Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.779
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.942.8
Carob flourCarob flour3480.57NA2.94540.51NA798275.3350.923.5839.8
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.825
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.141125
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.825
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.725
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.424.7
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.824
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.722
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.1321
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.61220.6
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.720
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.831019
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.351118.3
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.9517.7
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.4417.3
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.0516.3
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.131015.6
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.21115.5
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.651115.5
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.315.5
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.5515.4
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.651215.3
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.815
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.315
RyeRye grain240.37NA2.631102.58NA3325101422.6510.615
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.615
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.31113
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.413
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.412.7
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.551012.7
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.412.7
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.93912.5
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.6812
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.812
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.5712
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.171112
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.81011
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.311
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.8211
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.2610.7
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.281110.7
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.710.7
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.371210.6
OatsOats540.63NA4.71774.916052342925.423.978.2210.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.3410.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt690.212.22.36530.53NA1443892.901.036410.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt730.15NA2.84680.51NA1694631.321.163.210.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt620.19NA2.48740.46NA1833251.351.066310.4
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.410.3
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.7421210
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.8510
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.7510
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.121110
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.169.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt630.12NA1.08560.38NA1023701.260.6466.69.4
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.459.4
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.549.3
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.29.2
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt460.222.22.1500.45NA1474366.210.98639
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt270.21NA2.1700.44NA1403551.211.1265.78.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt500.23NA2.1500.37NA1353871.311.1464.78.6
MilletRaw Millet80.75NA31141.6329.52851952.751.688.678.5
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.58.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.88.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.78.3
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt140.18NA1.3360.4NA993620.62169.58.3
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.88.1
Chunk Style Peanut ButterPeanut butter, chunk style, without salt450.583.11.91601.8NA3197458.2172.81.148
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.48
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.88
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.67.9
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.937.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt290.22NA2.4530.59NA1274014.931.03677.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.27.6
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt270.16NA1.4480.3NA992662.520.8472.77.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.07677.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.37.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.73117.3
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.47.3
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.37.3
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.27.1
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt680.25NA2.13500.52NA1653914.120.88697
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt170.242.22.4430.52NA1115084.520.9569.87
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.37
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned350.19NA1.9350.23NA1083081.33840.5475.66.9
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium350.19NA1.9350.23NA1083081.31380.5475.66.9
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.36.7
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.586.7
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt430.27NA1.1460.5NA1193842.950.968.66.7
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.46.7
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.36.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.3706.5
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.556.5
Boiled Kidney BeansBoiled All Types Kidney Beans350.22NA2.22420.43NA1384051.111676.4
Canned Chickpeas Canned Chickpeas , Solids450.25NA1.07260.85NA851263.12460.6366.76.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt530.14NA1.75630.41NA1562312.570.8372.56.4
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned340.14NA1.55320.2NA862603.13320.8477.66.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.38636.3
Minerals in Top 100 Cereals & Legumes with the highest Fiber content per 100 g
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Fiber per 100 grams.
Top 5 cereals & legumes with most amount of fiber per 100 grams are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans