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 4201–4250 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4202 | Beets, raw | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4203 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4204 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4205 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4206 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4207 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4208 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4209 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4210 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4211 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4212 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4213 | Tomatillo, raw | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4214 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4215 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4216 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4217 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4218 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4219 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4220 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4221 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4222 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4223 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4224 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 1.90 g | 7% | CNF |
| 4225 | Peach, raw | Fruits and fruit juices | 1.90 g | 7% | CNF |
| 4226 | Apple, raw, with skin | Fruits and fruit juices | 1.90 g | 7% | CNF |
| 4227 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 1.90 g | 7% | CNF |
| 4228 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 1.90 g | 7% | CNF |
| 4229 | Quince, raw | Fruits and fruit juices | 1.90 g | 7% | CNF |
| 4230 | Apple, dried, sulphured, stewed, added sugar | Fruits and fruit juices | 1.90 g | 7% | CNF |
| 4231 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 1.90 g | 7% | CNF |
| 4232 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 1.90 g | 7% | CNF |
| 4233 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 1.90 g | 7% | CNF |
| 4234 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 1.90 g | 7% | CNF |
| 4235 | Asparagus, green, raw | Vegetables and Vegetable Products | 1.88 g | 7% | USDA_FF |
| 4236 | Mushroom, portabella | Vegetables and Vegetable Products | 1.88 g | 7% | USDA_FF |
| 4237 | Sourdough culture, 50% hydration (stiff) | 1.80 g | 6% | CUSTOM | |
| 4238 | Strawberries, raw | Fruits and Fruit Juices | 1.80 g | 6% | USDA_FF |
| 4239 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 1.80 g | 6% | USDA_FF |
| 4240 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_FF |
| 4241 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 1.80 g | 6% | USDA_FF |
| 4242 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_FF |
| 4243 | Strawberries, raw | Fruits and Fruit Juices | 1.80 g | 6% | USDA_FF |
| 4244 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 1.80 g | 6% | USDA_FF |
| 4245 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 1.80 g | 6% | USDA_SR |
| 4246 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 1.80 g | 6% | USDA_SR |
| 4247 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 1.80 g | 6% | USDA_SR |
| 4248 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 1.80 g | 6% | USDA_SR |
| 4249 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 1.80 g | 6% | USDA_SR |
| 4250 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 1.80 g | 6% | USDA_SR |
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