Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7314
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3170
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.794
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.383.3
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.568.7
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.454062
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.32661
RyeRye grain951.46NA10.443710.2NA13182024557.9410.54260
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.679157.5
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.679157.5
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.679157.5
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.679157.5
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.84452.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.352
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.851.6
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.450.4
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.749.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.648.4
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.23848.4
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.547
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.743.7
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.742.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.642.5
Lemon PeelRaw Lemon Peel5320.37NA3.1859.5NANA47.66352.78240.9932442
OatsOats2142.5NA18.770319.5635207617031017.9415.832.642
Orange PeelRaw Orange Peel6390.37NA3.1887.3NANA83.38413.97120.9928842
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA13181492252143113342
Passion-fruit, PurpleRaw Passion-fruit, Purple47.60.34NA6.35115NANA27013812.41110.428941.3
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.441
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.944840
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.533540
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.739.7
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.339.7
Raw Dried FigsFigs, dried, uncooked6431.14NA8.062702.02NA26626992.439.72.211939
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.636.5
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked55.60.76NA5.5663.50.36NA15117865.163450.7912634.5
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.433.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1111.44NA161671.2NA4723953227.82.2612632.5
Deglet Noor DatesDates, deglet noor1550.82NA4.051711.04NA2462604127.941.1581.531.8
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.231.8
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.43531.8
Sweetened Dried BlueberriesBlueberries, dried, sweetened75.40.64NA3.5771.4NANA1438492.4121.9458.729.8
Frozen NanceNance, frozen, unsweetened1830.16NA1.579.40.98NA39.79681.6120.3632029.8
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1351.47NA8.331311.3NA23421150.79241.5510629.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.5512329
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.329
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.774129
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.729
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.628
Dried PlumsRaw Dried Plums1711.1163.71631.2NA27429051.27.941.7512328
ElderberriesRaw Elderberries1510.24NA6.3520NANA15511112.4240.4431727.8
Nance, canned, syrup, drainedNance, canned, syrup, drained1670.21NA1.4763.50.68NA27.8770NA31.80.2429727.8
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.727.8
Seeded RaisinsRaisins, seeded1111.2NA10.31191.06NA29832742.41110.7165.827
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.44526.6
AvocadosRaw Avocados47.60.7527.82.21150.56NA20619251.627.82.5429126.6
Medjool DatesDates, medjool2541.44NA3.572141.17NA2462762NA3.971.7584.626.6
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.2726.6
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.226.6
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.726
KumquatsRaw Kumquats2460.38NA3.479.40.54NA75.4738039.70.6732125.8
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.73425.8
RaspberriesRaw Raspberries990.36NA2.7487.32.66NA1155990.793.971.6734025.8
FeijoaRaw Feijoa67.50.14NA0.5635.70.33NA75.4683NA120.2433125.4
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar63.50.71NA4.0563.50.63NA11110240.4120.7525625.4
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.728324.6
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.824.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.558024
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar59.50.68NA3.8559.50.6NA1079729.53120.7124323
GuavasRaw Common Guavas71.40.91NA1.0387.30.6NA15916552.47.940.9132121.4
Strawberry GuavasRaw Strawberry Guavas83.3NANA0.8767.5NANA1071159NA147NA32021.4
Mamey SapoteRaw Mamey Sapote71.40.85NA3.143.70.81NA1031802NA27.80.7525721.4
BlackberriesRaw Blackberries1150.65NA2.4679.42.56NA87.36431.63.972.135021
Frozen BoysenberriesBoysenberries, frozen, unsweetened1070.32NA3.3763.52.17NA1075520.793.970.8734121
Sweetened Dried CranberriesCranberries, dried, sweetened35.70.25NA1.55160.71NA31.81942.4200.462.721
Frozen LoganberriesLoganberries, frozen1030.46NA2.5483.34.95NA1035750.793.971.3533621
SapodillaRaw Sapodilla83.30.34NA3.1847.6NANA47.67662.447.60.431021
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.412520.2
Frozen BlackberriesBlackberries, frozen, unsweetened1150.48NA3.1887.34.85NA1195561.63.970.9932620
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.33420
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained75.4NANA8.73249.13NA55.6183NA3.970.4828019.4
BreadfruitRaw Breadfruit67.50.33NA2.14990.24NA11919452.47.940.4828019.4
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.527119
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.518.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.4524118.3
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.518.3
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.2630918
Oranges with Peel Raw Oranges with Peel 2780.23NA3.1855.6NANA87.37782.787.940.4432718
Dark RaisinsDark Seedless Raisins2461.089287.11431.1NA38929532.41031.4361.418
Frozen Wild BlueberriesBlueberries, wild, frozen67.5NANA2.327.811.4NA51.6270NA122.6634117.5
Dried Zante CurrantsCurrants, zante, dried3491.2NA7.461431.37NA39330842.781711.477017.5
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened59.50.42NA2.5851.62.58NA67.54521.23.970.7128917.5
Sugar-applesRaw Sugar-apples950.34NA2.483.3NANA1279802.435.70.429117.5
Red CurrantsRaw Red And White Currants1310.42NA3.9751.60.74NA17510912.43.970.9133317
GooseberriesRaw Gooseberries990.28NA1.2339.70.57NA1077862.43.970.4834917
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.617
Frozen RaspberriesRed Frozen Raspberries950.36NA3912.42NA119730NA161.2333717
Raspberries PureeRaspberries Puree with Seeds910.34NA2.74992.7NA119774NA161.2334117
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.325917
Stewed Dried FigsFigs, dried, stewed2780.49NA3.51150.87NA11511670.79160.9527716.7
Minerals in Top 100 Fruits & Cereals with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by most amount of Fiber per 14 ounces.
Top 5 fruits & cereals with most amount of fiber per 14 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Hulled Barley