Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.3
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA99104
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.8
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.882
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.8
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.485
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.6100
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.3153
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.795
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.3
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.393
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.586
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.479
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.483
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.2
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA4389
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA4293
OatsOats154427.44.830.449.620263NANANANA4267
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.4
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.3111
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.535
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA3437
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.7102
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.397
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA3333
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.895
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.8
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA3198
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA3028
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA2930
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.833
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.831
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.424
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.424
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.643
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.627
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.7
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.4
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.428
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA2522
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.6
Macronutrients in Top 100 Cereals & Legumes with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Fiber per 14 ounces.
Top 5 cereals & legumes with most amount of fiber per 14 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans