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 4301–4350 of 7,388 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4301 | Onions, young green, tops only | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4302 | Cassava, raw | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4303 | Beets, canned, drained solids | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4304 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4305 | ON THE BORDER, cheese enchilada | Restaurant Foods | 1.80 g | 6% | USDA_SR |
| 4306 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 1.80 g | 6% | USDA_SR |
| 4307 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 1.80 g | 6% | USDA_SR |
| 4308 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 1.80 g | 6% | USDA_SR |
| 4309 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 1.80 g | 6% | USDA_SR |
| 4310 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 1.80 g | 6% | USDA_SR |
| 4311 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 1.80 g | 6% | USDA_SR |
| 4312 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4313 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4314 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4315 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4316 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4317 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 1.80 g | 6% | USDA_SR |
| 4318 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 1.80 g | 6% | USDA_SR |
| 4319 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 1.80 g | 6% | USDA_SR |
| 4320 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 1.80 g | 6% | USDA_SR |
| 4321 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 1.80 g | 6% | USDA_SR |
| 4322 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 1.80 g | 6% | USDA_SR |
| 4323 | Wild rice, cooked | Cereal Grains and Pasta | 1.80 g | 6% | USDA_SR |
| 4324 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.80 g | 6% | USDA_SR |
| 4325 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4326 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4327 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4328 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 1.80 g | 6% | USDA_SR |
| 4329 | Focaccia, Italian flatbread, plain | Baked Products | 1.80 g | 6% | USDA_SR |
| 4330 | Pie crust, refrigerated, regular, unbaked | Baked Products | 1.80 g | 6% | USDA_SR |
| 4331 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 1.80 g | 6% | USDA_SR |
| 4332 | Rhubarb, raw | Fruits and Fruit Juices | 1.80 g | 6% | USDA_SR |
| 4333 | Babyfood, meat, beef with vegetables, toddler | Baby Foods | 1.80 g | 6% | USDA_SR |
| 4334 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 1.80 g | 6% | USDA_SR |
| 4335 | ON THE BORDER, soft taco with ground beef, cheese and lettuce | Restaurant Foods | 1.80 g | 6% | USDA_SR |
| 4336 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 1.80 g | 6% | USDA_SR |
| 4337 | Snacks, beef jerky, chopped and formed | Snacks | 1.80 g | 6% | USDA_SR |
| 4338 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 1.80 g | 6% | CNF |
| 4339 | Babyfood, dinner, jarred, chicken with cheese pasta and vegetables, all stages | Babyfoods | 1.80 g | 6% | CNF |
| 4340 | Babyfood, meat, lamb, puree | Babyfoods | 1.80 g | 6% | CNF |
| 4341 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 1.80 g | 6% | CNF |
| 4342 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 1.80 g | 6% | CNF |
| 4343 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 1.80 g | 6% | CNF |
| 4344 | Bread, focaccia, Italian flatbread, plain | Baked Products | 1.80 g | 6% | CNF |
| 4345 | Stir fry with beef | Mixed Dishes | 1.80 g | 6% | CNF |
| 4346 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 1.80 g | 6% | CNF |
| 4347 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 1.80 g | 6% | CNF |
| 4348 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 1.80 g | 6% | CNF |
| 4349 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 1.80 g | 6% | CNF |
| 4350 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 1.80 g | 6% | CNF |
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