Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.6
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.6
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.353
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.6
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.3
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.3
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.3
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.684
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
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.234681
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.383
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.546
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
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.34280
OatsOats154427.44.830.449.620263NANANANA4267
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.3
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.24183
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.5
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
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.385
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes181011110500.8802061460.042.114439.312.4
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.3
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.7
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.7
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.5
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.2
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.4
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.5
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.831
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
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.857
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
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.643
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.4
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.8118
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.5
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.524120
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.6
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.6
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.6
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.7
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA1921
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA1745
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.3716125
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.3
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.522
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.97
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.3
Glazed WalnutsNuts, walnuts, glazed198414214NANA0189128NANANA14.333
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Fiber per 14 ounces.
Top 5 cereals & nuts with most amount of fiber per 14 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour