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200 Foods Highest in Fiber

Ranked by a Common Serving Size
25g Fiber = 100% DV
  1. Rose Hips
    30.6g (122% DV) in 1 cup
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  2. Mammy Apple
    25.4g (102% DV) in 1 fruit without refuse
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  3. Passion Fruit (Granadilla)
    24.5g (98% DV) in 1 cup
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  4. Navy Beans
    19.1g (76% DV) in 1 cup
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  5. Cooked Small White Beans
    18.6g (74% DV) in 1 cup
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  6. Dried Fungi Cloud Ears
    17.5g (70% DV) in 5 pieces
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  7. Buckwheat (Uncooked)
    17g (68% DV) in 1 cup
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  8. Adzuki Beans
    16.8g (67% DV) in 1 cup
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  9. Uncooked Oats
    16.5g (66% DV) in 1 cup
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  10. California Red Kidney Beans
    16.5g (66% DV) in 1 cup
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  11. Boiled Red Kidney Beans
    16.5g (66% DV) in 1 cup
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  12. Canned Cranberry Beans
    16.4g (66% DV) in 1 cup
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  13. Split Peas
    16.3g (65% DV) in 1 cup
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  14. Lentils (Cooked)
    15.6g (63% DV) in 1 cup
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  15. California Avocados
    15.6g (63% DV) in 1 cup, pureed
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  16. Feijoa
    15.6g (62% DV) in 1 cup, pureed
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  17. Pinto Beans (Cooked)
    15.4g (62% DV) in 1 cup
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  18. Black Turtle Beans
    15.4g (61% DV) in 1 cup
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  19. Mung Beans (Cooked)
    15.4g (61% DV) in 1 cup
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  20. Cranberry Beans (Roman Beans)
    15.2g (61% DV) in 1 cup
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  21. Black Beans
    15g (60% DV) in 1 cup
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  22. Oat Bran
    14.5g (58% DV) in 1 cup
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  23. Rowal
    14.1g (57% DV) in 1 cup
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  24. Baked Beans
    13.9g (56% DV) in 1 cup
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  25. General Mills Fiber One Bran Cereal
    13.9g (55% DV) in 1/2 cup (1 NLEA serving)
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  26. Avocados
    13.5g (54% DV) in 1 avocado, NS as to Florida or California
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  27. Canned Navy Beans
    13.4g (53% DV) in 1 cup
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  28. Strawberry Guavas
    13.2g (53% DV) in 1 cup
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  29. Lima Beans
    13.2g (53% DV) in 1 cup
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  30. Cooked Red Kidney Beans
    13.1g (52% DV) in 1 cup
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  31. Florida Avocados
    12.9g (52% DV) in 1 cup, pureed
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  32. Sapodilla
    12.8g (51% DV) in 1 cup, pulp
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  33. Kelloggs All-bran Bran Buds
    12.8g (51% DV) in 1/ 3 cup (1 NLEA serving)
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  34. Chickpeas (Garbanzo Beans) (Cooked)
    12.5g (50% DV) in 1 cup
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  35. Great Northern Beans
    12.4g (50% DV) in 1 cup
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  36. Canned Mature (White) Lima Beans
    11.6g (46% DV) in 1 cup
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  37. General Mills Fiber One 80 Calories Honey Squares
    11.6g (46% DV) in 3/4 cup (1 NLEA serving)
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  38. Mungo Beans (Cooked)
    11.5g (46% DV) in 1 cup
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  39. Kashi Good Friends
    11.5g (46% DV) in 1 cup (1 NLEA serving)
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  40. Canned Refried Beans
    11.4g (45% DV) in 1 cup
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  41. Kidney Beans
    11.3g (45% DV) in 1 cup
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  42. Cooked Large White Beans
    11.3g (45% DV) in 1 cup
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  43. Uncle Sam Cereal
    11.2g (45% DV) in 3/4 cup (1 NLEA serving)
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  44. Black-Eyed Peas (Cowpeas)
