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 2001–2050 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2002 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2003 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2004 | Candies, bars, peanut | Sweets | 4.10 g | 15% | CNF |
| 2005 | Bread, rye | Baked Products | 4.10 g | 15% | CNF |
| 2006 | Roll, dinner, oat bran | Baked Products | 4.10 g | 15% | CNF |
| 2007 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 4.10 g | 15% | CNF |
| 2008 | Brussels sprouts, raw | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2009 | Yam, raw | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2010 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2011 | Taro, raw | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2012 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2013 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2014 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 4.10 g | 15% | CNF |
| 2015 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 4.10 g | 15% | CNF |
| 2016 | Buckwheat, whole grain | Cereal Grains and Pasta | 4.05 g | 14% | USDA_FF |
| 2017 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 2018 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 2019 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 2020 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 4.00 g | 14% | USDA_FF |
| 2021 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 4.00 g | 14% | USDA_FF |
| 2022 | Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve | Soups, Sauces, and Gravies | 4.00 g | 14% | USDA_SR |
| 2023 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 4.00 g | 14% | USDA_SR |
| 2024 | Bread, wheat | Baked Products | 4.00 g | 14% | USDA_SR |
| 2025 | Bread, oatmeal | Baked Products | 4.00 g | 14% | USDA_SR |
| 2026 | Hummus, home prepared | Legumes and Legume Products | 4.00 g | 14% | USDA_SR |
| 2027 | Mustard, prepared, yellow | Spices and Herbs | 4.00 g | 14% | USDA_SR |
| 2028 | Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix | Beverages | 4.00 g | 14% | USDA_SR |
| 2029 | Babyfood, crackers, vegetable | Baby Foods | 4.00 g | 14% | USDA_SR |
| 2030 | School Lunch, pizza, sausage topping, thick crust, whole grain, frozen, cooked | Fast Foods | 4.00 g | 14% | USDA_SR |
| 2031 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 4.00 g | 14% | USDA_SR |
| 2032 | WENDY'S, french fries | Fast Foods | 4.00 g | 14% | USDA_SR |
| 2033 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2034 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2035 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2036 | Collards, raw | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2037 | Seeds, hemp seed, hulled | Nut and Seed Products | 4.00 g | 14% | USDA_SR |
| 2038 | Chicory greens, raw | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2039 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 4.00 g | 14% | USDA_SR |
| 2040 | Lambsquarters, raw | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2041 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2042 | Pomegranates, raw | Fruits and Fruit Juices | 4.00 g | 14% | USDA_SR |
| 2043 | Snacks, rice cakes, brown rice, rye | Snacks | 4.00 g | 14% | USDA_SR |
| 2044 | Puddings, coconut cream, dry mix, instant | Sweets | 4.00 g | 14% | USDA_SR |
| 2045 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2046 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | USDA_SR |
| 2047 | Baking chocolate, mexican, squares | Sweets | 4.00 g | 14% | USDA_SR |
| 2048 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 4.00 g | 14% | USDA_SR |
| 2049 | Snacks, tortilla chips, ranch-flavor | Snacks | 4.00 g | 14% | USDA_SR |
| 2050 | Snacks, corn-based, extruded, chips, plain | Snacks | 4.00 g | 14% | USDA_SR |
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