Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.6
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA8531
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.6
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.537
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.8
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.7
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.7
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.3
RyeRye grain6713.230.390.211.301511.940.220.321.43020.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA2646
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA2619
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.2
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.4
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.842542
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.6
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.4
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.6
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA2334
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.652227
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA2215
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.6
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.229
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.2
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140
OatsOats77213.72.40.224.80132NANANANA2133.5
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.72142
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.3
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.6
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA2021
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.22027
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.3
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.372025
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.2
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.7
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.730
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.5
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.6
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.2
MilletRaw Millet7508.371.430.2340145NANANANA1722
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.5
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.8
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.7
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.516
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.4
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA1428
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.327
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.6
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.321
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.7
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.991329
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.2
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted4115.361.450.662.2079.6NANANANA1212.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.241260
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.3
Roasted European ChestnutsNuts, chestnuts, european, roasted4864.370.820.181.54010521NANANA106.3
Dry CouscousCouscous, dry7461.270.230.0240.480154NANANANA9.9225.3
Almond pasteNuts, almond paste909555.20.391109572NANANA9.5318
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.2
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled3334.561.230.561.87063.5NANANANA9.5310.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.5
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.3
Boiled BulgurCooked Bulgur1650.480.0830.0080.190370.2NANANA8.936.1
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry7061.60.230.0580.60147NANANANA8.5322.5
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.3
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.7412
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.7425
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.7425
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.7411
Pearled BarleyCooked Pearled Barley2440.870.180.0420.380560.56NANANA7.544.5
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.3427
Glazed WalnutsNuts, walnuts, glazed992717.1NANA09463.8NANANA7.1416.4
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.1415
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.3
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.7515
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 7 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Fiber per 7 ounces.
Top 5 cereals & nuts with most amount of fiber per 7 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour