Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5176
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.63172399
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.0689.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.0646738
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.9741638
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.9741638
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.6822837.5
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.637.4
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.437
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.537
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.736.7
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.61636.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.8422336.6
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.536.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.525836.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.52434636
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.721936
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.2429435
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.4730034
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.733.2
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.2424933
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.63105032.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.9225332
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.223831.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.4322031.5
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.331.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.91830.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.126630.6
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.81230.5
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.9534530.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.1330330.4
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.148830.4
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.829.8
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.149829.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.7329229.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.226429
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.925928.5
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.21528
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.447728
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.447728
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.5630228
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.728327.7
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.4346827
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.91627
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.8348126.5
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.6734626
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.3756626
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.7446525.6
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.9426425
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.0628524.8
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.632524.5
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.324.4
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.6831024
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.861323.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.6618423
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.2724023
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.223
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.1424223
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.51723
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.351622.7
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.41822.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.9622722.7
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.431222.6
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.422.6
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.722.3
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.322.3
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.322
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.422
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.8530721.5
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.5551721.4
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.930721
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.2243220.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.719.7
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.419.3
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.527119
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.0819
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
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.718.5
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
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.2220517.8
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.3418217.4
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
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.651016
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.5829216
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.316
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.815.8
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
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.715
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.031115
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.615
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.51215
Minerals in Top 100 Cereals & Legumes with the highest Fiber content per 500 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 500 calories.
Top 5 cereals & legumes with most amount of fiber per 500 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Canned Cranberry Beans
- Canned Black Turtle Beans