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 251–300 of 3,412 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.40 g | 37% |
| 252 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 10.40 g | 37% |
| 253 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 10.30 g | 37% |
| 254 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 10.30 g | 37% |
| 255 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 10.30 g | 37% |
| 256 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 10.30 g | 37% |
| 257 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 10.30 g | 37% |
| 258 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 10.30 g | 37% |
| 259 | Crackers, whole-wheat | Baked Products | 10.30 g | 37% |
| 260 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 10.20 g | 36% |
| 261 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 10.20 g | 36% |
| 262 | Bacon bits, meatless | Legumes and Legume Products | 10.20 g | 36% |
| 263 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 10.20 g | 36% |
| 264 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 10.20 g | 36% |
| 265 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 10.20 g | 36% |
| 266 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 10.20 g | 36% |
| 267 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 10.10 g | 36% |
| 268 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 10.10 g | 36% |
| 269 | Barley flour or meal | Cereal Grains and Pasta | 10.10 g | 36% |
| 270 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 10.10 g | 36% |
| 271 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 10.10 g | 36% |
| 272 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 10.00 g | 36% |
| 273 | Buckwheat | Cereal Grains and Pasta | 10.00 g | 36% |
| 274 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 10.00 g | 36% |
| 275 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 10.00 g | 36% |
| 276 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 10.00 g | 36% |
| 277 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 10.00 g | 36% |
| 278 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 10.00 g | 36% |
| 279 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 10.00 g | 36% |
| 280 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 10.00 g | 36% |
| 281 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 9.90 g | 35% |
| 282 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 9.90 g | 35% |
| 283 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 9.90 g | 35% |
| 284 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 9.90 g | 35% |
| 285 | Nuts, almonds, blanched | Nut and Seed Products | 9.90 g | 35% |
| 286 | Grape leaves, canned | Vegetables and Vegetable Products | 9.90 g | 35% |
| 287 | Snacks, popcorn, cheese-flavor | Snacks | 9.90 g | 35% |
| 288 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 9.90 g | 35% |
| 289 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 9.80 g | 35% |
| 290 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 9.80 g | 35% |
| 291 | Figs, dried, uncooked | Fruits and Fruit Juices | 9.80 g | 35% |
| 292 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 9.80 g | 35% |
| 293 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 9.80 g | 35% |
| 294 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 9.70 g | 35% |
| 295 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 9.70 g | 35% |
| 296 | Soy flour, full-fat, roasted | Legumes and Legume Products | 9.70 g | 35% |
| 297 | Bread, reduced-calorie, white | Baked Products | 9.70 g | 35% |
| 298 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 9.70 g | 35% |
| 299 | Crackers, toast thins, low sodium | Baked Products | 9.70 g | 35% |
| 300 | Candies, NESTLE, GOOBERS Chocolate Covered Peanuts | Sweets | 9.70 g | 35% |
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