Corn BranCrude Corn Bran1.80.0040.0451.220.280.068NA1.80000.190.1335.3
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.8820
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.87.32
ChiaDried Chia SeedsNA0.130.0351.8NANANA1000.33NA0.1NA7.08
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.66.65
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA6.5
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.36.26
Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.230.17NA15.8012.60005.8
Boiled BulgurCooked Bulgur00.0690.0341.20.410.1NA21.70000.0120.65.42
FlaxseedSeeds, flaxseed00.310.030.580.180.0896.3316.300.1100.0580.815.1
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.624.9
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.754.47
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.634.43
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds0.670.0080.0120.0640.0130.008NA200.0670NANA4.13
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.573.95
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA3.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.0790.550.240.18NA290200NANA3.8
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.563.74
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.583.7
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA3.67
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.563.65
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.563.57
White Canned HominyHominy, canned, white00.0040.0080.0460.210.007NA1.400.4200.0690.283.47
Yellow Canned HominyHominy, canned, yellowNA0.0040.0080.0460.210.007NA1.4000NANA3.47
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.73.4
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA3.26
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.073.17
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.563.15
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.0790.0960.230.240.18NA29040NANA3.13
Pearled BarleyCooked Pearled Barley00.0670.051.680.110.093NA130000.0080.653.1
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry2.520.0650.0240.680.140.058NA700NANANA3.1
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA3.07
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.13
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels0.530.210.0820.960.120.026NA170000.04403
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA2.98
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.072.93
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.642.93
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA2.9
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted7.250.20.123.570.490.2NA28.503.670NANA2.9
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA2.9
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled7.140.170.13.150.490.18NA2903.630NANA2.86
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.72.85
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.10.0532.20.220.077NA16.3NANANA0.0470.252.8
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA2.77
OatsOats00.20.0360.250.350.0315.6314.4000NANA2.72
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.42.6
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.42.6
CoconutRaw Coconut Meat00.0190.0060.150.0850.015NA7.3400.9300.0680.0562.54
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.140.0440.810.0090.14NA17.3000NANA2.48
Dried CoconutDried Coconut Meat00.0090.0150.0910.120.045NA1.3600.2300.0670.0452.47
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.5302.33
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.242.25
Light Rye FlourRye flour, light00.0930.0250.220.190.066NA6.440000.231.652.24
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.522.18
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0030.0030.150.0310.007NA0.66000002.17
AlmondsNuts, almonds00.0350.20.620.0810.0249.847.60004.4302.16
Roasted European ChestnutsNuts, chestnuts, european, roasted0.410.0990.0710.550.230.2NA28.6010.600.23.22.1
Whole Sesame SeedsDried Whole Sesame Seeds00.140.0430.790.0090.14NA170000.04402.06
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA2.04
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.0832.02
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.0832
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0822
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.611.97
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0180.0421.21.20.14NA40.700.2404.50.461.9
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6601.9
Pistachio NutsRaw Pistachio Nuts4.640.160.0290.230.0930.3NA9.10100.51NA1.9
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.0530.0460.681.140.13NA38.400.230NANA1.86
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.81.84
Sesame Seed KernelsDried Hulled Sesame Seed Kernels0.480.110.0140.920.0460.063NA18.20000.2701.84
Roasted AlmondsDry Roasted Almonds00.0130.20.610.0540.023NA9.2000401.82
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.3201.8
Roasted PistachiosDry Roasted Pistachio Nuts2.270.120.0410.240.090.2NA8.900.5200.382.31.8
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.51.8
Blanched HazelnutsBlanched Hazelnuts Or Filberts0.320.0760.0170.250.130.093NA12.400.3202.8NA1.75
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.531.74
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0150.130.60.0380.019NA4.450004.2801.73
Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.0350.690.0330.018NA9.2200.320NANA1.7
Blanched AlmondsNuts, almonds, blanched00.0320.120.590.0530.019NA8.30004.0301.68
Plain Almond ButterPlain Almond Butter no Salt00.0070.150.510.0520.0179.338.630003.9401.68
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.791.6
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA1.6
TahiniSesame Butter from Roasted Kernels0.50.210.0790.920.120.025NA16.50000.04201.56
HazelnutsNuts, hazelnuts or filberts0.160.10.0180.290.150.09NA180102.42.261.54
Sunflower SeedsDried Sunflower Seed Kernels0.510.250.0611.430.190.23NA3900.2406.0201.47
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts0.460.0520.0190.320.140.096NA13.600.5902.37NA1.46
Chow MeinChow Mein Chinese Noodles00.120.0841NA0.009NA26.50000.181.131.42
PecansPecans nuts0.430.0960.0190.170.120.033.33.200.1600.20.511.4
Dry CouscousCouscous, dry00.0430.0210.930.330.029NA5.3000NANA1.33
Oil Roasted PecansNuts, pecans, oil roasted, without salt added0.70.0660.0150.170.10.026NA2.100.09800.35NA1.33
Roasted PecansDry Roasted Pecans0.990.0630.0150.160.0990.026NA2.2500.09900.18NA1.32
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.161.3
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA1.27
Cooked CouscousCouscous, cooked00.0560.0240.880.330.046NA13.40000.120.0891.25
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0280.0070.250.140.014NA3.93000NANA1.2
Macadamia NutsRaw Macadamia Nuts00.170.0230.340.110.038NA1.5300.1700.075NA1.2
Cooked PastaPasta, cooked, unenriched, without added salt00.0130.0130.250.0710.031NA4.430000.03801.14
BrazilnutsDried Brazilnuts00.0940.0050.0450.0280.015NA3.3400.1100.8601.14
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0120.0260.770.0990.017NA9.9300.3100.0980.781.13
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.0990.0120.320.0840.05NA1.400.09700.07901.1
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.251.1
Vitamins in Top 100 Cereals & Nuts with the highest Fiber content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of fiber per 100 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Dried Chia Seeds
- Crude Rice Bran