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 201–250 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 201 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 16.70 g | 60% | CNF |
| 202 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 16.60 g | 59% | USDA_SR |
| 203 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 16.60 g | 59% | USDA_SR |
| 204 | Baking chocolate, unsweetened, squares | Sweets | 16.60 g | 59% | USDA_SR |
| 205 | Sweets, baking chocolate, unsweetened, square | Sweets | 16.60 g | 59% | CNF |
| 206 | Crackers, crispbread, rye | Baked Products | 16.50 g | 59% | USDA_SR |
| 207 | Tomato powder | Vegetables and Vegetable Products | 16.50 g | 59% | USDA_SR |
| 208 | Cracker, crispbread, rye | Baked Products | 16.50 g | 59% | CNF |
| 209 | Beans, navy, raw | Legumes and Legume Products | 16.50 g | 59% | CNF |
| 210 | Tomato powder | Vegetables and Vegetable Products | 16.50 g | 59% | CNF |
| 211 | Mung beans, mature seeds, raw | Legumes and Legume Products | 16.30 g | 58% | USDA_SR |
| 212 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 16.30 g | 58% | USDA_SR |
| 213 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 16.30 g | 58% | CNF |
| 214 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 16.30 g | 58% | CNF |
| 215 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 16.30 g | 58% | CNF |
| 216 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 16.20 g | 58% | USDA_SR |
| 217 | Cereal, ready to eat, honey almond flax, Kashi | Breakfast cereals | 16.20 g | 58% | CNF |
| 218 | Cookies, oatmeal, reduced fat | Baked Products | 16.10 g | 58% | USDA_SR |
| 219 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 16.10 g | 58% | CNF |
| 220 | Soy flour, low-fat | Legumes and Legume Products | 16.00 g | 57% | USDA_SR |
| 221 | Soy flour, low fat | Legumes and Legume Products | 16.00 g | 57% | CNF |
| 222 | Beans, white, flour | Legumes and Legume Products | 15.90 g | 57% | CNF |
| 223 | Peanut flour, defatted | Legumes and Legume Products | 15.80 g | 56% | USDA_SR |
| 224 | Peanut flour, low fat | Legumes and Legume Products | 15.80 g | 56% | USDA_SR |
| 225 | Peanut flour, low-fat | Legumes and Legume Products | 15.80 g | 56% | CNF |
| 226 | Peanut flour, defatted, salted | Legumes and Legume Products | 15.80 g | 56% | CNF |
| 227 | Shallots, freeze-dried | Vegetables and Vegetable Products | 15.70 g | 56% | USDA_SR |
| 228 | Shallot, freeze-dried | Vegetables and Vegetable Products | 15.70 g | 56% | CNF |
| 229 | Barley, pearled, raw | Cereal Grains and Pasta | 15.60 g | 56% | USDA_SR |
| 230 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 15.60 g | 56% | USDA_SR |
| 231 | Agave, dried | Vegetables and Vegetable Products | 15.60 g | 56% | CNF |
| 232 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 15.60 g | 56% | CNF |
| 233 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 15.50 g | 55% | USDA_SR |
| 234 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 15.50 g | 55% | USDA_SR |
| 235 | Beans, black, mature seeds, raw | Legumes and Legume Products | 15.50 g | 55% | USDA_SR |
| 236 | Beans, pinto, raw | Legumes and Legume Products | 15.50 g | 55% | CNF |
| 237 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 15.50 g | 55% | CNF |
| 238 | Oat bran, raw | Cereal Grains and Pasta | 15.40 g | 55% | USDA_SR |
| 239 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 15.30 g | 55% | USDA_SR |
| 240 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 15.30 g | 55% | USDA_SR |
| 241 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 15.30 g | 55% | CNF |
| 242 | Beans, white, mature seeds, raw | Legumes and Legume Products | 15.20 g | 54% | USDA_SR |
| 243 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 15.20 g | 54% | USDA_SR |
| 244 | Spices, onion powder | Spices and Herbs | 15.20 g | 54% | USDA_SR |
| 245 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 15.20 g | 54% | CNF |
| 246 | Spices, onion powder | Spices and Herbs | 15.20 g | 54% | CNF |
| 247 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 15.10 g | 54% | USDA_SR |
| 248 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 15.10 g | 54% | USDA_SR |
| 249 | Rye grain | Cereal Grains and Pasta | 15.10 g | 54% | USDA_SR |
| 250 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 15.10 g | 54% | CNF |
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