Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647790
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.799428
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858344
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6273
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108238
Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.3210
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5506.9NA3326204.96NA9209190NA18010345184
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.794173
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA7740406034439010250169
Dried CoconutDried Coconut Meat2607.96NA33.290027.5NA206054301853702030163
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101156
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5154
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106151
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.633140
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA84208920792120123111132
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124131
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104127
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390125
AlmondsNuts, almonds269010.3NA37270021.84534810733041103144125
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128122
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396122
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110118
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.547118
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.595117
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.5116
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt57018.3NA68129021NA115804910NA305310115
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt70018.3NA38129021NA115508500793305312111
Blanched HazelnutsBlanched Hazelnuts Or Filberts149016NA331600127NA310065804102258110
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA25302940793018100110
Roasted AlmondsDry Roasted Almonds268011NA37.3279022.3NA4710713020303324109
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.859107
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110107
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107107
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7106
OatsOats5406.26NA47.21770491600523042902542039.782.2106
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.4106
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added29109.55NA36.8274024.6NA46606990411030.728105
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484103
Plain Almond ButterPlain Almond Butter no Salt34709.34NA35279021.3NA5080748024703316.4103
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.5103
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121101
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5101
BuckwheatBuckwheat18011NA222310135523470460083102498100
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112100
Blanched AlmondsNuts, almonds, blanched236010.3NA32.8268018.4NA481065903219029.74599
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes1102.95NA155109.6NA1000361016128507.115599
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.55397
PecansPecans nuts7001210025.31210451562770410038045.335.296
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.395
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts123017.5NA43.8173055.5NA31007550410252594
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.71194
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.593
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.78292
CoconutRaw Coconut Meat1404.35NA24.332015NA113035601012001147090
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.686
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.386
MilletRaw Millet807.5NA30114016.32952850195027501786.785
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2704.47NA103209.5NA9305180NA305.248781
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA1980363011740131680
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.311480
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.280
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.275
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.310973
CornYellow Corn Grain 703.14NA2712704.85NA210028701553502210473
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA241028701553501810373
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.68271
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA4570563085503113370
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.711367
Chow MeinChow Mein Chinese Noodles01.24NA64.31905.77NA980103028586608.11667
WalnutsEnglish Walnuts98016NA291580342103460441049203140.767
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.712467
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.310366
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.565
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52012.8NA80.7550045NA1174078809418076.420.365
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.564
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.662
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted86013.2NA96201.63NA175010820NA28010.349760
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.360
Sunflower Seed ButterSunflower Seed Butter no Salt64016NA41.2311020.7NA66605760104430496.257
Roasted European ChestnutsNuts, chestnuts, european, roasted2905.07NA9.133012NA1070592012205.740551
Dry CouscousCouscous, dry2402.47NA114407.8NA17001660NA1008.385.650
Almond pasteNuts, almond paste17204.54NA1613008.56NA2580314042901514148
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.368348
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled61010.7NA65001.32NA12408750NA2308.359348
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA1100770342601160746
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.512046
Boiled BulgurCooked Bulgur1000.75NA9.63206.1NA4006806505.777845
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry2301.44NA132804.8NA800164083184004.59243
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.465243
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.640
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.461839
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.512739
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.512739
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.566639
Pearled BarleyCooked Pearled Barley1101.05NA13.32202.6NA54093086308.268838
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.52337
Glazed WalnutsNuts, walnuts, glazed710NANA13NANANANA2320NA4460NA62.836
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.311836
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.735
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA402012434
Minerals in Top 100 Cereals & Nuts with the highest Fiber content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Fiber per 1 kilogram.
Top 5 cereals & nuts with most amount of fiber per 1 kilogram are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour