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 301–350 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 301 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 14.00 g | 50% | CNF |
| 302 | Spices, thyme, fresh | Spices and Herbs | 14.00 g | 50% | CNF |
| 303 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 13.90 g | 50% | CNF |
| 304 | Beans, black, mature seeds, raw | Legumes and Legume Products | 13.80 g | 49% | CNF |
| 305 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 13.70 g | 49% | USDA_SR |
| 306 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 13.70 g | 49% | USDA_SR |
| 307 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 13.70 g | 49% | CNF |
| 308 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 13.70 g | 49% | CNF |
| 309 | Flour, rye | Cereal Grains and Pasta | 13.68 g | 49% | USDA_FF |
| 310 | Snacks, popcorn, microwave, 94% fat free | Snacks | 13.60 g | 49% | USDA_SR |
| 311 | Spices, dill weed, dried | Spices and Herbs | 13.60 g | 49% | USDA_SR |
| 312 | Snacks, popcorn, microwave, lower in fat | Snacks | 13.60 g | 49% | CNF |
| 313 | Grains, rye | Cereals, Grains and Pasta | 13.60 g | 49% | CNF |
| 314 | Spices, dill weed, dried | Spices and Herbs | 13.60 g | 49% | CNF |
| 315 | Grains, rye flour, dark | Cereals, Grains and Pasta | 13.40 g | 48% | CNF |
| 316 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 13.40 g | 48% | CNF |
| 317 | Seasoning mix, dry, taco, original | Spices and Herbs | 13.30 g | 48% | USDA_SR |
| 318 | Cereal, ready to eat, Flax Plus Maple Pecan Crunch, Nature's Path | Breakfast cereals | 13.30 g | 48% | CNF |
| 319 | Seasoning mix, taco, dry mix | Spices and Herbs | 13.30 g | 48% | CNF |
| 320 | Wheat germ, crude | Cereal Grains and Pasta | 13.20 g | 47% | USDA_SR |
| 321 | Snacks, oriental mix, rice-based | Snacks | 13.20 g | 47% | USDA_SR |
| 322 | Yam, flour | Vegetables and Vegetable Products | 13.20 g | 47% | CNF |
| 323 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 13.20 g | 47% | CNF |
| 324 | Snacks, oriental mix, rice-based | Snacks | 13.20 g | 47% | CNF |
| 325 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 13.10 g | 47% | USDA_SR |
| 326 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 13.10 g | 47% | CNF |
| 327 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 13.10 g | 47% | CNF |
| 328 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 13.10 g | 47% | CNF |
| 329 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 13.00 g | 46% | USDA_SR |
| 330 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 13.00 g | 46% | USDA_SR |
| 331 | Goji berries, dried | Fruits and Fruit Juices | 13.00 g | 46% | USDA_SR |
| 332 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 13.00 g | 46% | USDA_SR |
| 333 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 13.00 g | 46% | CNF |
| 334 | Cereals, WHEATENA, dry | Breakfast Cereals | 12.80 g | 46% | USDA_SR |
| 335 | Flour, barley | Cereal Grains and Pasta | 12.79 g | 46% | USDA_FF |
| 336 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 12.70 g | 45% | USDA_SR |
| 337 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 12.70 g | 45% | USDA_SR |
| 338 | Wheat, soft white | Cereal Grains and Pasta | 12.70 g | 45% | USDA_SR |
| 339 | Snacks, popcorn, unpopped kernels | Snacks | 12.70 g | 45% | CNF |
| 340 | Grains, wheat, soft white | Cereals, Grains and Pasta | 12.70 g | 45% | CNF |
| 341 | Beans, pink, raw | Legumes and Legume Products | 12.70 g | 45% | CNF |
| 342 | Beans, adzuki, raw | Legumes and Legume Products | 12.70 g | 45% | CNF |
| 343 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 12.60 g | 45% | USDA_SR |
| 344 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 12.60 g | 45% | CNF |
| 345 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 12.50 g | 45% | USDA_SR |
| 346 | Bulgur, dry | Cereal Grains and Pasta | 12.50 g | 45% | USDA_SR |
| 347 | Nuts, almonds | Nut and Seed Products | 12.50 g | 45% | USDA_SR |
| 348 | Wheat, soft red winter | Cereal Grains and Pasta | 12.50 g | 45% | USDA_SR |
| 349 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 12.50 g | 45% | CNF |
| 350 | Grains, bulgur, dry | Cereals, Grains and Pasta | 12.50 g | 45% | CNF |
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