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 4501–4550 of 6,581 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Pie, egg custard, commercial | Baked Products | 1.60 g | 6% | CNF |
| 4502 | Pie, apple, commercial, 2 crust | Baked Products | 1.60 g | 6% | CNF |
| 4503 | Muffin, corn, toaster type | Baked Products | 1.60 g | 6% | CNF |
| 4504 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 1.60 g | 6% | CNF |
| 4505 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 1.60 g | 6% | CNF |
| 4506 | Cookie, fortune | Baked Products | 1.60 g | 6% | CNF |
| 4507 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 1.60 g | 6% | CNF |
| 4508 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 1.60 g | 6% | CNF |
| 4509 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4510 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4511 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4512 | Radish, raw | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4513 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4514 | Arugula, raw | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4515 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4516 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4517 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4518 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4519 | Chard, swiss, raw | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4520 | Cardoon, raw | Vegetables and Vegetable Products | 1.60 g | 6% | CNF |
| 4521 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4522 | Plum, raw | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4523 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4524 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4525 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4526 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4527 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4528 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4529 | Mango, raw | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4530 | Grapefruit, white, florida, raw | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4531 | Grapefruit, white, california, raw | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4532 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4533 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4534 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4535 | Cherry, sour, red, raw | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4536 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4537 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4538 | Apricot, canned whole no skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4539 | Apricot, canned halves with skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4540 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4541 | Apricot, canned halves with skin, extra light syrup, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4542 | Apricot, canned halves with skin, juice pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4543 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 1.60 g | 6% | CNF |
| 4544 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 1.60 g | 6% | CNF |
| 4545 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 1.60 g | 6% | CNF |
| 4546 | Basil, fresh | Spices and Herbs | 1.60 g | 6% | CNF |
| 4547 | Spinach, mature | Vegetables and Vegetable Products | 1.59 g | 6% | USDA_FF |
| 4548 | Spinach, mature | Vegetables and Vegetable Products | 1.59 g | 6% | USDA_FF |
| 4549 | Spinach, baby | Vegetables and Vegetable Products | 1.56 g | 6% | USDA_FF |
| 4550 | Spinach, baby | Vegetables and Vegetable Products | 1.56 g | 6% | USDA_FF |
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