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 2951–3000 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Apple, Granny Smith, raw, with skin | Fruits and fruit juices | 2.80 g | 10% | CNF |
| 2952 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 2.80 g | 10% | CNF |
| 2953 | Mushroom, morel, raw | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2954 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 2.80 g | 10% | CNF |
| 2955 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2956 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2957 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2958 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 2.80 g | 10% | CNF |
| 2959 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2960 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2961 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2962 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 2.80 g | 10% | CNF |
| 2963 | Grains, teff, cooked | Cereals, Grains and Pasta | 2.80 g | 10% | CNF |
| 2964 | Jam type spread, Double Fruit | Sweets | 2.80 g | 10% | CNF |
| 2965 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 2.80 g | 10% | CNF |
| 2966 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 2.80 g | 10% | CNF |
| 2967 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2968 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 2.80 g | 10% | CNF |
| 2969 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2970 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 2.80 g | 10% | CNF |
| 2971 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 2.80 g | 10% | CNF |
| 2972 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 2.80 g | 10% | CNF |
| 2973 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 2.80 g | 10% | CNF |
| 2974 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 2.80 g | 10% | CNF |
| 2975 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 2.80 g | 10% | CNF |
| 2976 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 2.80 g | 10% | CNF |
| 2977 | Snacks, pretzels, hard, plain, unsalted | Snacks | 2.80 g | 10% | CNF |
| 2978 | Snacks, sesame sticks, wheat-based, salted | Snacks | 2.80 g | 10% | CNF |
| 2979 | Sweets, syrups, chocolate, fudge-type | Sweets | 2.80 g | 10% | CNF |
| 2980 | Candies, M&M's, plain chocolate candies | Sweets | 2.80 g | 10% | CNF |
| 2981 | Hush puppy, homemade | Baked Products | 2.80 g | 10% | CNF |
| 2982 | English muffin, multigrain (also granola) | Baked Products | 2.80 g | 10% | CNF |
| 2983 | English muffin, plain (also sourdough), toasted | Baked Products | 2.80 g | 10% | CNF |
| 2984 | Cracker, saltine (also oyster, soda, soup) | Baked Products | 2.80 g | 10% | CNF |
| 2985 | Cracker, matzo, egg | Baked Products | 2.80 g | 10% | CNF |
| 2986 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 2.80 g | 10% | CNF |
| 2987 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 2.80 g | 10% | CNF |
| 2988 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 2.80 g | 10% | CNF |
| 2989 | Cookie, fudge, cake-type | Baked Products | 2.80 g | 10% | CNF |
| 2990 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 2.80 g | 10% | CNF |
| 2991 | Lupins, boiled, salted | Legumes and Legume Products | 2.80 g | 10% | CNF |
| 2992 | Meatless, sausage | Legumes and Legume Products | 2.80 g | 10% | CNF |
| 2993 | Lupins, boiled | Legumes and Legume Products | 2.80 g | 10% | CNF |
| 2994 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2995 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2996 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2997 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2998 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 2999 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
| 3000 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 2.80 g | 10% | CNF |
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