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 2201–2250 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 3.70 g | 13% | USDA_SR |
| 2202 | Peppers, serrano, raw | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2203 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2204 | Candies, MOUNDS Candy Bar | Sweets | 3.70 g | 13% | USDA_SR |
| 2205 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2206 | Taro leaves, raw | Vegetables and Vegetable Products | 3.70 g | 13% | USDA_SR |
| 2207 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 3.70 g | 13% | CNF |
| 2208 | Bread, made with milk, commercial, toasted | Baked Products | 3.70 g | 13% | CNF |
| 2209 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 3.70 g | 13% | CNF |
| 2210 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2211 | Pepper, serrano, raw | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2212 | Hot chocolate with marshmallows, powder, mix | Beverages | 3.70 g | 13% | CNF |
| 2213 | Fast foods, mexican, nachos with cheese, beans, ground beef and tomatoes | Fast Foods | 3.70 g | 13% | CNF |
| 2214 | Fast foods, mexican, burrito with beans, cheese and beef | Fast Foods | 3.70 g | 13% | CNF |
| 2215 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 3.70 g | 13% | CNF |
| 2216 | Candies, bars, Mounds | Sweets | 3.70 g | 13% | CNF |
| 2217 | Candies, M&M's peanut chocolate candies | Sweets | 3.70 g | 13% | CNF |
| 2218 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 3.70 g | 13% | CNF |
| 2219 | Roll, dinner, egg | Baked Products | 3.70 g | 13% | CNF |
| 2220 | Cookie, peanut butter, homemade, with margarine | Baked Products | 3.70 g | 13% | CNF |
| 2221 | Cake, fruitcake, commercial | Baked Products | 3.70 g | 13% | CNF |
| 2222 | Bread, white, commercial, toasted | Baked Products | 3.70 g | 13% | CNF |
| 2223 | Refried beans, canned | Legumes and Legume Products | 3.70 g | 13% | CNF |
| 2224 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 3.70 g | 13% | CNF |
| 2225 | Hot chocolate, mix, powder | Beverages | 3.70 g | 13% | CNF |
| 2226 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 3.70 g | 13% | CNF |
| 2227 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 3.70 g | 13% | CNF |
| 2228 | Taro leaves, raw | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2229 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2230 | Beet greens, raw | Vegetables and Vegetable Products | 3.70 g | 13% | CNF |
| 2231 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 3.70 g | 13% | CNF |
| 2232 | Flour, semolina, fine | Cereal Grains and Pasta | 3.68 g | 13% | USDA_FF |
| 2233 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 3.60 g | 13% | USDA_SR |
| 2234 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 3.60 g | 13% | USDA_SR |
| 2235 | Guava sauce, cooked | Fruits and Fruit Juices | 3.60 g | 13% | USDA_SR |
| 2236 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 3.60 g | 13% | USDA_SR |
| 2237 | Bagels, oat bran | Baked Products | 3.60 g | 13% | USDA_SR |
| 2238 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 3.60 g | 13% | USDA_SR |
| 2239 | Cranberries, raw | Fruits and Fruit Juices | 3.60 g | 13% | USDA_SR |
| 2240 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 3.60 g | 13% | USDA_SR |
| 2241 | Nuts, walnuts, glazed | Nut and Seed Products | 3.60 g | 13% | USDA_SR |
| 2242 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 3.60 g | 13% | USDA_SR |
| 2243 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 3.60 g | 13% | USDA_SR |
| 2244 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.60 g | 13% | USDA_SR |
| 2245 | Frozen novelties, No Sugar Added CREAMSICLE Pops | Sweets | 3.60 g | 13% | USDA_SR |
| 2246 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.60 g | 13% | USDA_SR |
| 2247 | Persimmons, japanese, raw | Fruits and Fruit Juices | 3.60 g | 13% | USDA_SR |
| 2248 | Chicken, meatless | Legumes and Legume Products | 3.60 g | 13% | USDA_SR |
| 2249 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 3.60 g | 13% | USDA_SR |
| 2250 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.60 g | 13% | USDA_SR |
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