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 4001–4050 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Candies, bars, Baby Ruth | Sweets | 2.00 g | 7% | CNF |
| 4002 | Candies, peppermint, chocolate coated, mint taste | Sweets | 2.00 g | 7% | CNF |
| 4003 | Candies, bars, Butterfinger | Sweets | 2.00 g | 7% | CNF |
| 4004 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 2.00 g | 7% | CNF |
| 4005 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 2.00 g | 7% | CNF |
| 4006 | Muffin, corn, homemade, with 2% milk | Baked Products | 2.00 g | 7% | CNF |
| 4007 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 2.00 g | 7% | CNF |
| 4008 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 2.00 g | 7% | CNF |
| 4009 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 2.00 g | 7% | CNF |
| 4010 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 2.00 g | 7% | CNF |
| 4011 | Bread, white, homemade with 2% milk | Baked Products | 2.00 g | 7% | CNF |
| 4012 | Bread, white, homemade with nonfat dry milk | Baked Products | 2.00 g | 7% | CNF |
| 4013 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 2.00 g | 7% | CNF |
| 4014 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 2.00 g | 7% | CNF |
| 4015 | Nuts, cashew butter, plain | Nuts and Seeds | 2.00 g | 7% | CNF |
| 4016 | Beets, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4017 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4018 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4019 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4020 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4021 | Turnip, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4022 | Taro leaves, steamed | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4023 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4024 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4025 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4026 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4027 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4028 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4029 | Kale, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4030 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4031 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4032 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4033 | Ginger root, raw | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4034 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4035 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 2.00 g | 7% | CNF |
| 4036 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 2.00 g | 7% | CNF |
| 4037 | Apricot, raw | Fruits and fruit juices | 2.00 g | 7% | CNF |
| 4038 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 2.00 g | 7% | CNF |
| 4039 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 2.00 g | 7% | CNF |
| 4040 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 2.00 g | 7% | CNF |
| 4041 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 2.00 g | 7% | CNF |
| 4042 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 2.00 g | 7% | CNF |
| 4043 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 2.00 g | 7% | CNF |
| 4044 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 2.00 g | 7% | CNF |
| 4045 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 2.00 g | 7% | CNF |
| 4046 | Gravy, turkey, dehydrated | Soups, Sauces and Gravies | 2.00 g | 7% | CNF |
| 4047 | Gravy, chicken, dehydrated | Soups, Sauces and Gravies | 2.00 g | 7% | CNF |
| 4048 | Gravy, beef, dehydrated | Soups, Sauces and Gravies | 2.00 g | 7% | CNF |
| 4049 | Corn fritter | Baked Products | 2.00 g | 7% | CNF |
| 4050 | Tomato, puree, canned | Vegetables and Vegetable Products | 1.97 g | 7% | USDA_FF |
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