Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5176
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.63172399
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.536.6
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.733.2
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.63105032.5
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.331.3
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.4346827
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.324.4
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.722.3
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.322
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.719.7
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.527119
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.318.7
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.418.5
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.418.3
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.821318.3
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.871418
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.357317.4
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.357317.4
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.717
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.9724716.3
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.316
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.815.7
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.3328015.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.51415.4
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.9226215.4
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.615
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.51215
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.341114.7
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.614.6
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.214.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.5219114.5
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.214.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.214
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.537114
OatsOats69.40.8NA6.072286.320667255132.62.575.110.613.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.520713
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.713
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.5429811.7
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.511.2
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.861611.2
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.951211
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.541910
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.41510
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.51410
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.210
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.49.83
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.2189.5
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.39.2
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.29.03
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.633668.9
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.35118.7
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.68.04
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.773268.04
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.687.1
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.46.65
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.92866.5
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.56.34
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.163246.25
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.63136.04
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.61975.7
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823005.46
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.65.4
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.65.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.13955.15
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.9164.9
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.8174.7
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.163424.63
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.34.6
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.34.3
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.751613.9
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.63.9
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.62143.8
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.43.7
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.43.7
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.52863.66
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.52863.66
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.23.28
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.252073
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.171212.78
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.982842.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.36132.4
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.36132.4
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.42.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.6181.94
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.731.82
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.5161.8
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.5161.8
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.92631.54
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.92631.54
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.31.26
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.079111.2
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.62641.15
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.15110.81
Minerals in Top 90 Cereals with the highest Fiber content per 500 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Fiber per 500 calories.
Top 5 cereals with most amount of fiber per 500 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Cooked Oat Bran