Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35157
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.685
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.568.3
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.61454
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.347.2
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.92121241.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.9336.5
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.734.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.9233.5
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.9532.3
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.232031
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.171330.6
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.262130
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.5527.8
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.42226
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.626
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.725.2
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.831825
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.7525
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.324.2
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.61924.2
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.823.4
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.323.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.823.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.4423
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.5223
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.422
Blanched HazelnutsBlanched Hazelnuts Or Filberts2963.18NA6.5531825NA61513068.1404.3711.522
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.552022
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.821.6
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.721.2
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.52221.2
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.321.2
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.6721
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.321
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.621
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added5771.9NA7.35444.9NA92513878.1426.15.5621
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.720.4
Plain Almond ButterPlain Almond Butter no Salt6891.85NA6.935544.23NA100814844.76146.533.2520.4
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.6720.4
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.972420
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.620
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.320
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.22220
Blanched AlmondsNuts, almonds, blanched4682.04NA6.55323.64NA95513086.3537.75.98.9519.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes220.59NA31011.9NA198716325661.430.719.6
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.519.2
PecansPecans nuts1392.4205.022408.93315508147.5409719
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.2419
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.96518.7
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.2218.7
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.0518.5
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.318.3
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.29318
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.717
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.417
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.217
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.039716
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.216
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.616
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.516
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.815
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.714.5
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.614.5
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.414.5
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.314
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.414
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.413.3
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.1413.3
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.0813.3
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.613.3
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.413
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.351713
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.0313
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.2612.7
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.412.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.049912
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.412
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.2311.3
Roasted European ChestnutsNuts, chestnuts, european, roasted57.51NA1.865.52.34NA21211752.43.971.1380.310
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.65179.92
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.94289.53
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.251369.53
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.651189.53
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.221209.13
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.89.13
Boiled BulgurCooked Bulgur200.15NA1.963.51.2NA79.41351.29.921.131548.93
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.38.53
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.651298.53
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.847.94
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.661237.74
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.1257.74
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.1257.74
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.51327.74
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.631377.54
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.527.34
Glazed WalnutsNuts, walnuts, glazed141NANA2.56NANANANA460NA885NA12.57.14
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.47.14
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.26.95
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.56.75
Minerals in Top 100 Cereals & Nuts with the highest Fiber content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Fiber per 7 ounces.
Top 5 cereals & nuts with most amount of fiber per 7 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour