Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68112
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.31460.7
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.0756.4
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.335.7
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.635.4
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.735.3
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.635.3
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.635
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.233.7
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.331.5
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.729.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.71729
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.271528.6
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.427
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.326
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.7625
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.424.5
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.81323
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.322
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.622
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.622
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.231622
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.322
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.171721.7
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.721.5
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.21621.5
RyeRye grain340.52NA3.731563.65NA47172319.72.833.761521.4
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.91521.3
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.818.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.618.6
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.141918
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.318
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.818
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.817.7
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.91117.3
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.941817.3
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.617.3
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.516.7
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.541415.6
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.615.3
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.11115.3
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.715
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.615
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.215
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.781715
OatsOats76.50.89NA6.72516.97227741608362.835.6311.715
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.91215
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt980.33.13.35750.75NA2045514.101.469015
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.614.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.314.7
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.431214.6
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.831714.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.514.3
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.41414
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.421614
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.313.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.919413.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.0613.3
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.931213
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.613
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt65.20.313.12.96710.64NA2086188.81.41.489.212.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt38.30.3NA2.98990.63NA1985031.71.41.69312.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt710.33NA2.96710.52NA1915491.841.41.69212
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.312
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.212
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.5712
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.089311.8
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt200.26NA1.83510.56NA1405130.852.831.49911.8
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.1311.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.611.3
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.91611.3
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.511.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.89911
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.7411
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt410.3NA3.4750.83NA1805686.954.251.469511
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.310.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt38.30.22NA2680.42NA1403773.542.831.210310.8
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.59510.5
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.59410.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.510.3
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.710.3
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.510.3
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.610
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt960.35NA3710.73NA2345545.82.831.25989.92
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt240.333.13.4610.73NA1577206.382.831.35999.92
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.4199.92
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned49.60.27NA2.749.60.33NA1534371.845440.771079.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium49.60.27NA2.749.60.33NA1534371.841960.771079.8
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.07169.5
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.249.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt610.38NA1.5765.20.71NA1695444.17.11.28979.5
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.69.5
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.59.36
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.83999.2
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.54129.2
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.4959.07
Canned Chickpeas Canned Chickpeas , Solids63.80.36NA1.5371.2NA1201794.43490.89959.07
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.181039.07
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned480.2NA2.245.40.28NA1223694.44711.21108.93
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.48.93
Minerals in Top 100 Legumes & Cereals with the highest Fiber content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Fiber per 5 ounces.
Top 5 legumes & cereals with most amount of fiber per 5 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans