Corn BranCrude Corn Bran180.0450.4512.42.90.69NA180001.91.36358
Wheat BranCrude Wheat Bran02.372.661.69.95.9NA3580006.768.6194
ChiaDried Chia SeedsNA2.80.7740NANANA22207.26NA2.27NA156
FlaxseedSeeds, flaxseed07.460.73144.472.1515339502.7201.419.5124
Dark Rye FlourRye flour, dark4.541.431.1419.46.622NA15000012.426.8108
Rice BranCrude Rice Bran012.51.315433.518.5NA28600022.38.695
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds13.60.150.241.30.250.17NA4101.360NANA83.5
Hulled BarleyBarley, hulled4.542.931.3211.281.44NA860002.69.9878.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels13.65.472.124.73.10.66NA4350001.13076.7
Dried CoconutDried Coconut Meat00.270.452.743.631.36NA4106.8021.3674
Raw Pearled BarleyBarley, pearled, raw4.540.870.52211.281.18NA1040000.0919.9870.8
Oat BranRaw Oat Bran05.314.246.760.75NA2360004.614.570
RyeRye grain4.541.431.1419.46.621.33NA1720003.8626.868.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.641.1420.80.233.64NA445000NANA63.5
Wheat GermCrude Wheat Germ08.542.263110.35.9NA1275000NANA60
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.350.8524.34.60.87NA127NA002.48.659.4
Soft White WheatWheat, soft white01.860.4921.63.861.7NA1860004.68.657.6
BulgurDry Bulgur01.050.52234.71.55NA1220000.278.656.7
AlmondsNuts, almonds00.935.1616.42.140.62259200000116056.7
Hard Red Spring WheatWheat, hard red spring02.30.5264.241.52NA1950004.68.655.3
Hard white WheatWheat, hard white01.760.49204.331.67NA1720004.68.655.3
Medium Rye flourRye flour, medium01.30.527.832.231.2NA1540006.526.853.5
Whole Sesame SeedsDried Whole Sesame Seeds03.61.1220.50.233.6NA4400001.13053.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.341.633.864.073NA4940680NANA53
Sesame Seed KernelsDried Hulled Sesame Seed Kernels13.63.170.4126.31.31.8NA5220007.62052.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.471.319323.65NA108006.350NANA52
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.481.132323.65NA107506.35011812.250.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts9.072.150.57.033.72.65NA35409.07079.4NA50
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry411.050.39112.20.93NA11300NANANA50
Roasted AlmondsDry Roasted Almonds00.355.4316.51.460.62NA249000108049.4
Pinyon Pine NutsDried Pinyon Pine Nuts4.545.641200.950.5NA26309.070NANA48.5
Raw SpeltUncooked Spelt01.650.51314.851.044720400NA3.616.348.5
Whole Wheat FlourWhole-grain Wheat Flour02.280.7522.52.741.85NA2000003.228.648.5
Pistachio NutsRaw Pistachio Nuts1183.950.735.92.367.7NA231025.4013NA48
OatsOats03.460.634.366.120.5499254000NANA48
Spinach Spaghetti Dry Spinach Spaghetti 1041.70.8920.65.51.47NA2180003.3668748
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.423.5416.61.040.54NA122000118047.6
Roasted BuckwheatRoasted Buckwheat Groats011.2323.35.581.6NA191000NANA46.7
Plain Almond ButterPlain Almond Butter no Salt00.194.2614.31.440.47260240000110046.7
Roasted PistachiosDry Roasted Pistachio Nuts593.151.066.232.335.1NA231013.609.846046.7
Barley flourBarley flour or meal01.680.5228.40.661.83936.30002.69.9846
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.70.88363.631.27NA268NANANA0.774.146
BuckwheatBuckwheat00.461.93325.580.9584.4136000NANA45.4
Buckwheat FlourWhole-groat Buckwheat Flour01.90.862822.6468.52450001.4531.845.4
Blanched AlmondsNuts, almonds, blanched00.873.23161.420.52NA222000108045
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0680.0683.160.640.14NA13.60000045
HazelnutsNuts, hazelnuts or filberts4.542.90.518.164.162.55NA513028.606864.444
PecansPecans nuts13.630.595.33.90.951031000506.351643.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added22.72.150.55.443.340.85NA6803.18011.5NA43
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts13.61.530.569.34.22.8NA399017.2069.3NA42.6
Roasted PecansDry Roasted Pecans31.82.040.495.33.20.85NA72.603.1805.9NA42.6
