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 1301–1350 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 6.10 g | 22% | USDA_SR |
| 1302 | Wasabi | Soups, Sauces, and Gravies | 6.10 g | 22% | USDA_SR |
| 1303 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 6.10 g | 22% | USDA_SR |
| 1304 | Potato chips, without salt, reduced fat | Snacks | 6.10 g | 22% | USDA_SR |
| 1305 | Vegetarian fillets | Legumes and Legume Products | 6.10 g | 22% | USDA_SR |
| 1306 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 6.10 g | 22% | USDA_SR |
| 1307 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 6.10 g | 22% | CNF |
| 1308 | Vegetarian fillets, meatless | Legumes and Legume Products | 6.10 g | 22% | CNF |
| 1309 | Meatless, fish sticks | Legumes and Legume Products | 6.10 g | 22% | CNF |
| 1310 | Cereal, ready to eat, Morning Crisp: strawberry, Jordans | Breakfast cereals | 6.10 g | 22% | CNF |
| 1311 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 6.10 g | 22% | CNF |
| 1312 | Flour, sorghum | Cereal Grains and Pasta | 6.02 g | 21% | USDA_FF |
| 1313 | Bread, whole-wheat, commercially prepared | Baked Products | 6.00 g | 21% | USDA_FF |
| 1314 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 6.00 g | 21% | USDA_SR |
| 1315 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 6.00 g | 21% | USDA_SR |
| 1316 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 6.00 g | 21% | USDA_SR |
| 1317 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 6.00 g | 21% | USDA_SR |
| 1318 | Bread, whole-wheat, prepared from recipe | Baked Products | 6.00 g | 21% | USDA_SR |
| 1319 | Bread, whole-wheat, commercially prepared | Baked Products | 6.00 g | 21% | USDA_SR |
| 1320 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 6.00 g | 21% | USDA_SR |
| 1321 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 6.00 g | 21% | USDA_SR |
| 1322 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 6.00 g | 21% | USDA_SR |
| 1323 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 6.00 g | 21% | USDA_SR |
| 1324 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 6.00 g | 21% | USDA_SR |
| 1325 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 6.00 g | 21% | USDA_SR |
| 1326 | Fireweed, young leaves, raw (Alaska Native) | American Indian/Alaska Native Foods | 6.00 g | 21% | USDA_SR |
| 1327 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 6.00 g | 21% | USDA_SR |
| 1328 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 6.00 g | 21% | CNF |
| 1329 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 6.00 g | 21% | CNF |
| 1330 | Fireweed, native, young leaves, raw | Vegetables and Vegetable Products | 6.00 g | 21% | CNF |
| 1331 | Cereal, ready to eat, Morning Crisp: four nut, Jordans | Breakfast cereals | 6.00 g | 21% | CNF |
| 1332 | Hummus, commercial | Legumes and Legume Products | 6.00 g | 21% | CNF |
| 1333 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 6.00 g | 21% | CNF |
| 1334 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 6.00 g | 21% | CNF |
| 1335 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 6.00 g | 21% | CNF |
| 1336 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 6.00 g | 21% | CNF |
| 1337 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 6.00 g | 21% | CNF |
| 1338 | Nuts, brazilnuts, raw | Nut and Seed Products | 5.98 g | 21% | USDA_FF |
| 1339 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 5.90 g | 21% | USDA_SR |
| 1340 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 5.90 g | 21% | USDA_SR |
| 1341 | Soup, bean with pork, canned, condensed | Soups, Sauces, and Gravies | 5.90 g | 21% | USDA_SR |
| 1342 | Candies, semisweet chocolate, made with butter | Sweets | 5.90 g | 21% | USDA_SR |
| 1343 | Snacks, potato chips, reduced fat | Snacks | 5.90 g | 21% | USDA_SR |
| 1344 | Potato flour | Vegetables and Vegetable Products | 5.90 g | 21% | USDA_SR |
| 1345 | Candies, semisweet chocolate | Sweets | 5.90 g | 21% | USDA_SR |
| 1346 | Bread, white, commercial, with added fibre | Baked Products | 5.90 g | 21% | CNF |
| 1347 | Granola bar, chewy, sweet and salty | Baked Products | 5.90 g | 21% | CNF |
| 1348 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 5.90 g | 21% | CNF |
| 1349 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 5.90 g | 21% | CNF |
| 1350 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 5.90 g | 21% | CNF |
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