RyeRye grain951.46NA10.443710.2NA13182024557.9410.54260
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.352
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.450.4
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.648.4
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.23848.4
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.742.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.642.5
OatsOats2142.5NA18.770319.5635207617031017.9415.832.642
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.441
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.739.7
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.339.7
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.636.5
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.433.7
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.43531.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.329
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.774129
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.729
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.44526.6
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.226.6
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.726
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.824.6
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.527119
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.4524118.3
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.325917
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.324515.5
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.9626415.5
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.454714.3
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA1684913.5
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.3328411
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.429711
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.4230010.7
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.462907.14
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.32937.14
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.82796.35
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.032885.56
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.62835.16
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.551904.37
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.992933.97
Minerals in Top 40 Whole Cereals with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Fiber per 14 ounces.
Top 5 whole cereals with most amount of fiber per 14 ounces are:
- Rye grain
- Soft Wheat Whole Grain Flour
- Soft White Wheat
- Hard Red Spring Wheat
- Hard white Wheat