Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3106
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.759.4
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.9222
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.820
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.9863019.5
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.8818.8
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.0628116.3
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.35814.7
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.413.4
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.613.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.212
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.516311.4
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.211.2
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.611
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.2711
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.911
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.410.7
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.3834410.4
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.3834410.4
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.4310
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.21489.77
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.89.5
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.489.44
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.321689.27
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.49.24
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.951579.2
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.8108.96
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.38.93
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.171322478.8
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.58.8
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.538.75
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.11158.68
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.738.55
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.338.37
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.32238.3
OatsOats41.60.48NA3.641373.812340333119.61.543.066.348.17
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.71247.85
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.5377.84
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.731797
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.96.75
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.586.72
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.26.54
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.36.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.076.07
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.56.05
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.526
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.825.9
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.53115.7
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.575.5
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.135.4
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.942205.35
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.525.2
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.354.83
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.661954.82
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.5214.27
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.834
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.731713.9
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.93.8
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.71943.75
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.763.62
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.971183.4
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31803.28
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.63.25
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.63.25
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.272373.1
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.652.94
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.32.8
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.692052.78
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.82.75
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.1482.6
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.45972.35
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.92112.35
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.52.27
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.822.23
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.822.23
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.91722.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.91722.2
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.751.97
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.351241.8
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.31.67
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.21701.45
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.91.44
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.91.44
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.81.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.71.17
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.841.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.551.07
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.551.07
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.131580.92
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.131580.92
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.20.75
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.550.71
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.971580.69
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.650.49
Minerals in Top 90 Cereals with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Fiber per 300 calories.
Top 5 cereals with most amount of fiber per 300 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Cooked Oat Bran