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 1251–1300 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Peanut butter, creamy | Legumes and Legume Products | 6.32 g | 23% | USDA_FF |
| 1252 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1253 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1254 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 6.30 g | 22% | USDA_SR |
| 1255 | Crackers, melba toast, plain | Baked Products | 6.30 g | 22% | USDA_SR |
| 1256 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 6.30 g | 22% | USDA_SR |
| 1257 | Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S | Breakfast Cereals | 6.30 g | 22% | USDA_SR |
| 1258 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 6.30 g | 22% | USDA_SR |
| 1259 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1260 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 6.30 g | 22% | USDA_SR |
| 1261 | Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal | Breakfast Cereals | 6.30 g | 22% | USDA_SR |
| 1262 | Crackers, melba toast, plain, without salt | Baked Products | 6.30 g | 22% | USDA_SR |
| 1263 | Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS | Breakfast Cereals | 6.30 g | 22% | USDA_SR |
| 1264 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 6.30 g | 22% | USDA_SR |
| 1265 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 6.30 g | 22% | USDA_SR |
| 1266 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 6.30 g | 22% | USDA_SR |
| 1267 | Bread, potato | Baked Products | 6.30 g | 22% | USDA_SR |
| 1268 | Bread, whole grain (whole-wheat), commercial | Baked Products | 6.30 g | 22% | CNF |
| 1269 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1270 | Bread, potato | Baked Products | 6.30 g | 22% | CNF |
| 1271 | Cracker, melba toast, plain | Baked Products | 6.30 g | 22% | CNF |
| 1272 | Bread, whole wheat, commercial | Baked Products | 6.30 g | 22% | CNF |
| 1273 | Cracker, melba toast, plain, unsalted | Baked Products | 6.30 g | 22% | CNF |
| 1274 | Tortilla, ready-to-bake / fry, corn | Baked Products | 6.30 g | 22% | CNF |
| 1275 | Cracker, rusk toast | Baked Products | 6.30 g | 22% | CNF |
| 1276 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1277 | Beans, navy, boiled, salted | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1278 | Soybeans, dry, boiled | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1279 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 6.30 g | 22% | CNF |
| 1280 | Flour, quinoa | Cereal Grains and Pasta | 6.29 g | 22% | USDA_FF |
| 1281 | Bagels, multigrain | Baked Products | 6.20 g | 22% | USDA_SR |
| 1282 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 6.20 g | 22% | USDA_SR |
| 1283 | Wild rice, raw | Cereal Grains and Pasta | 6.20 g | 22% | USDA_SR |
| 1284 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 6.20 g | 22% | USDA_SR |
| 1285 | Candies, milk chocolate, with almonds | Sweets | 6.20 g | 22% | USDA_SR |
| 1286 | Rowal, raw | Fruits and Fruit Juices | 6.20 g | 22% | USDA_SR |
| 1287 | Cereal, ready to eat, Honey Nut O's, Selection | Breakfast cereals | 6.20 g | 22% | CNF |
| 1288 | Granola bar, crunchy, plain | Baked Products | 6.20 g | 22% | CNF |
| 1289 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 6.20 g | 22% | CNF |
| 1290 | Rowal, raw | Fruits and fruit juices | 6.20 g | 22% | CNF |
| 1291 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 6.20 g | 22% | CNF |
| 1292 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 6.20 g | 22% | CNF |
| 1293 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 6.20 g | 22% | CNF |
| 1294 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 6.20 g | 22% | CNF |
| 1295 | Roll, hamburger / hot dog, Calorie-reduced | Baked Products | 6.20 g | 22% | CNF |
| 1296 | Bread, pumpernickel | Baked Products | 6.20 g | 22% | CNF |
| 1297 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 6.20 g | 22% | CNF |
| 1298 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 6.20 g | 22% | CNF |
| 1299 | Bread, pita, whole-wheat | Baked Products | 6.10 g | 22% | USDA_SR |
| 1300 | Rolls, hamburger or hot dog, whole wheat | Baked Products | 6.10 g | 22% | USDA_SR |
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