Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.135.3
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.5820
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.37.32
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.27.08
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.946.65
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.332106.5
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.666.26
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.535005.8
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.69945.42
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.35.1
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.674.9
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.144.47
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.874.43
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds12.30.15NA0.7458.70.11NA20.6206NA4.042.314.13
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.743.95
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.23.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.24233.8
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.063.74
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.883.7
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.13.67
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.633.65
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.83.57
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.461153.47
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.461153.47
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.143.4
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.43.26
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.263.17
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.163.15
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.533.13
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.67563.1
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.83.1
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.43.07
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.333
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels230.26NA1.37610.25NA13771.66.076.881.80.883
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.432.98
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.22.93
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.52.93
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.842.9
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.5242.9
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.7382.9
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.32.86
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.242.85
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.442.8
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.1742.77
OatsOats140.16NA1.245.51.26411341106.530.511.022.12.72
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.52.6
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.332.6
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.32.54
Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.44NA2.6630.44NA113846.11.951.270.582.48
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.452.47
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.72.33
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.32.25
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.22.24
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.42.18
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.42.17
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.762.16
Roasted European ChestnutsNuts, chestnuts, european, roasted120.21NA0.3713.50.48NA43.72420.490.820.2316.52.1
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.822.06
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.772.04
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.022.02
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.832
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.842
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.271.97
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.211.9
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.61.9
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.781.9
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt9.20.3NA1.1210.34NA18779.3NA0.480.860.161.86
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.861.84
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.591.84
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.41.82
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.041.8
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.321.8
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.33731.8
Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.25NA0.5225.42NA49.31050.6500.350.921.75
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.171.74
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.461.73
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.941.7
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.761.68
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.271.68
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.11.6
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.55651.6
TahiniSesame Butter from Roasted Kernels71.60.27NA1.5160.24NA12369.65.819.30.780.511.56
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.851.54
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.811.47
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.391.46
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.341.42
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.511.4
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.281.33
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.370.17NA0.35170.52NA36.8550.840.140.630.161.33
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.161.32
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.58571.3
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.31.27
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.81.25
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.61.2
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.191.2
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.31.14
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.521.14
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels9.060.22NA1.4960.78NA2051371.643.141.330.351.13
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.221.1
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.76601.1
Minerals in Top 100 Cereals & Nuts with the highest Fiber content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of fiber per 100 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Dried Chia Seeds
- Crude Rice Bran