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 3,858 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 2.00 g | 7% |
| 2002 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 2.00 g | 7% |
| 2003 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 2.00 g | 7% |
| 2004 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 2.00 g | 7% |
| 2005 | Archway Home Style Cookies, Iced Oatmeal | Baked Products | 2.00 g | 7% |
| 2006 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 2.00 g | 7% |
| 2007 | Candies, NESTLE, BABY RUTH Bar | Sweets | 2.00 g | 7% |
| 2008 | Restaurant, Latino, empanadas, beef, prepared | Restaurant Foods | 2.00 g | 7% |
| 2009 | Strawberries, raw | Fruits and Fruit Juices | 2.00 g | 7% |
| 2010 | Candies, YORK Peppermint Pattie | Sweets | 2.00 g | 7% |
| 2011 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 2.00 g | 7% |
| 2012 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 2.00 g | 7% |
| 2013 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 2.00 g | 7% |
| 2014 | Babyfood, fruit supreme dessert | Baby Foods | 2.00 g | 7% |
| 2015 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 2.00 g | 7% |
| 2016 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2017 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2018 | Drumstick leaves, raw | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2019 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2020 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2021 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2022 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2023 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2024 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2025 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2026 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2027 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2028 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2029 | Candies, YORK BITES | Sweets | 2.00 g | 7% |
| 2030 | Candies, HEATH BITES | Sweets | 2.00 g | 7% |
| 2031 | Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies | Sweets | 2.00 g | 7% |
| 2032 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 2.00 g | 7% |
| 2033 | Potatoes, yellow fleshed, hash brown, shredded, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2034 | Pasta mix, classic beef, unprepared | Meals, Entrees, and Side Dishes | 2.00 g | 7% |
| 2035 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 2.00 g | 7% |
| 2036 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2037 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2038 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2039 | Ginger root, raw | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2040 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2041 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2042 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2043 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2044 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2045 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2046 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2047 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2048 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 2.00 g | 7% |
| 2049 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 2.00 g | 7% |
| 2050 | Sausage, egg and cheese breakfast biscuit | Meals, Entrees, and Side Dishes | 2.00 g | 7% |
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