Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35157
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.685
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.347.2
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.92121241.7
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.734.3
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.232031
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.171330.6
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.262130
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.42226
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.626
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.725.2
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.831825
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.324.2
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.61924.2
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.823.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.552022
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.52221.2
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.321.2
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.321
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.621
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.720.4
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.972420
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.620
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.320
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.22220
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.318.3
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.217
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.616
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.516
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.714.5
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.614.5
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.414.5
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.314
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.414
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.413.3
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.1413.3
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.613.3
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.413
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.351713
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.412.3
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.65179.92
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.251369.53
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.221209.13
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.89.13
Boiled BulgurCooked Bulgur200.15NA1.963.51.2NA79.41351.29.921.131548.93
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.38.53
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.651298.53
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.661237.74
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.1257.74
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.1257.74
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.51327.74
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.631377.54
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.47.14
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.26.95
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.56.75
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.66.35
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.161425.56
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.85.56
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.45.56
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.21495.56
Boiled BuckwheatCooked Buckwheat Groats140.29NA1.61010.8NA1391754.377.941.21505.36
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.75.36
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.75.36
Cooked Oat BranOat bran, cooked200.13NA1.7579.41.9NA23618315.321.051675.16
White Canned HominyHominy, canned, white200.06NA1.2331.80.14NA69.5185.955302.11644.96
Yellow Canned HominyHominy, canned, yellow200.06NA1.2331.80.14NA69.5185.956852.11644.96
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.64.76
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles41.70.2403.541.70.72NA17317763.77501.259.83.77
Cooked PastaPasta, cooked, unenriched, without added salt140.2NA0.9935.70.64NA11587.352.4211233.57
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.231453.57
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.63.57
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.63.57
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.661473.57
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.63.18
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5.950.21NA1.177.41.93NA20417111.57.941.41393.18
Cooked CouscousCouscous, cooked160.081NA0.75160.17NA43.711554.69.920.521442.78
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.970.04NA0.44220.19NA65.547.64.377.940.541142.78
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.62.78
Cooked MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.81422.58
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.16232.58
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.16232.58
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.27952.2
Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.51462
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3.970.097NA0.289.920.52NA1620119.920.811522
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.51.8
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked37.70.14NA3.6180.7NA10911118.53.970.731401.8
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.731401.8
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.920.095NA0.779.920.89NA65.539.7NA9.921.351241.8
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.24221.8
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared160.073NA3.59.920.68NA73.4189.537.940.971401.2
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.31.2
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked200.1481.62.4240.94NA85.369.51520.971360.79
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt200.14NA0.4240.94NA85.369.51520.971360.79
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5.950.075NA2.9625.80.75NA73.457.51500.831360.6
Minerals in Top 90 Cereals with the highest Fiber content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Fiber per 7 ounces.
Top 5 cereals with most amount of fiber per 7 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Hulled Barley