Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.135.3
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.5820
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.618
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.734001937.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.59837.6
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.59837.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt49.30.151.571.7380.38NA1032782.0700.7445.67.5
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.537.48
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.57.4
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.77.37
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.147.35
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.27.33
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.57.32
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.37.32
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt490.089NA0.8443.40.3NA792870.934.650.551.67.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt25.70.15NA1.3345.70.28NA942532.41.90.869.27.24
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt430.13NA1.7251.40.32NA1272260.93.470.7443.77.22
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt120.15NA1.130.50.34NA843070.511.70.85597.03
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.1606.8
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.946.65
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.85506.6
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.332106.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt42.30.21NA2.237.70.25NA1173330.922.30.5850.66.4
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt36.80.17NA1.5436.80.27NA992850.960.740.8447.56.32
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt320.151.541.46350.32NA1033054.340.70.69446.3
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.666.26
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.66.15
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.36.1
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.46.1
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt50.50.13NA1.67600.39NA1492202.46.670.79696.1
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.76.1
Canned Large Lima BeansLima beans, large, mature seeds, canned26.60.23NA2.349.40.46NA942785.74250.82986.08
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.165.96
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.821005.95
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt57.60.21NA1.842.40.44NA1403313.471.70.7558.55.93
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt220.19NA2.335.40.38NA1123170.941.570.8452.75.83
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt220.23NA1.5640.60.45NA1314160.946.251.451.85.7
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.8435.62
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids57.30.2NA1.840.20.39NA112337NA3270.68955.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.68955.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.45.6
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.75.54
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.69945.42
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.175.37
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids360.18NA1.54370.36NA1313211.363160.77965.3
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.33695.24
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned36.60.15NA1.4450.41NA1113412.546380.871135.2
Canned Kidney BeansCanned All Types Kidney Beans40.50.16NA1.4320.2NA1072821.073520.55935.1
Boiled Kidney BeansBoiled All Types Kidney Beans27.60.17NA1.75330.34NA1093190.870.790.7952.75.04
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids480.23NA1.24240.32NA98207NA1720.61574.96
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt32.70.24NA1.36390.38NA1142442.364.550.92654.9
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.674.9
Canned Pinto BeansCanned Pinto Beans, Solids55.30.23NA1.17280.34NA88.6240NA2100.54624.82
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.64.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.74.63
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.45484.6
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.244.57
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.54.57
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.44.56
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.234.55
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.64.54
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt64.70.21NA2.6645.30.46NA81.34040.944.30.9945.44.53
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.34.5
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.54.5
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.144.47
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.274.47
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.874.43
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.14.37
Canned Great Northern BeansBeans, great northern, mature seeds, canned46.50.14NA1.3844.70.36NA1193083.63250.5761.34.3
Canned CowpeasCanned Common Cowpeas260.15NA1.2636.40.37NA9122333810.911034.3
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.54.2
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.44.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.743.95
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.13.86
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.23.8
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.423.77
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.063.74
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.883.7
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.933.7
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.13.67
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.633.65
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.83.57
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.64413.56
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.43.5
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.461153.47
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.461153.47
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.143.4
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.43.26
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.033.23
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.33.22
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.263.17
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.563.15
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.163.15
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.67563.1
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.83.1
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.43.07
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.353.04
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.23
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.333
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.432.98
Minerals in Top 100 Cereals & Legumes with the highest Fiber content per 100 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Fiber per 100 calories.
Top 5 cereals & legumes with most amount of fiber per 100 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Canned Cranberry Beans
- Canned Black Turtle Beans