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 3301–3350 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 3302 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 3303 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 3304 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 3305 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 3306 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 2.40 g | 9% | USDA_SR |
| 3307 | Candies, MARS SNACKFOOD US, DOVE Milk Chocolate | Sweets | 2.40 g | 9% | USDA_SR |
| 3308 | Chewing gum | Sweets | 2.40 g | 9% | USDA_SR |
| 3309 | Candies, NESTLE, AFTER EIGHT Mints | Sweets | 2.40 g | 9% | USDA_SR |
| 3310 | Hearts of palm, canned | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_SR |
| 3311 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_SR |
| 3312 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_SR |
| 3313 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_SR |
| 3314 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_SR |
| 3315 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 2.40 g | 9% | USDA_SR |
| 3316 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 2.40 g | 9% | USDA_SR |
| 3317 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 2.40 g | 9% | USDA_SR |
| 3318 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 2.40 g | 9% | USDA_SR |
| 3319 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 2.40 g | 9% | USDA_SR |
| 3320 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 2.40 g | 9% | USDA_SR |
| 3321 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 2.40 g | 9% | USDA_SR |
| 3322 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 2.40 g | 9% | USDA_SR |
| 3323 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 2.40 g | 9% | CNF |
| 3324 | Potato, french-fried, wedge cut, frozen, unprepared | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
| 3325 | Apple, Golden Delicious, raw, with skin | Fruits and fruit juices | 2.40 g | 9% | CNF |
| 3326 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
| 3327 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
| 3328 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 2.40 g | 9% | CNF |
| 3329 | Jam type spread, Double Fruit, Light | Sweets | 2.40 g | 9% | CNF |
| 3330 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 2.40 g | 9% | CNF |
| 3331 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 2.40 g | 9% | CNF |
| 3332 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
| 3333 | Candies, chewing gum, sugarless | Sweets | 2.40 g | 9% | CNF |
| 3334 | Candies, soft fruit and nut squares | Sweets | 2.40 g | 9% | CNF |
| 3335 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
| 3336 | Soup, NISSIN, OODLES OF NOODLES TOP RAMEN ramen noodles, oriental flavour, dry, water added | Soups, Sauces and Gravies | 2.40 g | 9% | CNF |
| 3337 | Cracker, cheese, reduced sodium | Baked Products | 2.40 g | 9% | CNF |
| 3338 | Fast foods, mexican, tostada with guacamole | Fast Foods | 2.40 g | 9% | CNF |
| 3339 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 2.40 g | 9% | CNF |
| 3340 | Grains, rice flour, white | Cereals, Grains and Pasta | 2.40 g | 9% | CNF |
| 3341 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 2.40 g | 9% | CNF |
| 3342 | Candies, chewing gum | Sweets | 2.40 g | 9% | CNF |
| 3343 | Candies, After Eight, chocolate mints | Sweets | 2.40 g | 9% | CNF |
| 3344 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 2.40 g | 9% | CNF |
| 3345 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 2.40 g | 9% | CNF |
| 3346 | Pie, pecan, homemade | Baked Products | 2.40 g | 9% | CNF |
| 3347 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 2.40 g | 9% | CNF |
| 3348 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
| 3349 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
| 3350 | Kale, raw | Vegetables and Vegetable Products | 2.40 g | 9% | CNF |
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