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 751–800 of 3,858 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 5.20 g | 19% |
| 752 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 5.20 g | 19% |
| 753 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 5.20 g | 19% |
| 754 | Lambsquarters, steamed (Northern Plains Indians) | American Indian/Alaska Native Foods | 5.20 g | 19% |
| 755 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 5.20 g | 19% |
| 756 | Snacks, potato chips, cheese-flavor | Snacks | 5.20 g | 19% |
| 757 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 5.20 g | 19% |
| 758 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 5.20 g | 19% |
| 759 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 5.20 g | 19% |
| 760 | Taro, cooked, with salt | Vegetables and Vegetable Products | 5.10 g | 18% |
| 761 | Snacks, tortilla chips, nacho cheese | Snacks | 5.10 g | 18% |
| 762 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 5.10 g | 18% |
| 763 | Tamarinds, raw | Fruits and Fruit Juices | 5.10 g | 18% |
| 764 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 5.10 g | 18% |
| 765 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 5.10 g | 18% |
| 766 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 5.10 g | 18% |
| 767 | Desserts, rennin, chocolate, dry mix | Sweets | 5.10 g | 18% |
| 768 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 5.10 g | 18% |
| 769 | Cookies, coconut macaroon | Baked Products | 5.10 g | 18% |
| 770 | Taro, cooked, without salt | Vegetables and Vegetable Products | 5.10 g | 18% |
| 771 | Croutons, plain | Baked Products | 5.10 g | 18% |
| 772 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 5.10 g | 18% |
| 773 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 5.10 g | 18% |
| 774 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 5.10 g | 18% |
| 775 | Cereals, QUAKER, Instant Grits, Country Bacon flavor, dry | Breakfast Cereals | 5.10 g | 18% |
| 776 | Croutons, seasoned | Baked Products | 5.00 g | 18% |
| 777 | Crackers, matzo, egg and onion | Baked Products | 5.00 g | 18% |
| 778 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 5.00 g | 18% |
| 779 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 5.00 g | 18% |
| 780 | Beverages, tea, instant, lemon, unsweetened | Beverages | 5.00 g | 18% |
| 781 | Candies, ALMOND JOY Candy Bar | Sweets | 5.00 g | 18% |
| 782 | Candies, confectioner's coating, peanut butter | Sweets | 5.00 g | 18% |
| 783 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 5.00 g | 18% |
| 784 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 5.00 g | 18% |
| 785 | Couscous, dry | Cereal Grains and Pasta | 5.00 g | 18% |
| 786 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 5.00 g | 18% |
| 787 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 5.00 g | 18% |
| 788 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.00 g | 18% |
| 789 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 5.00 g | 18% |
| 790 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey | Breakfast Cereals | 5.00 g | 18% |
| 791 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 5.00 g | 18% |
| 792 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 5.00 g | 18% |
| 793 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.00 g | 18% |
| 794 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 4.90 g | 18% |
| 795 | Parsnips, raw | Vegetables and Vegetable Products | 4.90 g | 18% |
| 796 | Bread, oat bran, toasted | Baked Products | 4.90 g | 18% |
| 797 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 4.90 g | 18% |
| 798 | Yambean (jicama), raw | Vegetables and Vegetable Products | 4.90 g | 18% |
| 799 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 4.90 g | 18% |
| 800 | Restaurant, Latino, black bean soup | Restaurant Foods | 4.90 g | 18% |
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