Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419
OatsOats1298.871.560.143.1085NANANANA13.621.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.94
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.6
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.34
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Macronutrients in Top 90 Cereals with the highest Fiber content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Fiber per 500 calories.
Top 5 cereals with most amount of fiber per 500 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Cooked Oat Bran