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 3301–3350 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3302 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3303 | Fast foods, pizza, cheese, thin crust | Fast Foods | 2.50 g | 9% | CNF |
| 3304 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3305 | Candies, truffles, homemade | Sweets | 2.50 g | 9% | CNF |
| 3306 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 2.50 g | 9% | CNF |
| 3307 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 2.50 g | 9% | CNF |
| 3308 | Candies, sugar-coated almonds | Sweets | 2.50 g | 9% | CNF |
| 3309 | Liverwurst spread | Sausages and Luncheon meats | 2.50 g | 9% | CNF |
| 3310 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3311 | Eggplant, pickled | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3312 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 2.50 g | 9% | CNF |
| 3313 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 2.50 g | 9% | CNF |
| 3314 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3315 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3316 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 2.50 g | 9% | CNF |
| 3317 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 2.50 g | 9% | CNF |
| 3318 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 2.50 g | 9% | CNF |
| 3319 | Icing (frosting), coconut-nut, ready to eat | Sweets | 2.50 g | 9% | CNF |
| 3320 | Candies, peanut brittle, homemade | Sweets | 2.50 g | 9% | CNF |
| 3321 | Candies, bars, Chunky | Sweets | 2.50 g | 9% | CNF |
| 3322 | Candies, fudge, chocolate with nuts, homemade | Sweets | 2.50 g | 9% | CNF |
| 3323 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 2.50 g | 9% | CNF |
| 3324 | Croissant, apple, commercial | Baked Products | 2.50 g | 9% | CNF |
| 3325 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 2.50 g | 9% | CNF |
| 3326 | Coffee cake, fruit | Baked Products | 2.50 g | 9% | CNF |
| 3327 | Bread, egg, (challah), toasted | Baked Products | 2.50 g | 9% | CNF |
| 3328 | Bagel, cinnamon-raisin, toasted | Baked Products | 2.50 g | 9% | CNF |
| 3329 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3330 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3331 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3332 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3333 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3334 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3335 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3336 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3337 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3338 | Chives, raw | Vegetables and Vegetable Products | 2.50 g | 9% | CNF |
| 3339 | Orange, california, valencia, raw | Fruits and fruit juices | 2.50 g | 9% | CNF |
| 3340 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 2.50 g | 9% | CNF |
| 3341 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 2.50 g | 9% | CNF |
| 3342 | Eggplant, raw | Vegetables and Vegetable Products | 2.45 g | 9% | USDA_FF |
| 3343 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 2.43 g | 9% | USDA_FF |
| 3344 | Broccoli, raw | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_FF |
| 3345 | Restaurant, Latino, tamale, pork | Restaurant Foods | 2.40 g | 9% | USDA_FF |
| 3346 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_FF |
| 3347 | Broccoli, raw | Vegetables and Vegetable Products | 2.40 g | 9% | USDA_FF |
| 3348 | Crackers, cheese, low sodium | Baked Products | 2.40 g | 9% | USDA_SR |
| 3349 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 2.40 g | 9% | USDA_SR |
| 3350 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 2.40 g | 9% | USDA_SR |
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