Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA35838
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.5
ChiaDried Chia Seeds2204139158126.50191NANANANA15675
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.212483
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.1610872
Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.584
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.777
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.2
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.845
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.5
RyeRye grain15337.40.890.49303444.450.50.733.2268.547
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.577
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA60105
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.6
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.5
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.7
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.796
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.370
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.3
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.4
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1696203.80.857.120351NANANANA5329
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.693
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA5278
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.32155062
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry16199.431.30.134.060360NANANANA5034
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.495
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.5
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.566
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.560
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.45314891
OatsOats176431.35.520.5110301NANANANA4876.6
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.696
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.2
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.795
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.795
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.3
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.460
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.2
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.24597
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes20681271200102351670.0452.41644514
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.32194468
PecansPecans nuts3134326284.4794063180.180.1817.743.541.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.668
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.643
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA4277
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.763
CoconutRaw Coconut Meat160615213501.6606928.3NANANA4115
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.32203936
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.33994
MilletRaw Millet1715193.280.549.140330NANANANA38.650
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled96610.31.930.433.60207NANANANA36.711
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.3
Light Rye FlourRye flour, light16196.030.680.382.2703484.20.410.642.636.344.5
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.3
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.63465
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.4
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.7
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA3337
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.6
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.864
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.5
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.4
WalnutsEnglish Walnuts296629627.841173062120.410.361130.469
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.448
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.2
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.5135
HickorynutsDried Hickorynuts2980292324.7594082.8NANANANA2957.7
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.042867
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted93912.23.31.550182NANANANA27.228
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.2137
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.4
Roasted European ChestnutsNuts, chestnuts, european, roasted11119.981.880.423.5024048NANANA2314.4
Dry CouscousCouscous, dry17062.90.530.0541.10351NANANANA22.758
Almond pasteNuts, almond paste2077126120.925.30217164NANANA21.841
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.812
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled76210.42.81.34.270145NANANANA21.824
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7216.81.10.182.47NA1433.860.320.320.912126.4
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.8
Boiled BulgurCooked Bulgur3761.10.190.0180.43084.30.45NANANA20.414
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry16153.670.520.131.370336NANANANA19.551.5
Cooked KamutCooked Khorasan Wheat5993.760.35NANA012514NANANA19.526
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.8618143
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.727
Enriched SemolinaSemolina, enriched16334.760.680.171.80330NANANANA17.757.5
SemolinaSemolina, unenriched16334.760.680.171.80330NANANANA17.757.5
Cooked SpeltSpelt, cooked5763.86NANANA0120NANANANA17.725
Pearled BarleyCooked Pearled Barley55820.420.0950.8801281.27NANANA17.210.3
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.862
Glazed WalnutsNuts, walnuts, glazed226816216NANA0216146NANANA16.337.6
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.2
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.8
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.434
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Fiber per 1 pound.
Top 5 cereals & nuts with most amount of fiber per 1 pound are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour