Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7314
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3170
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.2158
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7100
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.699
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.699
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.599
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.44998
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.794
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.588
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.383.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.34881.8
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.580
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.475.4
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.34372.6
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.7470.3
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.568.7
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.63664.7
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.454062
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.761.5
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.761.5
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.054561.5
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.32661
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.54860.7
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.660.3
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.64560.3
RyeRye grain951.46NA10.443710.2NA13182024557.9410.54260
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.5114259.5
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.84452.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.352
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.350.4
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.8104050.4
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.450.4
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.749.6
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.548.4
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
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA1262335833254114143
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.33143
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.842.5
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.742.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.642.5
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.442
OatsOats2142.5NA18.770319.5635207617031017.9415.832.642
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA13181492252143113342
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.125341.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.3325141.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.225041.3
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
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.538
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.5426437.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.7537.3
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.43437
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.636.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.925035.7
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.4526134.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.5225734
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.433.7
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.833.7
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.233.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.7612326133
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.9727633
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.1832
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.5231.8
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.231.8
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.43531.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.0427631.4
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.6631
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.126730.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.0723930
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.3328830
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.2526629.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1111.2NA7.942062.27NA66721114.7631.87.0326329
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
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.527427.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.7727727.8
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.727.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.1430027.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.1430027.4
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.44526.6
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.2726.6
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1711.07NA4.41832NA472152411.5203.5727226.6
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.226.6
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.726
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.127825.8
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.73425.8
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.9726625.4
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.526525.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.328825.4
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.3330825
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.4825025
Minerals in Top 100 Cereals & Legumes with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Fiber per 14 ounces.
Top 5 cereals & legumes with most amount of fiber per 14 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans