RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.262130
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
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
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
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.720.4
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
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
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.413.3
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.613.3
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.413
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.412.3
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
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.651298.53
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.661237.74
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.51327.74
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.47.14
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.56.75
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.161425.56
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.21495.56
Boiled BuckwheatCooked Buckwheat Groats140.29NA1.61010.8NA1391754.377.941.21505.36
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.231453.57
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.661473.57
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 MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.81422.58
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
Minerals in Top 40 Whole Cereals with the highest Fiber content per 7 oz
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Fiber per 7 ounces.
Top 5 whole cereals with most amount of fiber per 7 ounces are:
- Rye grain
- Soft Wheat Whole Grain Flour
- Soft White Wheat
- Hard Red Spring Wheat
- Hard white Wheat