    11.1g (44% DV) in 1 cup
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  45. Canned Kidney Beans
    11g (44% DV) in 1 cup
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  46. Canned Red Kidney Beans
    11g (44% DV) in 1 cup
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  47. Sugar Apples
    11g (44% DV) in 1 cup, pulp
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  48. Granola Homemade
    10.9g (43% DV) in 1 cup
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  49. Fried Onion Rings
    10.9g (43% DV) in 1 serving
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  50. Breadfruit
    10.8g (43% DV) in 1 cup
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  51. Sun-dried Hot Chile Peppers
    10.6g (42% DV) in 1 cup
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  52. General Mills Fiber One 80 Calories Chocolate Squares
    10.6g (42% DV) in 3/4 cup (1 NLEA serving)
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  53. Kashi Golean
    10.5g (42% DV) in 1 cup (1 NLEA serving)
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  54. Canned Baked Beans
    10.4g (42% DV) in 1 cup
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  55. Familia
    10.4g (41% DV) in 1 cup
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  56. Boiled Soybeans (Edamame)
    10.3g (41% DV) in 1 cup
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  57. Elderberries
    10.2g (41% DV) in 1 cup
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  58. Cooked Hubbard Squash
    10g (40% DV) in 1 cup, cubes
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  59. Quaker Instant Oatmeal Cinnamon Swirl High Fiber
    10g (40% DV) in 1 packet (1 NLEA serving)
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  60. Semisweet Chocolate Made with Butter
    10g (40% DV) in 1 cup chips (6 oz package)
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  61. General Mills Fiber One Nutty Clusters & Almonds
    10g (40% DV) in 1 cup (1 NLEA serving)
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  62. General Mills Fiber One Honey Clusters
    9.9g (40% DV) in 1 cup (1 NLEA serving)
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  63. General Mills Fiber One Raisin Bran Clusters
    9.8g (39% DV) in 1 cup (1 NLEA serving)
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  64. Chia Seeds
    9.8g (39% DV) in 1 oz
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  65. General Mills Fiber One Caramel Delight
    9.6g (38% DV) in 1 cup (1 NLEA serving)
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  66. Mamey Sapote
    9.5g (38% DV) in 1 cup 1 Inch pieces
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  67. Fava Beans (Raw)
    9.5g (38% DV) in 1 cup
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  68. Durian
    9.2g (37% DV) in 1 cup, chopped or diced
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  69. Cooked Lima Beans
    9.2g (37% DV) in 1 cup
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  70. Broad Beans (Fava)
    9.2g (37% DV) in 1 cup
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  71. Frozen Raspberries
    9.1g (36% DV) in 1 cup, unthawed
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  72. Kelloggs All-bran Original
    9.1g (36% DV) in 1/2 cup (1 NLEA serving)
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  73. Rye Crispbread
    9.1g (36% DV) in 1 cup, crushed
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  74. Baked Acorn Squash
    9g (36% DV) in 1 cup, cubes
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  75. Whole Wheat Hot Natural Cereal Dry
    8.9g (36% DV) in 1 cup
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  76. Canned Lima Beans
    8.9g (36% DV) in 1 cup
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  77. Burrito With Beans Cheese And Beef
    8.9g (36% DV) in 1 burrito
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  78. Guavas
    8.9g (36% DV) in 1 cup
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  79. Uncooked Yellow Cornmeal
    8.9g (36% DV) in 1 cup
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  80. Uncooked Whole-Grain Cornmeal
    8.9g (36% DV) in 1 cup
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  81. Kashi Golean Vanilla Graham Clusters
    8.8g (35% DV) in 1 Cup (1 NLEA serving)
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  82. Cooked Green Peas
    8.8g (35% DV) in 1 cup
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  83. Cooked Green Peas (Salted)
    8.8g (35% DV) in 1 cup
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  84. Post Shredded Wheat N Bran Spoon-size
    8.7g (35% DV) in 1 (1/4) cup (1 NLEA serving)
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  85. Succotash
    8.6g (35% DV) in 1 cup
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  86. Kashi Golean Crisp Cinnamon Crumble