TahiniSesame Butter from Roasted Kernels13.65.532.1524.73.140.68NA4450001.13042
Whole Wheat PastaDry Whole-Wheat PastaNA1.850.9939.43.951.3NA3130NA02.16.3541.7
CoconutRaw Coconut Meat00.30.0912.451.360.24NA11801501.10.9141
Macadamia NutsRaw Macadamia Nuts05.420.7311.23.441.25NA5005.4402.45NA39
Sunflower SeedsDried Sunflower Seed Kernels13.66.71.6385.136.1NA103006.350160039
MilletRaw Millet01.91.321.43.851.7451.73860000.234.138.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4.541.080.765.352.31.7NA28101950NANA36.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts03.220.3910.32.741.63NA45.403.1802.6036.3
Light Rye FlourRye flour, light01.50.413.6331.06NA1040003.7626.836.3
TeffRaw Teff01.771.2215.34.272.2NANANANANA0.368.636.3
BrazilnutsDried Brazilnuts02.80.161.340.830.46NA10003.18025.6034
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour501.10.368.631.68NA1130001.91.3633
CornYellow Corn Grain 501.750.9116.51.922.82NA860002.221.3633
CornmealWhole-grain Yellow Cornmeal501.750.9116.51.931.38NA1130001.91.3633
Barley Malt flourBarley malt flour4.541.41.425.62.62.97NA17202.7202.69.9832.2
Raw QuinoaQuinoa, uncooked4.541.631.446.93.52.2NA8350NA011031.8
Raw AmaranthUncooked Amaranth Grain00.530.914.26.622.7NA37201905.4030.4
Chow MeinChow Mein Chinese Noodles02.571.821.4NA0.2NA5670003.762430.4
WalnutsEnglish Walnuts4.541.550.685.12.62.4478.544505.903.1812.230.4
SorghumSorghum Grain01.50.4416.71.662NA910002.27NA30.4
Whole Sorghum FlourWhole-grain Sorghum Flour01.50.2820.42.441.47NA113NA3.63NA2.272930
Oat FlourPartially Debranned Oat Flour03.140.576.70.910.57NA1450003.1814.529.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.320.68202.60.45NA25908.1602.5420.429.5
HickorynutsDried Hickorynuts31.83.930.594.17.940.87NA18109.070NANA29
Wild RiceRaw Wild Rice4.540.521.230.54.851.77NA4310003.78.628
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted681.861.133.64.61.9NA268034.50NANA27.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels4.541.240.6922.63.40.65NA26308.609.93327.2
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.240.7430.65.32.5NA1075012.20104NA26
Roasted European ChestnutsNuts, chestnuts, european, roasted4.541.10.796.12.52.25NA318011802.2735.423
Dry CouscousCouscous, dry00.740.35165.620.5NA91000NANA22.7
Almond pasteNuts, almond paste00.371.886.450.510.16NA33100.45061.4021.8
Cooked Corn PastaCooked Corn Gluten-free Pasta13.60.240.12.520.580.26NA27.200NANANA21.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled54.41.30.77243.71.35NA222027.70NANA21.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.710.47131.040.44NA91NANANA0.45NA21
Brown Rice FlourRice flour, brownNA20.3628.87.23.34NA72.60002.72NA21
Boiled BulgurCooked Bulgur00.260.134.541.560.38NA81.60000.0452.2720.4
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.460.123.972.230.23NA63.5000NANA19.5
Cooked KamutCooked Khorasan WheatNA0.430.1410.5NA0.32NA500NANA1.1NA19.5
Hemp SeedsHulled Hemp Seeds4.545.81.341.7NA2.72NA49902.2703.6326.818
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.710.45141.20.42NA950001.042.7217.7
Enriched SemolinaSemolina, enriched03.682.6272.630.47NA8300001.18NA17.7
SemolinaSemolina, unenriched01.270.36152.630.47NA327000NANA17.7
Cooked SpeltSpelt, cooked00.470.1411.7NA0.36NA5900NA1.18NA17.7
Pearled BarleyCooked Pearled Barley00.380.289.360.610.52NA72.60000.0453.6317.2
Pine NutsDried Pine Nuts4.541.651.03201.40.4358.515403.63042.324416.8
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA16.3
Long-grain Brown RiceRaw Long-grain Brown Rice02.450.4329.54.82.1622.61040002.722.7216.3
Millet FlourMillet flourNA1.870.3327.35.761.7NA191NA0NA0.53.6316
Brown RiceRaw Medium-grain Brown Rice01.870.219.56.762.3NA91000NANA15.4
Vitamins 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 vitamins 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