Corn BranCrude Corn Bran1911.12NA12.72900.64NA3272007531.87.0821.4358
Wheat BranCrude Wheat Bran3314.53NA48277152NA459553613529.073345194
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3156
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6124
Dark Rye FlourRye flour, dark1682.54NA22.572627.5NA2263325281.69.072348.8108
Rice BranCrude Rice Bran2593.3NA84354364.5NA7607673670.822.727.42895
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.483.5
Hulled BarleyBarley, hulled1502.26NA16.36038.8NA1197205017154.412.64378.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.776.7
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.674
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.870.8
Oat BranRaw Oat Bran2631.83NA24.5106625.5NA33292567205181429.770
RyeRye grain1091.66NA1249911.7NA15062313639.07124868.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.51563.5
Wheat GermCrude Wheat Germ1773.6NA28.4108460.3NA3819404635954.455.750.460
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.359.4
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.357.6
BulgurDry Bulgur1591.5NA1174414NA1361186010.4778.754156.7
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.54142056.7
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.65855.3
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.455.3
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.853.5
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.353.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.64353
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.51752.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.5452
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.4450.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.350
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.92NA4.25402.2NA114813343613.68.145.450
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.6151149.4
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.848.5
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.3155048.5
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.748.5
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.982048
OatsOats2452.84NA21.480322.3726237219461159.071837.348
Spinach Spaghetti Dry Spinach Spaghetti 2632.26NA9.6678912NA1506170628816312.53848
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.747.6
Roasted BuckwheatRoasted Buckwheat Groats772.83NA11.210027.34NA144714513850113846.7
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.4446.7
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.446.7
Barley flourBarley flour or meal1451.56NA124354.726013431402171189.075546
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA1302166031550114046
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.245.4
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.645.4
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.545
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes501.34NA6.852314.35NA45416377312933.227045
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA13153084110112444
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.51643.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.1343
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.442.6
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.142.6
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA33201878156522211442
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.241.7
CoconutRaw Coconut Meat63.51.97NA111456.8NA51316154691521341
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.1739
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.539
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.338.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1222.03NA4.61454.3NA4222350NA13.62.3622136.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.336.3
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.736.3
TeffRaw Teff8163.67NA34.683542NA194619372054.416.54036.3
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.534
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.533
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.3159104733
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.533
Barley Malt flourBarley malt flour1681.22NA21.44405.4NA13741016171509.3437.232.2
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.231.8
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.230.4
Chow MeinChow Mein Chinese Noodles00.56NA29862.6NA44546712939283.677.1730.4
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.530.4
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.230.4
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.530
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.829.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.229.5
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.51229
Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.8273528
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3906NA4.12810.74NA7944908NA1274.6722527.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.727.2
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.826
Roasted European ChestnutsNuts, chestnuts, european, roasted1322.3NA4.131505.35NA48526855.449.072.618423
Dry CouscousCouscous, dry1091.12NA4.92003.54NA771753NA45.43.763922.7
Almond pasteNuts, almond paste7802.06NA7.265903.9NA1170142419416.76421.8
Cooked Corn PastaCooked Corn Gluten-free Pasta4.540.29NA1.131630.69NA34514112.702.8631021.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2774.85NA2.722270.6NA5623969NA1043.7626921.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina54.40.9NA7.52044.7NA49934915527.25.127521
Brown Rice FlourRice flour, brown501.04NA950818.2255152913114436.31154.321
Boiled BulgurCooked Bulgur45.40.34NA4.351452.76NA1813082.7222.72.635320.4
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1040.65NA61272.17NA36374437.683462.0441.819.5
Cooked KamutCooked Khorasan Wheat410.94NA82184.67NA66774414536.38.3529619.5
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.518
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.0828017.7
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.517.7
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.517.7
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.6730217.7
Pearled BarleyCooked Pearled Barley500.48NA6.031001.17NA2454223913.63.731217.2
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.316.8
Glazed WalnutsNuts, walnuts, glazed322NANA5.85NANANANA1052NA2023NA28.516.3
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.516.3
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.316
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.165615.4
Minerals in Top 100 Cereals & Nuts with the highest Fiber content per 1 lb
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Fiber per 1 pound.
Top 5 cereals & nuts with most amount of fiber per 1 pound are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour