Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67176
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.499
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.0836.6
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA35.4
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.8333.2
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA32.5
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.531.3
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA7906300029
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.06327
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.0325.6
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.124.4
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.7322.3
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.1322
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA20.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.8619.7
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA19
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA19
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.818.7
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.918.5
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA18.3
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.7818.3
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.7818
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.417.4
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA17.4
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.4517
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA16.3
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.3316
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.815.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA15.6
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.2515.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA15.4
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA15.4
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.415
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.22015
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA15
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.314.7
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.214.6
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA14.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA14.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA14.5
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA14.3
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.9920414.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.2414
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA14
OatsOats00.980.181.241.740.152872000NANA13.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.77213
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.65213
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.2812.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA12.4
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.2312.3
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.63011.7
MilletRaw Millet00.560.386.241.120.51151120000.0661.211.2
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.2611.2
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.611
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0160.0160.760.150.033NA3.30000011
AlmondsNuts, almonds00.180.983.120.410.1249.23800022010.8
Roasted European ChestnutsNuts, chestnuts, european, roasted2.040.50.362.741.131NA14305301.021610.4
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22010.3
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA10
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.4210
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.4110
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.4110
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.059.83
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.39.54
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.309.5
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA9.46
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA9.3
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.99.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3309.2
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002009.1
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.609.03
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.59
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.488.9
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA8.74
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.668.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.408.65
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA8.5
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002008.4
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.708.4
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.968.04
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA8.04
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2107.8
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.37.72
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203007.36
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA7.28
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.637.1
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.536.95
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA6.65
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA6.64
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA6.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.816.5
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA6.34
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.456.25
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA6.04
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA6
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.1905.7
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.305.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.95.66
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.405.57
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.265.46
Vitamins in Top 100 Cereals & Nuts with the highest Fiber content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Fiber per 500 calories.
Top 5 cereals & nuts with most amount of fiber per 500 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Dried Chia Seeds
- Crude Rice Bran