Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.6
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156
Carob flourCarob flour22206.50.90.042.120889491NANANA39846.2
French BeansRaw French Beans3430202.27.654.40641NANANANA252188
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA250261
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA249236
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA249211
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA247230
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.218238159
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.427222231
Rice BranCrude Rice Bran316020941.73.1671.404979225210134
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA206206
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA202219
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA190215
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA183252
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA177386
Hulled BarleyBarley, hulled3540234.821.11007358NANANA173125
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA163239
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA15699
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA155213
Black BeansRaw Black Beans3410143.662.783.32062421NANANA155216
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.320155214
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA154173
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.3153223
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA152225
White BeansRaw White Beans33308.52.21.661.98060321NANANA152234
RyeRye grain338016.31.971.086.607599.81.11.67.1151103
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA150217
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA13196
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA127199
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA127210
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA127107
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA125123
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA122205
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA122154
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA122113
Medium Rye flourRye flour, medium3490151.80.9860754111.20.69118109
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.6
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA108224
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA108239
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.7107246
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.9107146
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.6107132
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA106235
OatsOats389069121.124.20663NANANANA106169
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA106134
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA10492
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA103117
Barley flourBarley flour or meal3450163.350.776.9507458NANANA101105
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA73126226101135
BuckwheatBuckwheat3430347.40.789.60715NANANANA100133
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA17100126
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA96378
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.394280
SoybeansRaw Soybeans44601992913.399030273.3NANANA93365
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.892139
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.49090
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.6
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA8693
MilletRaw Millet378042.27.231.18200729NANANANA85110
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA85258
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.2697021349004984244
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.8
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.4
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA81433
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.24280241
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.78098
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.280133
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA7990
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA78248
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.6
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.3
CornYellow Corn Grain 365047.46.670.652107436.4NANANA7394
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA7381
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA71103
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.3
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA7078
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA70141
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned9102.90.750.570.6801662.3NANANA6960.3
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium9102.90.750.570.6801662.3NANANA6960.3
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.71467136
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA67109
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.6
SorghumSorghum Grain329034.66.10.6515072125.3NANANA67106
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.3
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.3
Oat FlourPartially Debranned Oat Flour404091161.45320657801565147
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.7
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.5
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.4
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA6397
Macronutrients in Top 100 Cereals & Legumes with the highest Fiber content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Fiber per 1 kilogram.
Top 5 cereals & legumes with most amount of fiber per 1 kilogram are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans