Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.6
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.218238159
Rice BranCrude Rice Bran316020941.73.1671.404979225210134
Hulled BarleyBarley, hulled3540234.821.11007358NANANA173125
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA15699
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA154173
RyeRye grain338016.31.971.086.607599.81.11.67.1151103
Dried Japanese PersimmonsPersimmons, japanese, dried27405.9NANANA0734NANANANA14514
Dried Japanese PersimmonsPersimmons, japanese, dried27405.9NANANA0734NANANANA14514
Dried Japanese PersimmonsPersimmons, japanese, dried27405.9NANANA0734NANANANA14514
Dried Japanese PersimmonsPersimmons, japanese, dried27405.9NANANA0734NANANANA14514
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA13196
Dried Goji BerriesGoji berries, dried34903.90NANA0771456NANANA130143
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA127107
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA125123
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA122154
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA122113
Medium Rye flourRye flour, medium3490151.80.9860754111.20.69118109
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.6
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.9107146
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.6107132
Lemon PeelRaw Lemon Peel47030.390.260.63016041.7NANANA10615
OatsOats389069121.124.20663NANANANA106169
Orange PeelRaw Orange Peel97020.240.110.290250NANANANA10615
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA106134
Passion-fruit, PurpleRaw Passion-fruit, Purple97070.590.014.10234112NANANA10422
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA103117
Barley flourBarley flour or meal3450163.350.776.9507458NANANA101105
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA73126226101135
BuckwheatBuckwheat3430347.40.789.60715NANANANA100133
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA17100126
Raw Dried FigsFigs, dried, uncooked24909.31.4403.4506394792292480.79833
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.892139
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked24303.20.520.160.770659572NANANA879.3
MilletRaw Millet378042.27.231.18200729NANANANA85110
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked23907.60.820.093.5806134171351281548236
Deglet Noor DatesDates, deglet noor28203.90.320.030.1607506341961992388024.5
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.78098
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.280133
Sweetened Dried BlueberriesBlueberries, dried, sweetened31702521.6311.40800675NANANA7525
Frozen NanceNance, frozen, unsweetened73011.6NANANANA1708347.335.80756.6
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked26206.30.350.021.460697622NANANA7518.7
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked24105.10.1700.740626534125331797334
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.3
CornYellow Corn Grain 365047.46.670.652107436.4NANANA7394
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA7381
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA71103
Dried PlumsRaw Dried Plums24003.80.880.170.4406393811242551.57122
ElderberriesRaw Elderberries73050.230.851.620184NANANANA706.6
Nance, canned, syrup, drainedNance, canned, syrup, drained95013NANANANA22815781.8740.7705.6
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA70141
Seeded RaisinsRaisins, seeded29605.41.780.371.220785NANANANA6825
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.71467136
AvocadosRaw Avocados160014721.31.2516.7085.36.61.23.70.66720
Medjool DatesDates, medjool27701.5NANANANA7506653203375.36718
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA67109
SorghumSorghum Grain329034.66.10.6515072125.3NANANA67106
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.3
KumquatsRaw Kumquats7108.61.030.471.24015994NANANA6519
Oat FlourPartially Debranned Oat Flour404091161.45320657801565147
RaspberriesRaw Raspberries5206.50.191.262.5011944.223.518.626512
FeijoaRaw Feijoa6104.21.040.291.0701528229.52329.3647.1
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar12703.10.170.010.710338274NANANA649.1
RowalRaw Rowal1110202.45NANANA2391415111256223
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.762147
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried28105NANANA0725NA20618386.36047.2
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar14002.90.160.010.670371NANANANA588.6
GuavasRaw Common Guavas6809.52.721.122.88014389.2NANANA5425.5
Strawberry GuavasRaw Strawberry Guavas69061.720.711.820174NANANANA545.8
Mamey SapoteRaw Mamey Sapote12404.61.70.820.11032120176.680415414.5
BlackberriesRaw Blackberries4304.90.140.941.8609648.824230.75314
Frozen BoysenberriesBoysenberries, frozen, unsweetened5002.60.090.50.98012269NANANA5311
Sweetened Dried CranberriesCranberries, dried, sweetened3080110.880.231.60828726270297158531.7
Frozen LoganberriesLoganberries, frozen5503.10.110.591.17013077NANANA5315
SapodillaRaw Sapodilla830111.9400.110200NANANANA534.4
TamarindsRaw Tamarinds239062.7200.590625388NANANA5128
Frozen BlackberriesBlackberries, frozen, unsweetened6404.30.150.821.630157107NANANA5012
Dry CouscousCouscous, dry37606.41.170.122.40774NANANANA50128
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained10703.4NANANANA283193901010.1495.6
BreadfruitRaw Breadfruit10302.30.480.180.480271110NANANA4910.7
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.3
Dried LitchisLitchis, dried2770122.71.781.840707661NANANA4638
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.2
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.3
Boiled BulgurCooked Bulgur8302.40.420.040.9401861NANANA4531
Oranges with Peel Raw Oranges with Peel 63030.350.160.440155NANANANA4513
Dark RaisinsDark Seedless Raisins29902.50.940.140.39079365234730504533
Frozen Wild BlueberriesBlueberries, wild, frozen5701.60.3NANA0139NA3733.30440
Dried Zante CurrantsCurrants, zante, dried29002.20.850.120.35077062332529804434.3
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened10301.60.050.30.590262218NANANA447
Sugar-applesRaw Sugar-apples9402.90.4800.40236NANANANA4420.6
Red CurrantsRaw Red And White Currants56020.170.350.53013873.735.332.26.14314
GooseberriesRaw Gooseberries4405.80.380.462.70102NANANANA438.8
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry35608.11.150.293.020741NANANANA43114
Frozen RaspberriesRed Frozen Raspberries5608.10.640.190.15012665.432.428.74.44311.5
Raspberries PureeRaspberries Puree with Seeds5509.70.620.280.3NA11565.63330.52.14311
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA4357
Stewed Dried FigsFigs, dried, stewed107040.6201.50276234NANANA4214
Macronutrients in Top 100 Cereals & Fruits with the highest Fiber content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals & fruits , sorted by most amount of Fiber per 1 kilogram.
Top 5 cereals & fruits with most amount of fiber per 1 kilogram are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Hulled Barley