    8.6g (34% DV) in 3/4 cup (1 NLEA serving)
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  87. Canned Chili With Beans
    8.4g (34% DV) in 1 cup
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  88. Confectioners Coating Peanut Butter
    8.4g (34% DV) in 1 cup chips
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  89. Black Bean Soup
    8.4g (34% DV) in 1 cup
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  90. Peas
    8.3g (33% DV) in 1 cup
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  91. Cooked Blackeyed Peas
    8.3g (33% DV) in 1 cup
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  92. Nachos With Cheese Beans Ground Beef And Tomatoes
    8.2g (33% DV) in 1 serving
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  93. Boiled Sweet Potatoes
    8.2g (33% DV) in 1 cup, mashed
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  94. Cooked Bulgur
    8.2g (33% DV) in 1 cup
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  95. Oats Regular And Quick Not Fortified Dry
    8.2g (33% DV) in 1 cup
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  96. Post Raisin Bran Cereal
    8.1g (32% DV) in 1 cup (1 NLEA serving)
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  97. Edamame
    8.1g (32% DV) in 1 cup
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  98. Kashi Golean Crisp Toasted Berry Crumble
    8.1g (32% DV) in 3/4 cup (1 NLEA serving)
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  99. Raspberries
    8g (32% DV) in 1 cup
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  100. Whole Grain Sorghum Flour
    8g (32% DV) in 1 cup
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  101. Kashi Go Lean Crunch! Honey Almond Flax
    8g (32% DV) in 2/3 Cup (1 NLEA serving)
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  102. Loganberries (Frozen)
    7.8g (31% DV) in 1 cup, unthawed
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  103. Burrito With Beans And Cheese
    7.8g (31% DV) in 1 each burrito
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  104. Flax Seeds
    7.8g (31% DV) in 1oz
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  105. Cooked Artichokes (Globe Or French)
    7.7g (31% DV) in 1 cup
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  106. Kashi Golean Crunch!
    7.7g (31% DV) in 3/4 Cup (1 NLEA serving)
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  107. Blackberries
    7.6g (31% DV) in 1 cup
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  108. Cooked Collards
    7.6g (30% DV) in 1 cup, chopped
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  109. Kelloggs Mini-wheats Unfrosted Bite Size
    7.6g (30% DV) in 30 biscuits (1 NLEA serving)
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  110. Cooked Spelt
    7.6g (30% DV) in 1 cup
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  111. Cooked Green Soybeans
    7.6g (30% DV) in 1 cup
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  112. Post Grape-nuts Cereal
    7.5g (30% DV) in 1/2 cup (1 NLEA serving)
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  113. Quaker Shredded Wheat Bagged Cereal
    7.4g (30% DV) in 3 biscuits (1 NLEA serving)
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  114. Soursop
    7.4g (30% DV) in 1 cup, pulp
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  115. Kashi Go Lean Hot Cereal Creamy Truly Vanilla Dry
    7.4g (30% DV) in 1 packet (1 NLEA serving)
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  116. Kamut Cooked
    7.4g (30% DV) in 1 cup
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  117. Burrito With Beans And Beef
    7.2g (29% DV) in 1 item
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  118. Canned Pumpkin
    7.1g (28% DV) in 1 cup
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  119. Cooked Teff
    7.1g (28% DV) in 1 cup
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  120. Boysenberries (Frozen)
    7g (28% DV) in 1 cup, unthawed
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  121. Pomegranates
    7g (28% DV) in 1 cup
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  122. Artichokes (Globe Or French)
    6.9g (28% DV) in 1 artichoke, medium
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  123. Kashi 7 Whole Grain Nuggets
    6.8g (27% DV) in 1/2 cup (1 NLEA serving)
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  124. Cooked Taro
    6.7g (27% DV) in 1 cup, sliced
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  125. Kelloggs Raisin Bran
    6.7g (27% DV) in 1 cup ( 1 NLEA serving)
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  126. Gluten Free Corn Noodles (Cooked)
    6.7g (27% DV) in 1 cup
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  127. Corn Grits Yellow Regular And Quick Enriched Dry
    6.6g (27% DV) in 1 cup
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  128. Sun Country Kretschmer Toasted Wheat Bran
