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 551–600 of 3,858 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Sorghum grain | Cereal Grains and Pasta | 6.70 g | 24% |
| 552 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 6.70 g | 24% |
| 553 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 6.70 g | 24% |
| 554 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 6.70 g | 24% |
| 555 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 6.70 g | 24% |
| 556 | Dates, medjool | Fruits and Fruit Juices | 6.70 g | 24% |
| 557 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 6.70 g | 24% |
| 558 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 6.70 g | 24% |
| 559 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 6.70 g | 24% |
| 560 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 6.70 g | 24% |
| 561 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% |
| 562 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 6.60 g | 24% |
| 563 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 6.60 g | 24% |
| 564 | Peanut butter, reduced sodium | Legumes and Legume Products | 6.60 g | 24% |
| 565 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 6.60 g | 24% |
| 566 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 6.60 g | 24% |
| 567 | Babyfood, cereal, barley, dry fortified | Baby Foods | 6.60 g | 24% |
| 568 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 6.60 g | 24% |
| 569 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 6.60 g | 24% |
| 570 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% |
| 571 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.50 g | 23% |
| 572 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 6.50 g | 23% |
| 573 | Bread, pumpernickel | Baked Products | 6.50 g | 23% |
| 574 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.50 g | 23% |
| 575 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 6.50 g | 23% |
| 576 | Yeast extract spread | Vegetables and Vegetable Products | 6.50 g | 23% |
| 577 | Raspberries, raw | Fruits and Fruit Juices | 6.50 g | 23% |
| 578 | Oat flour, partially debranned | Cereal Grains and Pasta | 6.50 g | 23% |
| 579 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 6.50 g | 23% |
| 580 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 6.50 g | 23% |
| 581 | Kumquats, raw | Fruits and Fruit Juices | 6.50 g | 23% |
| 582 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 6.50 g | 23% |
| 583 | Bread, rye, toasted | Baked Products | 6.40 g | 23% |
| 584 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 6.40 g | 23% |
| 585 | Candies, coconut bar, not chocolate covered | Sweets | 6.40 g | 23% |
| 586 | Nuts, hickorynuts, dried | Nut and Seed Products | 6.40 g | 23% |
| 587 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% |
| 588 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 6.40 g | 23% |
| 589 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 6.40 g | 23% |
| 590 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 6.40 g | 23% |
| 591 | Feijoa, raw | Fruits and Fruit Juices | 6.40 g | 23% |
| 592 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 6.40 g | 23% |
| 593 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.40 g | 23% |
| 594 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 6.40 g | 23% |
| 595 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.40 g | 23% |
| 596 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.40 g | 23% |
| 597 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.40 g | 23% |
| 598 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 6.40 g | 23% |
| 599 | Crackers, cheese, whole grain | Baked Products | 6.40 g | 23% |
| 600 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 6.40 g | 23% |
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