RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106151
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124131
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104127
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128122
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396122
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110107
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107107
OatsOats5406.26NA47.21770491600523042902542039.782.2106
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484103
BuckwheatBuckwheat18011NA222310135523470460083102498100
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112100
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.78292
MilletRaw Millet807.5NA30114016.32952850195027501786.785
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.280
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.310973
CornYellow Corn Grain 703.14NA2712704.85NA210028701553502210473
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA241028701553501810373
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.711367
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.712467
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.310366
Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.662
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.368348
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA1100770342601160746
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.465243
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.461839
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.566639
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.311836
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA402012434
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA1520172028701171628
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA801174928
Boiled BuckwheatCooked Buckwheat Groats701.46NA85104.03NA70088022406.175627
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.273018
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.473918
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.170316
Cooked CouscousCouscous, cooked800.41NA3.8800.84NA220580275502.672614
Cooked MilletMillet, cooked301.6NA6.34402.72NA10006209209.171413
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.547811
Cooked Rice NoodlesRice noodles, cooked400.38NA1.4301.14NA20040451902.573810
Minerals in Top 40 Whole Cereals with the highest Fiber content per 1 kg
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Fiber per 1 kilogram.
Top 5 whole cereals with most amount of fiber per 1 kilogram are:
- Rye grain
- Soft Wheat Whole Grain Flour
- Soft White Wheat
- Hard Red Spring Wheat
- Hard white Wheat