RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.413.4
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
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.410.7
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
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
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
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
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
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
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.661954.82
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.731713.9
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.71943.75
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31803.28
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
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.31.67
Minerals in Top 40 Whole Cereals with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Fiber per 300 calories.
Top 5 whole cereals with most amount of fiber per 300 calories are:
- Rye grain
- Soft Wheat Whole Grain Flour
- Cooked Corn Gluten-free Pasta
- Soft White Wheat
- Hard Red Spring Wheat