Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.6
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Lemon PeelRaw Lemon Peel1871.20.150.10.25063.516.6NANANA425.95
OatsOats154427.44.830.449.620263NANANANA4267
Orange PeelRaw Orange Peel3850.790.0950.0440.12099NANANANA425.95
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253
Passion-fruit, PurpleRaw Passion-fruit, Purple3852.780.230.0041.6309344.5NANANA41.38.73
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Raw Dried FigsFigs, dried, uncooked9883.70.5701.37025319091980.283913
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked9641.270.210.0640.310262227NANANA34.53.7
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.3
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.72
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Sweetened Dried BlueberriesBlueberries, dried, sweetened12589.920.790.654.50318268NANANA29.89.92
Frozen NanceNance, frozen, unsweetened2904.6NANANANA67.43318.814.2029.82.6
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked10402.50.140.0080.580277247NANANA29.87.42
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841
Dried PlumsRaw Dried Plums9531.50.350.0670.17025415149.21010.6288.65
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.6
Nance, canned, syrup, drainedNance, canned, syrup, drained3775.1NANANANA906232.529.40.2827.82.22
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA2710
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.94
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.2
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.643
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
KumquatsRaw Kumquats2823.40.410.190.4906337NANANA25.87.46
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.76
FeijoaRaw Feijoa2421.670.410.120.42060.432.511.79.211.625.42.8
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar5041.230.0670.0040.280134109NANANA25.43.6
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.13
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.7
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar5561.150.0640.0040.270147NANANANA233.4
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.410
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.3
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.75
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened1981.030.0360.20.39048.427.3NANANA214.37
Sweetened Dried CranberriesCranberries, dried, sweetened12224.330.350.0910.63032928810711862.7210.67
Frozen LoganberriesLoganberries, frozen2181.230.0440.230.46051.730.6NANANA216.03
SapodillaRaw Sapodilla3294.370.7700.044079.2NANANANA211.75
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.211
Frozen BlackberriesBlackberries, frozen, unsweetened2541.70.060.330.6506242.3NANANA204.7
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.6
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained4251.35NANANANA11276.535.8400.0419.42.22
BreadfruitRaw Breadfruit4090.910.190.0710.19010843.7NANANA19.44.25
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.2
Oranges with Peel Raw Oranges with Peel 2501.20.140.0640.17061.5NANANANA185.16
Dark RaisinsDark Seedless Raisins11870.990.370.0560.15031525913812101813
Frozen Wild BlueberriesBlueberries, wild, frozen2260.640.12NANA055NA14.713.2017.50
Dried Zante CurrantsCurrants, zante, dried11510.870.340.0480.140306247129118017.513.6
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4090.640.020.120.23010486.4NANANA17.52.78
Sugar-applesRaw Sugar-apples3731.150.1900.16094NANANANA17.58.18
Red CurrantsRaw Red And White Currants2220.790.0670.140.21054.829.31412.82.42175.56
GooseberriesRaw Gooseberries1752.30.150.181.08040.4NANANANA173.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA1745
Frozen RaspberriesRed Frozen Raspberries2223.20.250.0750.06050261311.41.75174.56
Raspberries PureeRaspberries Puree with Seeds2183.850.250.110.12NA45.72613120.83174.37
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7
Stewed Dried FigsFigs, dried, stewed4251.60.2500.59010993NANANA16.75.64
Macronutrients 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 macronutrients 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