Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3106
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.759.4
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.9222
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.621.2
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.820
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.9863019.5
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.8818.8
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.58150017.4
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.0628116.3
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.915.3
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.35814.7
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.413.4
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.613.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.0312.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.212
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.516311.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.511.4
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.211.2
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.611
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.2711
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.911
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.410.7
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.3834410.4
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.3834410.4
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.4310
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.21489.77
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.89.5
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.489.44
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.69.4
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.321689.27
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.49.24
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.951579.2
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.8108.96
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.658.94
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.38.93
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.171322478.8
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.58.8
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.538.75
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.5728.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.11158.68
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.51068.57
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.738.55
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.338.37
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.32238.3
OatsOats41.60.48NA3.641373.812340333119.61.543.066.348.17
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.71247.85
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.5377.84
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.93407.63
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.757.43
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.367.4
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.731797
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.96.75
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.586.72
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.26.54
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.47106.5
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.36.48
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.66.24
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.466.18
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.36.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.076.07
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.56.05
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.526
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.825.9
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.625.72
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.53115.7
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.345.68
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.485.57
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.575.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.85.5
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.25.47
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.135.4
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.975.4
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.942205.35
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.765.25
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.525.2
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.45.2
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.85.1
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.35.03
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.85.03
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.354.83
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.661954.82
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.544.7
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.544.63
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.434.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.174.37
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.5214.27
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.534.17
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.834
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.474
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.473.97
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.731713.9
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.93.8
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.71943.75
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.763.62
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.573.6
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.971183.4
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.563.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.063.4
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.673.34
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31803.28
Minerals in Top 100 Cereals & Nuts with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Fiber per 300 calories.
Top 5 cereals & nuts with most amount of fiber per 300 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Dried Chia Seeds
- Crude Rice Bran