    6.6g (26% DV) in 1/4 cup (1 NLEA serving)
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  129. Post Great Grains Banana Nut Crunch
    6.6g (26% DV) in 1 cup (1 NLEA serving)
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  130. Wheatena Cooked With Water
    6.6g (26% DV) in 1 cup
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  131. Cooked Butternut Squash
    6.6g (26% DV) in 1 cup, cubes
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  132. Parsnips
    6.5g (26% DV) in 1 cup slices
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  133. Gooseberries
    6.5g (26% DV) in 1 cup
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  134. Coconut Bar Not Chocolate Covered
    6.4g (26% DV) in 100 grams
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  135. Cooked Acorn Squash
    6.4g (25% DV) in 1 cup, mashed
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  136. Post Honey Nut Shredded Wheat
    6.3g (25% DV) in 1 cup (1 NLEA serving)
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  137. Kelloggs Frosted Mini-wheats Big Bite
    6.3g (25% DV) in 7 biscuit (1 NLEA serving)
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  138. Kelloggs Cracklin Oat Bran
    6.2g (25% DV) in 3/4 cup (1 NLEA serving)
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  139. Wild Blueberries (Frozen)
    6.2g (25% DV) in 1 cup, frozen
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  140. Cooked Catjang Beans
    6.2g (25% DV) in 1 cup
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  141. Tamarinds
    6.1g (24% DV) in 1 cup, pulp
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  142. Kelloggs Frosted Mini-wheats Little Bites Chocolate
    6.1g (24% DV) in 1 cup (1 NLEA serving)
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  143. Post Shredded Wheat Original Spoon-size
    6.1g (24% DV) in 1 cup (1 NLEA serving)
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  144. Kashi Organic Promise Autumn Wheat
    6g (24% DV) in 29 biscuits (1 NLEA serving)
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  145. Kelloggs Frosted Mini-wheats Little Bites
    6g (24% DV) in 1 Cup (1 NLEA serving)
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  146. Fuyu Persimmon
    6g (24% DV) in 1 fruit (2-1/2 Inch dia)
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  147. Abiyuch
    6g (24% DV) in 1/2 cup
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  148. Malt-o-meal Raisin Bran Cereal
    6g (24% DV) in 1 cup (1 NLEA serving)
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  149. Dried Jujube
    6g (24% DV) in 100 grams
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  150. Malt-o-meal Frosted Mini Spooners
    6g (24% DV) in 1 cup (1 NLEA serving)
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  151. General Mills Raisin Nut Bran
    6g (24% DV) in 3/4 cup (1 NLEA serving)
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  152. Cooked Pearled Barley
    6g (24% DV) in 1 cup
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  153. Quaker Oatmeal Real Medleys Summer Berry Dry
    6g (24% DV) in 1 package (1 NLEA serving)
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  154. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raisin
    5.9g (24% DV) in 24 Biscuits (1 NLEA serving)
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  155. Lemons
    5.9g (24% DV) in 1 cup, sections
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  156. Kashi 7 Whole Grain Flakes
    5.9g (24% DV) in 1 cup (1 NLEA serving)
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  157. Kashi Organic Promise Cinnamon Harvest
    5.9g (24% DV) in 28 biscuits (1 NLEA serving)
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  158. Kashi Organic Promise Island Vanilla
    5.9g (24% DV) in 27 biscuits (1 NLEA serving)
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  159. Low Sodium Minestrone
    5.9g (24% DV) in 1 cup
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  160. Kelloggs Special K Low Fat Granola
    5.9g (24% DV) in 1/2 cup (1 NLEA serving)
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  161. Quaker Weight Control Instant Oatmeal Maple And Brown Sugar
    5.9g (23% DV) in 1 packet (1 NLEA serving)
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  162. Quaker Instant Oatmeal Weight Control Cinnamon
    5.9g (23% DV) in 1 packet (1 NLEA serving)
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  163. Kelloggs Frosted Mini-wheats Bite Size
    5.8g (23% DV) in 21 biscuits (1 NLEA serving)
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  164. Kelloggs Frosted Mini-wheats Touch Of Fruit In The Middle Raspberry
    5.8g (23% DV) in 24 biscuits (1 NLEA serving)
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  165. Post Shredded Wheat Original Big Biscuit
    5.8g (23% DV) in 2 biscuits (1 NLEA serving)
