Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.779
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.942.8
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.834.4
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.9627.3
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.824
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.1321
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.518.4
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.4417.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.2517
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.5372316.3
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.131015.6
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.5515.4
RyeRye grain240.37NA2.631102.58NA3325101422.6510.615
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.314
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.31113
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.413
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.412.7
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.93912.5
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.412.5
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
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.712
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.4511.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.7511.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.3111.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.211
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.811
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.81011
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.411
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.910.7
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.281110.7
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.710.7
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.3710.6
OatsOats540.63NA4.71774.916052342925.423.978.2210.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.3410.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.810.5
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.410.3
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.6410.3
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.8510.3
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
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.59.9
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.59.9
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.39.7
PecansPecans nuts701.2102.531214.515.62774103.804.533.529.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.139.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.529.4
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.129.4
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.059.3
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.29.2
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.1479
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.368.6
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.738.6
MilletRaw Millet80.75NA31141.6329.52851952.751.688.678.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.78.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.68
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.48
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.88
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.427.5
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
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.37
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.36.7
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.586.7
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.076.7
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.46.7
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.36.6
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.556.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.036.5
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.656.4
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.766.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.76
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.236
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.625.7
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.55.1
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.565
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.48144.8
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.34.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.34.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.74.6
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.45124.6
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.84.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.24.3
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.84654.3
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.964
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.83.9
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.73.9
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.73.9
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.63.9
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.83.8
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.283.7
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.33.6
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.13123.6
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.673.5
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.43.4
Minerals in Top 100 Cereals & Nuts with the highest Fiber content per 100 g
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Fiber per 100 grams.
Top 5 cereals & nuts with most amount of fiber per 100 grams are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour