Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA11442
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA10649
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA10484
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
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.4
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.747
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.571
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
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.795
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.349
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
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
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.6
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
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA4956
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
Dried Shiitake MushroomsMushrooms, shiitake, dried11753.930.890.0520.5502998.77NANANA45.638
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.2
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
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.7
OatsOats154427.44.830.449.620263NANANANA4267
Orange PeelRaw Orange Peel3850.790.0950.0440.12099NANANANA425.95
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
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.3
Passion-fruit, PurpleRaw Passion-fruit, Purple3852.780.230.0041.6309344.5NANANA41.38.73
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.317
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
Onions FlakesDry Onions Flakes13851.830.310.0360.670331148NANANA36.535.5
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
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.72
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
Root WasabiRaw Root Wasabi4332.5NANANA093NANANANA3119
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.6
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
In Pod Fava BeansRaw In Pod Fava Beans3492.90.470.121.2407036.6NANANA29.831.4
Frozen NanceNance, frozen, unsweetened2904.6NANANANA67.43318.814.2029.82.6
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
Dried PlumsRaw Dried Plums9531.50.350.0670.17025415149.21010.6288.65
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.833
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.6
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.831
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
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA2710
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.94
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.2
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
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Fiber content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, legumes & cereals , sorted by most amount of Fiber per 14 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of fiber per 14 ounces are:
- Sun-dried Hot Chile Peppers
- Dried Pasilla Peppers
- Freeze-dried Chives
- Raw French Beans
- Raw Broadbeans