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  166. Quaker Toasted Multigrain Crisps
    5.8g (23% DV) in 1 (1/4) cup (1 NLEA serving)
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  167. Firm Tofu
    5.8g (23% DV) in 1 cup
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  168. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    5.8g (23% DV) in 12 inch sub
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  169. Kashi Organic Promise Berry Fruitful
    5.8g (23% DV) in 29 biscuits (1 NLEA serving)
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  170. Snickers Marathon Double Chocolate Nut Bar
    5.8g (23% DV) in 1 bar
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  171. Canned Minestrone
    5.8g (23% DV) in 1 cup
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  172. Cooked Winter Squash
    5.7g (23% DV) in 1 cup, cubes
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  173. General Mills Wheat Chex
    5.7g (23% DV) in 3/4 cup (1 NLEA serving)
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  174. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    5.7g (23% DV) in 1/2 cup (1 NLEA serving)
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  175. Cooked Oat Bran
    5.7g (23% DV) in 1 cup
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  176. Kashi Berry Blossom
    5.7g (23% DV) in 3/4 cup (1 NLEA serving)
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  177. Quaker Weight Control Instant Oatmeal Banana Bread
    5.7g (23% DV) in 1 packet (1 NLEA serving)
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  178. Kelloggs Frosted Mini-wheats Maple & Brown Sugar Bite Size
    5.7g (23% DV) in 25 biscuits (1 NLEA serving)
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  179. Malt-o-meal Blueberry Mini Spooners
    5.7g (23% DV) in 1 cup (1 NLEA serving)
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  180. Kelloggs Frosted Mini-wheats Bite Size Strawberry Delight
    5.6g (22% DV) in 25 biscuits (1 NLEA serving)
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  181. Kelloggs Frosted Mini-wheats Bite Size Blueberry Muffin
    5.6g (22% DV) in 25 biscuits (1 NLEA serving)
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  182. Quaker Oatmeal Real Medleys Peach Almond Dry
    5.6g (22% DV) in 1 package (1 NLEA serving)
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  183. Moms Best Sweetened Wheat-fuls
    5.5g (22% DV) in 1 cup (1 NLEA serving)
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  184. Post Bran Flakes
    5.5g (22% DV) in 3/4 cup (1 NLEA serving)
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  185. Kashi Heart To Heart Instant Oatmeal Golden Brown Maple Dry
    5.5g (22% DV) in 1 packet (1 NLEA serving)
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  186. Kelloggs Special K20 Protein Powder
    5.4g (22% DV) in 1 packet
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  187. Kelloggs Raisin Bran With Cranberries
    5.4g (22% DV) in 1 (1/4) Cups (1 NLEA serving)
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  188. Fried Yellow Plantains
    5.4g (22% DV) in 1 cup
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  189. Kiwifruit
    5.4g (22% DV) in 1 cup, sliced
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  190. Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry
    5.4g (22% DV) in 1 package (1 NLEA serving)
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  191. Kashi Heart To Heart Instant Oatmeal Apple Cinnamon Dry
    5.4g (22% DV) in 1 packet (1 NLEA serving)
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  192. Kashi Honey Sunshine
    5.4g (21% DV) in 3/4 cup (1 NLEA serving)
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  193. Kelloggs Raisin Bran Cinnamon Almond
    5.3g (21% DV) in 1 (1/4) cup (1 NLEA serving)
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  194. Wheat And Bran Presweetened With Nuts And Fruits
    5.3g (21% DV) in 1 cup (1 NLEA serving)
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  195. Post Great Grains Cranberry Almond Crunch
    5.3g (21% DV) in 3/4 cup (1 NLEA serving)
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  196. Cooked Yam
    5.3g (21% DV) in 1 cup, cubes
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  197. Quaker Low Fat 100% Natural Granola With Raisins
    5.3g (21% DV) in 2/3 cup (1 NLEA serving)
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  198. Quaker Oatmeal Real Medleys Apple Walnut Dry
    5.3g (21% DV) in 1 package (1 NLEA serving)
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  199. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    5.2g (21% DV) in 1 item
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  200. Roasted Squash and Pumpkin Seeds (With Shells)
    5.2g (21% DV) in 1 oz (85 seeds)
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