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 1001–1050 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 7.30 g | 26% | USDA_SR |
| 1002 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 7.30 g | 26% | USDA_SR |
| 1003 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 7.30 g | 26% | USDA_SR |
| 1004 | Cereal, ready to eat, Organic Crunchy Granola, Jordans | Breakfast cereals | 7.30 g | 26% | CNF |
| 1005 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 7.30 g | 26% | CNF |
| 1006 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 7.30 g | 26% | CNF |
| 1007 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 7.30 g | 26% | CNF |
| 1008 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 7.30 g | 26% | CNF |
| 1009 | English muffin, whole wheat, toasted | Baked Products | 7.30 g | 26% | CNF |
| 1010 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 7.30 g | 26% | CNF |
| 1011 | Beans, adzuki, boiled | Legumes and Legume Products | 7.30 g | 26% | CNF |
| 1012 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 7.30 g | 26% | CNF |
| 1013 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 7.30 g | 26% | CNF |
| 1014 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 7.21 g | 26% | USDA_FF |
| 1015 | Flour, amaranth | Cereal Grains and Pasta | 7.21 g | 26% | USDA_FF |
| 1016 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 7.20 g | 26% | USDA_SR |
| 1017 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 7.20 g | 26% | USDA_SR |
| 1018 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 7.20 g | 26% | USDA_SR |
| 1019 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 7.20 g | 26% | USDA_SR |
| 1020 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.20 g | 26% | USDA_SR |
| 1021 | Snacks, taro chips | Snacks | 7.20 g | 26% | USDA_SR |
| 1022 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 7.20 g | 26% | CNF |
| 1023 | Bread, multigrain, commercial, reduced sodium | Baked Products | 7.20 g | 26% | CNF |
| 1024 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 7.20 g | 26% | CNF |
| 1025 | Candies, chocolate, dark, not further specified | Sweets | 7.20 g | 26% | CNF |
| 1026 | Snacks, taro chips | Snacks | 7.20 g | 26% | CNF |
| 1027 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 7.20 g | 26% | CNF |
| 1028 | Prune, dried, uncooked | Fruits and fruit juices | 7.20 g | 26% | CNF |
| 1029 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 7.10 g | 25% | USDA_SR |
| 1030 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 7.10 g | 25% | USDA_SR |
| 1031 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 7.10 g | 25% | USDA_SR |
| 1032 | Crackers, water biscuits | Baked Products | 7.10 g | 25% | USDA_SR |
| 1033 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 7.10 g | 25% | USDA_SR |
| 1034 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 7.10 g | 25% | USDA_SR |
| 1035 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 7.10 g | 25% | USDA_SR |
| 1036 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 7.10 g | 25% | USDA_SR |
| 1037 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 7.10 g | 25% | USDA_SR |
| 1038 | Barley malt flour | Cereal Grains and Pasta | 7.10 g | 25% | USDA_SR |
| 1039 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 7.10 g | 25% | USDA_SR |
| 1040 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 7.10 g | 25% | USDA_SR |
| 1041 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 7.10 g | 25% | USDA_SR |
| 1042 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 7.10 g | 25% | USDA_SR |
| 1043 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 7.10 g | 25% | CNF |
| 1044 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 7.10 g | 25% | CNF |
| 1045 | Grains, barley, malt flour | Cereals, Grains and Pasta | 7.10 g | 25% | CNF |
| 1046 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 7.10 g | 25% | CNF |
| 1047 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 7.10 g | 25% | CNF |
| 1048 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 7.04 g | 25% | USDA_FF |
| 1049 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.00 g | 25% | USDA_SR |
| 1050 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.00 g | 25% | USDA_SR |
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