Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA11212
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722
Carob flourCarob flour3150.920.130.0060.3012669.6NANANA56.46.55
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.7
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.437
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.4
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.330
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.6
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.6
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.8
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.819
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.2
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.631
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.4
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.7
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.6
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.7
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA2334
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA2214
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA2230
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.6
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.4
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.7
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.532
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.533
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.8
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.6
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA1828
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.7
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.4
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.329
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.6
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.7
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.334
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.11535
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.3
OatsOats5519.81.730.163.44094NANANANA1524
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA1519
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1980.880.140.250.19NA370.52000.521511.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.713
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.319
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.310
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.7
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.7
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2030.920.190.190.140370.48000.4812.812.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.6
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1930.650.170.130.15034.7NANANANA1213.2
MilletRaw Millet53661.020.172.860103NANANANA1215.6
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.6
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1670.550.0770.040.190304.1NANANA11.812
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.334
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.314
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.8
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA1135
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1790.540.120.0740.17033NANANANA1111.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.6
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1490.540.160.0130.170272.83NANANA10.89.95
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.3
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1670.640.20.120.15030NANANANA9.9212
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1630.540.130.0740.17029.64.1NANANA9.9211
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.9220
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1290.410.110.0810.096023.50.33NANANA9.88.55
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1290.410.110.0810.096023.50.33NANANA9.88.55
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1720.540.120.0130.28033NANANANA9.59.6
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.211
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.8
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.3
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.0710
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1180.40.10.0780.094021.4NANANANA8.937.85
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.8
Macronutrients in Top 100 Cereals & Legumes with the highest Fiber content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Fiber per 5 ounces.
Top 5 cereals & legumes with most amount of fiber per 5 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans