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 1951–2000 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 4.20 g | 15% | CNF |
| 1952 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 4.20 g | 15% | CNF |
| 1953 | Snacks, rice cakes, brown rice, plain | Snacks | 4.20 g | 15% | CNF |
| 1954 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 4.20 g | 15% | CNF |
| 1955 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 4.20 g | 15% | CNF |
| 1956 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 4.20 g | 15% | CNF |
| 1957 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 4.20 g | 15% | CNF |
| 1958 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 4.20 g | 15% | CNF |
| 1959 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 4.20 g | 15% | CNF |
| 1960 | Fig, dried, cooked | Fruits and fruit juices | 4.20 g | 15% | CNF |
| 1961 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 4.20 g | 15% | CNF |
| 1962 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 4.20 g | 15% | CNF |
| 1963 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 4.20 g | 15% | USDA_FF |
| 1964 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 4.18 g | 15% | USDA_FF |
| 1965 | Mushrooms, shiitake | Vegetables and Vegetable Products | 4.17 g | 15% | USDA_FF |
| 1966 | Nuts, cashew nuts, raw | Nut and Seed Products | 4.10 g | 15% | USDA_FF |
| 1967 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1968 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1969 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1970 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1971 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1972 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1973 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1974 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 4.10 g | 15% | USDA_FF |
| 1975 | Kale, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_FF |
| 1976 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 4.10 g | 15% | USDA_SR |
| 1977 | Rolls, dinner, oat bran | Baked Products | 4.10 g | 15% | USDA_SR |
| 1978 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 4.10 g | 15% | USDA_SR |
| 1979 | Snacks, bagel chips, plain | Snacks | 4.10 g | 15% | USDA_SR |
| 1980 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 4.10 g | 15% | USDA_SR |
| 1981 | School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Pepperoni Pizza 50/50 Cheese, frozen | Fast Foods | 4.10 g | 15% | USDA_SR |
| 1982 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Turkey Pepperoni Pizza, frozen | Fast Foods | 4.10 g | 15% | USDA_SR |
| 1983 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1984 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1985 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1986 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1987 | Yam, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1988 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1989 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 4.10 g | 15% | USDA_SR |
| 1990 | Candies, peanut bar | Sweets | 4.10 g | 15% | USDA_SR |
| 1991 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1992 | Taro, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1993 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1994 | Kale, raw | Vegetables and Vegetable Products | 4.10 g | 15% | USDA_SR |
| 1995 | Bagels, wheat | Baked Products | 4.10 g | 15% | USDA_SR |
| 1996 | Bagel, whole-wheat (multigrain) | Baked Products | 4.10 g | 15% | CNF |
| 1997 | Snacks, bagel chips | Snacks | 4.10 g | 15% | CNF |
| 1998 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 4.10 g | 15% | CNF |
| 1999 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 4.10 g | 15% | CNF |
| 2000 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
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