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 2401–2450 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2401 | Cookie, chocolate wafer | Baked Products | 3.40 g | 12% | CNF |
| 2402 | Parsnip, raw | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2403 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2404 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2405 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 3.40 g | 12% | CNF |
| 2406 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 3.40 g | 12% | CNF |
| 2407 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 3.40 g | 12% | CNF |
| 2408 | Soup, bean with bacon, dehydrated, water added | Soups, Sauces and Gravies | 3.40 g | 12% | CNF |
| 2409 | Soup, bean with bacon, canned, condensed, water added | Soups, Sauces and Gravies | 3.40 g | 12% | CNF |
| 2410 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 3.30 g | 12% | USDA_FF |
| 2411 | Cookies, oatmeal, soft, with raisins | Baked Products | 3.30 g | 12% | USDA_FF |
| 2412 | Chili with beans, canned | Legumes and Legume Products | 3.30 g | 12% | USDA_SR |
| 2413 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 3.30 g | 12% | USDA_SR |
| 2414 | Cookies, oatmeal, with raisins | Baked Products | 3.30 g | 12% | USDA_SR |
| 2415 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 3.30 g | 12% | USDA_SR |
| 2416 | Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C | Snacks | 3.30 g | 12% | USDA_SR |
| 2417 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 3.30 g | 12% | USDA_SR |
| 2418 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 3.30 g | 12% | USDA_SR |
| 2419 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 3.30 g | 12% | USDA_SR |
| 2420 | Horseradish, prepared | Spices and Herbs | 3.30 g | 12% | USDA_SR |
| 2421 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 3.30 g | 12% | USDA_SR |
| 2422 | Bread, protein, (includes gluten), toasted | Baked Products | 3.30 g | 12% | USDA_SR |
| 2423 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 3.30 g | 12% | USDA_SR |
| 2424 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 3.30 g | 12% | USDA_SR |
| 2425 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 3.30 g | 12% | USDA_SR |
| 2426 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 3.30 g | 12% | USDA_SR |
| 2427 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 3.30 g | 12% | USDA_SR |
| 2428 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2429 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2430 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2431 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2432 | Parsley, fresh | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2433 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 3.30 g | 12% | USDA_SR |
| 2434 | Candies, crispy bar with peanut butter filling | Sweets | 3.30 g | 12% | USDA_SR |
| 2435 | Nuts, cashew nuts, raw | Nut and Seed Products | 3.30 g | 12% | USDA_SR |
| 2436 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2437 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2438 | Potato pancakes | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2439 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2440 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2441 | Burdock root, raw | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2442 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2443 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 3.30 g | 12% | USDA_SR |
| 2444 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 3.30 g | 12% | USDA_SR |
| 2445 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 3.30 g | 12% | USDA_SR |
| 2446 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 3.30 g | 12% | USDA_SR |
| 2447 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2448 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2449 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
| 2450 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 3.30 g | 12% | USDA_SR |
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