Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.4
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.8
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA2737
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA2327
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.4
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.5
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA1941
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
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6
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
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453
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
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA1627
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835
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
LentilsRaw Lentils1421.50.220.160.590902.90.3802.11535
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.4
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Macronutrients in Top 100 Cereals & Legumes with the highest Fiber content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Fiber per 500 calories.
Top 5 cereals & legumes with most amount of fiber per 500 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Canned Cranberry Beans
- Canned Black Turtle Beans