Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35157
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.685
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.179
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.450
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.849.6
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.349.4
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.249.4
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.649
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.347.2
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.244
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.92121241.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.162441
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.240
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.62037.7
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.436.3
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.8735
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.734.3
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.31832.3
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.232031
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.372230.8
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.242230.8
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.530.8
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.171330.6
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.242430.4
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.330
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.530
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.262130
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.482129.8
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
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.725.2
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.062025.2
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.725.2
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.831825
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.224.2
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
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.421.4
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.521.4
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.421.2
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.52221.2
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.321.2
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.721
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.321
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.621
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1370.424.374.71051.05NA2867725.7502.0412721
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.1612520.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1230.37NA4.921470.9NA3636452.589.922.112520.6
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
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.219
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.2713218.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.8818.7
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.71718.5
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.318.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt910.434.374.15990.9NA29286512.321.9412518
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt53.60.41NA4.171390.88NA2787042.422.2213017.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt990.46NA4.15990.73NA2687682.5822.2612817
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.217
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.51317
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.616.7
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.513016.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt27.80.36NA2.5671.40.79NA1967181.23.97213816.5
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.616
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.2616
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.616
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.516
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.5213815.7
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.8315.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt57.50.43NA4.761051.16NA2527969.725.952.0413315.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.0411915
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt53.60.31NA2.78950.59NA1965284.963.971.6714415
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.1213314.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt55.60.59NA3.971031.14NA33310562.4163.513214.5
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
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1350.49NA4.23991.03NA3277768.143.971.7513714
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt33.70.474.374.7485.31.02NA22010088.933.971.913814
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.414
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned69.50.38NA3.7769.50.46NA2146112.587621.0715013.7
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium69.50.38NA3.7769.50.46NA2146112.582741.0715013.7
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.413.3
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.1413.3
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt85.30.53NA2.2910.99NA2367625.759.921.813613.3
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.613.3
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.413
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.5613913
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.351713
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.22213312.7
Canned Chickpeas Canned Chickpeas , Solids89.30.5NA2.1251.61.68NA1692506.154881.2513212.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.6514412.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned67.50.28NA3.0863.50.4NA1715166.156591.6715412.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.7412512.5
Minerals in Top 100 Cereals & Legumes with the highest Fiber content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Fiber per 7 ounces.
Top 5 cereals & legumes with most amount of fiber per 7 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans