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 2051–2100 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Bread, italian, toasted | Baked Products | 4.00 g | 14% | CNF |
| 2052 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2053 | Candies, M&M's peanut butter chocolate candies | Sweets | 4.00 g | 14% | CNF |
| 2054 | Waffle, whole wheat, low fat | Baked Products | 4.00 g | 14% | CNF |
| 2055 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 4.00 g | 14% | CNF |
| 2056 | Hot chocolate, rich, mix, powder | Beverages | 4.00 g | 14% | CNF |
| 2057 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 4.00 g | 14% | CNF |
| 2058 | Snacks, rice cakes, brown rice, rye | Snacks | 4.00 g | 14% | CNF |
| 2059 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 4.00 g | 14% | CNF |
| 2060 | Snacks, tortilla chips, ranch | Snacks | 4.00 g | 14% | CNF |
| 2061 | Snacks, corn-based, extruded, chips, plain | Snacks | 4.00 g | 14% | CNF |
| 2062 | Hummus, homemade | Legumes and Legume Products | 4.00 g | 14% | CNF |
| 2063 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2064 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2065 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2066 | Lambsquarters, raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2067 | Collards, boiled, drained | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2068 | Collards, raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2069 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 4.00 g | 14% | CNF |
| 2070 | Raisin, golden seedless | Fruits and fruit juices | 4.00 g | 14% | CNF |
| 2071 | Pomegranate, raw | Fruits and fruit juices | 4.00 g | 14% | CNF |
| 2072 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 4.00 g | 14% | CNF |
| 2073 | Nuts, pine nuts, raw | Nut and Seed Products | 3.94 g | 14% | USDA_FF |
| 2074 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.92 g | 14% | USDA_FF |
| 2075 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 2076 | Grapes, muscadine, raw | Fruits and Fruit Juices | 3.90 g | 14% | USDA_SR |
| 2077 | Tofu, fried | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 2078 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 2079 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 3.90 g | 14% | USDA_SR |
| 2080 | Babyfood, peas, dices, toddler | Baby Foods | 3.90 g | 14% | USDA_SR |
| 2081 | Spices, saffron | Spices and Herbs | 3.90 g | 14% | USDA_SR |
| 2082 | School Lunch, pizza, sausage topping, thin crust, whole grain, frozen, cooked | Fast Foods | 3.90 g | 14% | USDA_SR |
| 2083 | McDONALD'S, french fries | Fast Foods | 3.90 g | 14% | USDA_SR |
| 2084 | Fast foods, taco with beef, cheese and lettuce, hard shell | Fast Foods | 3.90 g | 14% | USDA_SR |
| 2085 | Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar | Sweets | 3.90 g | 14% | USDA_SR |
| 2086 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 3.90 g | 14% | USDA_SR |
| 2087 | TACO BELL, Original Taco with beef, cheese and lettuce | Fast Foods | 3.90 g | 14% | USDA_SR |
| 2088 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 3.90 g | 14% | USDA_SR |
| 2089 | Frankfurter, meatless | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 2090 | Vermicelli, made from soy | Legumes and Legume Products | 3.90 g | 14% | USDA_SR |
| 2091 | Restaurant, family style, french fries | Restaurant Foods | 3.90 g | 14% | USDA_SR |
| 2092 | Spelt, cooked | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 2093 | Semolina, enriched | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 2094 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 3.90 g | 14% | USDA_SR |
| 2095 | APPLEBEE'S, french fries | Restaurant Foods | 3.90 g | 14% | USDA_SR |
| 2096 | Semolina, unenriched | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 2097 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 2098 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 2099 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
| 2100 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 3.90 g | 14% | USDA_SR |
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