RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.144.47
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.743.95
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.23.8
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
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.83.57
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.43.26
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.263.17
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.163.15
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.43.07
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
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.22.93
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.842.9
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.7382.9
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.1742.77
OatsOats140.16NA1.245.51.26411341106.530.511.022.12.72
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.52.6
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.332.6
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.72.33
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.32.25
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.42.18
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.772.04
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.022.02
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.832
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.842
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.861.84
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.041.8
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.33731.8
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.171.74
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.55651.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.58571.3
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.81.25
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.76601.1
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.20.98
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.40.94
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.40.93
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.83240.56
Minerals in Top 40 Whole Cereals with the highest Fiber content per 100 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Fiber per 100 calories.
Top 5 whole cereals with most amount of fiber per 100 calories are:
- Rye grain
- Soft Wheat Whole Grain Flour
- Cooked Corn Gluten-free Pasta
- Soft White Wheat
- Hard Red Spring Wheat