Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3106
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.759.4
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.8453.8
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.0428022.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.824922.7
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.824922.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.213722.5
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.622.4
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.522.2
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.251122
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.422
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.6622
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.313422
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.9222
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.515522
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.420821.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.213121.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.5417721
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.318020.4
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.820
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.5514919.8
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.9863019.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.7515219
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.514319
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.0613219
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.8818.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.331118.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.4516018.3
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.1618.3
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.3720718.3
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.4818218.3
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.4729318.2
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.4718
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.4729918
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.2417517.8
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.5315817.5
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.1515517
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.0317
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.0528617
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.0528617
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.3418117
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.2317016.6
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.0628116.3
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.516
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.328916
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.86420715.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.633915.6
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.6427915.4
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.3615815
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.8317115
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.7519514.7
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.35814.7
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.618614.5
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.8214
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.811014
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.3614414
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.7313.7
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.314513.7
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.31013.7
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.713.6
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.813.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.9813613.6
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.0418713.5
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.513.5
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.413.4
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.813.4
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.613.3
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.2613
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.718413
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.7331013
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.9518412.6
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.9325912.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.212
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.311.6
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.516311.4
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.2511.3
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
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.811
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
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.9312310.7
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.74210910.5
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
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.19.7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.751759.66
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.89.5
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.79.46
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
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.049.1
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.559.05
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
Minerals in Top 100 Cereals & Legumes with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Fiber per 300 calories.
Top 5 cereals & legumes with most amount of fiber per 300 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Canned Cranberry Beans
- Canned Black Turtle Beans