RyeRye grain240.37NA2.631102.58NA3325101422.6510.615
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
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.812
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.5712
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
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.410.3
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
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
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.36.7
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.46.7
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.36.6
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.766.2
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
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.84654.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.83.9
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.63.9
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.13123.6
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.43.4
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.62.8
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.1752.8
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.62.7
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.62731.8
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.34741.8
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 MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.41.3
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.81.1
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.25741
Minerals in Top 40 Whole Cereals with the highest Fiber content per 100 g
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Fiber per 100 grams.
Top 5 whole cereals with most amount of fiber per 100 grams are:
- Rye grain
- Soft Wheat Whole Grain Flour
- Soft White Wheat
- Hard Red Spring Wheat
- Hard white Wheat