RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.722.3
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
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.871418
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
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
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
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
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
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
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.773268.04
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.92866.5
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.163246.25
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823005.46
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
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.171212.78
Minerals in Top 40 Whole Cereals with the highest Fiber content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Fiber per 500 calories.
Top 5 whole cereals with most amount of fiber per 500 calories are:
- Rye grain
- Soft Wheat Whole Grain Flour
- Cooked Corn Gluten-free Pasta
- Soft White Wheat
- Hard Red Spring Wheat