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 301–350 of 3,412 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 9.70 g | 35% |
| 302 | Nuts, hazelnuts or filberts | Nut and Seed Products | 9.70 g | 35% |
| 303 | Nuts, pecans | Nut and Seed Products | 9.60 g | 34% |
| 304 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 9.60 g | 34% |
| 305 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 9.60 g | 34% |
| 306 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 9.60 g | 34% |
| 307 | Soy flour, full-fat, raw | Legumes and Legume Products | 9.60 g | 34% |
| 308 | Peanuts, spanish, raw | Legumes and Legume Products | 9.50 g | 34% |
| 309 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 9.50 g | 34% |
| 310 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 9.50 g | 34% |
| 311 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 9.50 g | 34% |
| 312 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 9.40 g | 34% |
| 313 | Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins | Breakfast Cereals | 9.40 g | 34% |
| 314 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 9.40 g | 34% |
| 315 | Crackers, whole grain, sandwich-type, with peanut butter filling | Baked Products | 9.40 g | 34% |
| 316 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 9.40 g | 34% |
| 317 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 9.40 g | 34% |
| 318 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 9.40 g | 34% |
| 319 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 9.40 g | 34% |
| 320 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 9.40 g | 34% |
| 321 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.40 g | 34% |
| 322 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 9.40 g | 34% |
| 323 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 9.40 g | 34% |
| 324 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.40 g | 34% |
| 325 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 9.40 g | 34% |
| 326 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.30 g | 33% |
| 327 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.30 g | 33% |
| 328 | Soybeans, mature seeds, raw | Legumes and Legume Products | 9.30 g | 33% |
| 329 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.30 g | 33% |
| 330 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 9.30 g | 33% |
| 331 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 9.30 g | 33% |
| 332 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 9.30 g | 33% |
| 333 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 9.30 g | 33% |
| 334 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 9.30 g | 33% |
| 335 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 9.30 g | 33% |
| 336 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 9.30 g | 33% |
| 337 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 9.20 g | 33% |
| 338 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 9.20 g | 33% |
| 339 | Bread, white wheat | Baked Products | 9.20 g | 33% |
| 340 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 9.20 g | 33% |
| 341 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 9.10 g | 32% |
| 342 | Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar | Sweets | 9.10 g | 32% |
| 343 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 9.10 g | 32% |
| 344 | Beverages, chocolate powder, no sugar added | Beverages | 9.10 g | 32% |
| 345 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 9.00 g | 32% |
| 346 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 9.00 g | 32% |
| 347 | Nuts, coconut meat, raw | Nut and Seed Products | 9.00 g | 32% |
| 348 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 9.00 g | 32% |
| 349 | Spices, garlic powder | Spices and Herbs | 9.00 g | 32% |
| 350 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 9.00 g | 32% |
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