70 g | 10% | USDA_SR |
| 2940 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 2.70 g | 10% | USDA_SR |
| 2941 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 2.70 g | 10% | USDA_SR |
| 2942 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 2.70 g | 10% | USDA_SR |
| 2943 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 2.70 g | 10% | USDA_SR |
| 2944 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 2.70 g | 10% | USDA_SR |
| 2945 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 2.70 g | 10% | USDA_SR |
| 2946 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 2.70 g | 10% | USDA_SR |
| 2947 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.70 g | 10% | USDA_SR |
| 2948 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 2.70 g | 10% | USDA_SR |
| 2949 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 2.70 g | 10% | USDA_SR |
| 2950 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 2.70 g | 10% | USDA_SR |
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