Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.779
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.942.8
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.824
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.1321
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.4417.3
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.131015.6
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.5515.4
RyeRye grain240.37NA2.631102.58NA3325101422.6510.615
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.31113
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.413
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.412.7
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.93912.5
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.812
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.5712
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.171112
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.81011
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.281110.7
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.710.7
OatsOats540.63NA4.71774.916052342925.423.978.2210.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.3410.6
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.410.3
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.7421210
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.8510
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.7510
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.121110
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.29.2
MilletRaw Millet80.75NA31141.6329.52851952.751.688.678.5
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.48
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.88
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.73117.3
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.47.3
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.37.3
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.27.1
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.37
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.36.7
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.586.7
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.46.7
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.36.6
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.556.5
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.766.2
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.565
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.34.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.74.6
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.45124.6
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.84.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.24.3
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.84654.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.83.9
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.73.9
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.73.9
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.63.9
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.83.8
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.13123.6
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.673.5
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.43.4
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.93.2
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.62.8
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.52.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.32.8
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.1752.8
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.62.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.7122.7
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.7122.7
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.53842.6
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.52.5
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.52.5
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.8122.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.931.9
Cooked PastaPasta, cooked, unenriched, without added salt70.1NA0.5180.32NA584426.410.51621.8
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.62731.8
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.861.8
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.861.8
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.34741.8
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.74121.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.31.6
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.61.4
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour20.02NA0.22110.094NA33242.240.2757.71.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.16131.4
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.41.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.61.3
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.61.3
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.81.1
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.25741
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked20.049NA0.1450.26NA8105.650.4176.61
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.30.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.40.9
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.40.9
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant50.048NA0.3950.45NA3320NA50.6862.50.9
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.12110.9
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.30.6
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.20.6
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.40.4
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt100.069NA0.2120.47NA43357.510.4968.40.4
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.60.3
Minerals in Top 90 Cereals with the highest Fiber content per 100 g
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Fiber per 100 grams.
Top 5 cereals with most amount of fiber per 100 grams are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Hulled Barley