Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647790
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.799428
Carob flourCarob flour34805.7NA29.45405.1NA7908270533509.235.8398
French BeansRaw French Beans18604.4NA34188012NA30401316012918019108252
Broadbeans Raw Broadbeans 10308.24NA67192016.3NA4210106208213031.4110250
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA4070140603224028118249
Small White BeansRaw Small White Beans17306.35NA77.3183012.8NA44501542012812028117249
Cranberry BeansRaw Cranberry Beans12707.94NA5015609.2NA3720133201276036.3124247
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108238
Split Green PeasRaw Split Green Peas4608.1NA47.363012NA33408520107503587222
Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.3210
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans8106.65NA62188017NA3700140307013026121206
Great Northern BeansRaw Great Northern Beans17508.37NA54.7189014.2NA44701387012914023107202
Large Lima BeansRaw Large Lima Beans8107.4NA75224016.7NA3850172407218028.3102190
Mungo BeansRaw Mungo Beans13809.8NA75.7267015.3NA379098308238033.5108183
Roasted SoybeansSoybeans roasted without salt13808.28NA39145021.6NA3630147001914031.419.5177
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.794173
Mung BeansRaw Mung Beans13209.4NA67.4189010.4NA367012460821502791163
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101156
Black Turtle BeansRaw Black Turtle Beans160010NA87160010NA440015000329022110155
Black BeansRaw Black Beans12308.4NA50.2171010.6NA352014830325036.5110155
Pinto BeansRaw Pinto Beans11308.93NA50.7176011.5NA41101393027912023113155
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5154
Navy BeansRaw Navy Beans14708.34NA55175014NA4070118501105036.5121153
Red Kidney BeansRaw Red Kidney Beans83072267138011NA4060135903212028118152
White BeansRaw White Beans24009.84NA104190018NA30101795012816036.7113152
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106151
Pigeon Peas Raw Pigeon Peas 130010.6NA52.3183018NA3670139208217027.6106150
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA84208920792120123111132
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124131
Adzuki BeansRaw Adzuki Beans66011NA49.8127017.3NA381012540315050.4134127
Pink BeansRaw Pink Beans13008.1NA67.7182013.8NA4150146401308025.5101127
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104127
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390125
Chickpeas Raw Chickpeas 5706.56NA4379021.3NA25207180024027.676.8122
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128122
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396122
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110118
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA25302940793018100110
Chickpea flourChickpea flour (besan)4509.1NA48.6166016NA318084608364028103108
Red LentilsRaw Pink Or Red Lentils48013NA7459017NA294066800703678.2108
LentilsRaw Lentils3507.54NA6547014NA2810677016032.782.6107
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110107
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107107
Common CowpeasRaw Common Cowpeas11008.45NA82.7184015.3NA4240111209016033.7120106
OatsOats5406.26NA47.21770491600523042902542039.782.2106
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.4106
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6902.12223.65305.27NA1440389029010.3638105
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt7301.5NA28.46805.1NA16904630132011632104
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6201.86NA257404.55NA18303250135010.6630104
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484103
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121101
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5101
BuckwheatBuckwheat18011NA222310135523470460083102498100
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112100
Soy FlourRaw Full-fat Soy Flour206029NA63.7429022.831404940251507513039.251.696
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt6301.15NA115603.82NA1020370012606.466694
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt6105.33NA15176018.5NA39707260336032.814.594
SoybeansRaw Soybeans277016.6NA157280025NA704017970178204985.493
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.78292
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt4602.222215004.53NA1470436062109.863090
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2702.1NA217004.44NA1400355012101165787
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5002.3NA215003.7NA13503870131011.464786
MilletRaw Millet807.5NA30114016.32952850195027501786.785
PeanutsRaw Peanuts92011.4NA45.8168019.3NA376070507218032.76585
Dry-roasted PeanutsDry-roasted Peanuts, no salt5804.3NA16178018NA36306340936027.71884
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5502.7NA28.54903.27NA1520433012307.665783
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1401.8NA133603.96NA99036206201069583
Soy NutsDry-roasted Soybeans140010.8NA39.5228022NA6490136401932047.7881
Chunk Style Peanut ButterPeanut butter, chunk style, without salt4505.83119160018NA31907450821702811.480
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.311480
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.280
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1902.5NA33.33604.94NA18003690282012.769679
Peanut SpreadLow Sugar Peanut Spread7207.6NA28.4164019.8NA350081809129203519.378
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2902.15NA245305.85NA12704010493010.367277
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4903.52NA2948010.3NA16802910377015.360276
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2701.56NA144802.98NA990266025208.472776
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2802.42NA29.44504.77NA14204030122010.766974
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2802.98NA205205.73NA16805320128017.766373
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.310973
CornYellow Corn Grain 703.14NA2712704.85NA210028701553502210473
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA241028701553501810373
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.68271
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt6802.47NA21.35005.18NA1650391041208.869070
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1702.3522244305.16NA1110508045209.569870
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA4570563085503113370
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3501.92NA193502.33NA108030801338405.475669
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3501.92NA193502.33NA108030801313805.475669
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.711367
Chow MeinChow Mein Chinese Noodles01.24NA64.31905.77NA980103028586608.11667
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4302.7NA114605NA119038402950968667
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.712467
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.310366
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2402.68NA255304.75NA1560278025401370065
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.565
Boiled Kidney BeansBoiled All Types Kidney Beans3502.16NA224204.3NA1380405011101066964
Canned Chickpeas Canned Chickpeas , Solids4502.53NA10.72608.46NA85012603124606.366764
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5301.4NA17.56304.12NA1560231025708.372564
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3401.42NA15.53202NA86026003133208.477663
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt9002.87NA376306.36NA1130561013601463163
Minerals in Top 100 Cereals & Legumes with the highest Fiber content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Fiber per 1 kilogram.
Top 5 cereals & legumes with most amount of fiber per 1 kilogram are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans