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
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.422314.5
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.422314.5
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.422314.5
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.422314.5
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.31113
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.413
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.513
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
Lemon PeelRaw Lemon Peel1340.092NA0.815NANA121600.760.2581.610.6
OatsOats540.63NA4.71774.916052342925.423.978.2210.6
Orange PeelRaw Orange Peel1610.092NA0.822NANA21212130.2572.510.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.3410.6
Passion-fruit, PurpleRaw Passion-fruit, Purple120.086NA1.629NANA683480.6280.17310.4
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
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.55309.8
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.29.2
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked140.19NA1.4160.09NA384501.3870.231.88.7
MilletRaw Millet80.75NA31141.6329.52851952.751.688.678.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.57328.2
Deglet Noor DatesDates, deglet noor390.21NA1.02430.26NA62656320.2920.58
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.48
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.88
Sweetened Dried BlueberriesBlueberries, dried, sweetened190.16NA0.918NANA362140.630.49157.5
Frozen NanceNance, frozen, unsweetened460.041NA0.38200.25NA102440.430.0980.67.5
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.77.5
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.39317.3
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
Dried PlumsRaw Dried Plums430.2840.93410.3NA697320.320.44317.1
ElderberriesRaw Elderberries380.061NA1.65NANA392800.660.1179.87
Nance, canned, syrup, drainedNance, canned, syrup, drained420.053NA0.37160.17NA7194NA80.06757
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.37
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.66.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.36.7
AvocadosRaw Avocados120.1970.55290.14NA524850.470.6473.26.7
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.36.7
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
KumquatsRaw Kumquats620.095NA0.86200.14NA191860100.17816.5
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.556.5
RaspberriesRaw Raspberries250.09NA0.69220.67NA291510.210.4285.86.5
FeijoaRaw Feijoa170.036NA0.1490.084NA19172NA30.0683.36.4
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar160.18NA1.02160.16NA282580.130.1964.46.4
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.46.2
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.766.2
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.39206
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar150.17NA0.97150.15NA272452.430.1861.25.8
GuavasRaw Common Guavas180.23NA0.26220.15NA404170.620.2380.85.4
Strawberry GuavasRaw Strawberry Guavas21NANA0.2217NANA27292NA37NA80.75.4
Mamey SapoteRaw Mamey Sapote180.21NA0.78110.2NA26454NA70.19655.4
BlackberriesRaw Blackberries290.17NA0.62200.65NA221620.410.53885.3
Frozen BoysenberriesBoysenberries, frozen, unsweetened270.08NA0.85160.55NA271390.210.22865.3
Sweetened Dried CranberriesCranberries, dried, sweetened90.063NA0.3940.18NA8490.650.115.85.3
Frozen LoganberriesLoganberries, frozen260.12NA0.64211.25NA261450.210.3484.65.3
SapodillaRaw Sapodilla210.086NA0.812NANA121930.6120.1785.3
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.45.1
Frozen BlackberriesBlackberries, frozen, unsweetened290.12NA0.8221.22NA301400.410.2582.25
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.565
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained19NANA2.262.3NA1446NA10.1270.64.9
BreadfruitRaw Breadfruit170.084NA0.54250.06NA304900.620.1270.74.9
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.34.8
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.34.6
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
Oranges with Peel Raw Oranges with Peel 700.057NA0.814NANA221960.720.1182.34.5
Dark RaisinsDark Seedless Raisins620.272341.8360.28NA987440.6260.3615.54.5
Frozen Wild BlueberriesBlueberries, wild, frozen17NANA0.5872.87NA1368NA30.6785.84.4
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.64.4
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened150.11NA0.65130.65NA171140.310.1872.84.4
Sugar-applesRaw Sugar-apples240.086NA0.621NANA322470.690.173.24.4
Red CurrantsRaw Red And White Currants330.11NA1130.19NA442750.610.23844.3
GooseberriesRaw Gooseberries250.07NA0.31100.14NA271980.610.12884.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.24.3
Frozen RaspberriesRed Frozen Raspberries240.09NA0.76230.61NA30184NA40.31854.3
Raspberries PureeRaspberries Puree with Seeds230.086NA0.69250.68NA30195NA40.31864.3
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.84654.3
Stewed Dried FigsFigs, dried, stewed700.12NA0.88290.22NA292940.240.2469.84.2
Minerals in Top 100 Cereals & Fruits with the highest Fiber content per 100 g
In the above table you can find and compare the amount of minerals in all cereals & fruits , sorted by most amount of Fiber per 100 grams.
Top 5 cereals & fruits with most amount of fiber per 100 grams are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Hulled Barley