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 401–450 of 3,858 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | ON THE BORDER, refried beans | Restaurant Foods | 8.20 g | 29% |
| 402 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 8.20 g | 29% |
| 403 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 8.20 g | 29% |
| 404 | Leavening agents, yeast, baker's, compressed | Baked Products | 8.10 g | 29% |
| 405 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 8.10 g | 29% |
| 406 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 8.10 g | 29% |
| 407 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 8.10 g | 29% |
| 408 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 8.10 g | 29% |
| 409 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 8.10 g | 29% |
| 410 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 8.10 g | 29% |
| 411 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 8.10 g | 29% |
| 412 | Rye flour, light | Cereal Grains and Pasta | 8.00 g | 29% |
| 413 | Chocolate, dark, 60-69% cacao solids | Sweets | 8.00 g | 29% |
| 414 | Restaurant, Mexican, refried beans | Restaurant Foods | 8.00 g | 29% |
| 415 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 8.00 g | 29% |
| 416 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 8.00 g | 29% |
| 417 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 8.00 g | 29% |
| 418 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 8.00 g | 29% |
| 419 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 8.00 g | 29% |
| 420 | Teff, uncooked | Cereal Grains and Pasta | 8.00 g | 29% |
| 421 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 8.00 g | 29% |
| 422 | Dates, deglet noor | Fruits and Fruit Juices | 8.00 g | 29% |
| 423 | Beverages, Carob-flavor beverage mix, powder | Beverages | 8.00 g | 29% |
| 424 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 8.00 g | 29% |
| 425 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 8.00 g | 29% |
| 426 | Peppermint, fresh | Spices and Herbs | 8.00 g | 29% |
| 427 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.90 g | 28% |
| 428 | Snack, Mixed Berry Bar | Snacks | 7.90 g | 28% |
| 429 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 7.90 g | 28% |
| 430 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 7.90 g | 28% |
| 431 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 7.90 g | 28% |
| 432 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.90 g | 28% |
| 433 | Wasabi, root, raw | Vegetables and Vegetable Products | 7.80 g | 28% |
| 434 | Peanut spread, reduced sugar | Legumes and Legume Products | 7.80 g | 28% |
| 435 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 7.80 g | 28% |
| 436 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 7.80 g | 28% |
| 437 | Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar | Sweets | 7.80 g | 28% |
| 438 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches | Breakfast Cereals | 7.80 g | 28% |
| 439 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 7.80 g | 28% |
| 440 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.70 g | 28% |
| 441 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 7.70 g | 28% |
| 442 | Snacks, banana chips | Snacks | 7.70 g | 28% |
| 443 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 7.70 g | 28% |
| 444 | Seaweed, agar, dried | Vegetables and Vegetable Products | 7.70 g | 28% |
| 445 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.70 g | 28% |
| 446 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 7.70 g | 28% |
| 447 | Snacks, SUNKIST, SUNKIST Fruit Roll, strawberry, with vitamins A, C, and E | Snacks | 7.70 g | 28% |
| 448 | Candies, sesame crunch | Sweets | 7.70 g | 28% |
| 449 | Candies, MARS SNACKFOOD US, DOVE Dark Chocolate | Sweets | 7.60 g | 27% |
| 450 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 7.60 g | 27% |
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