Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA10611
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.4
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.4
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.13
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.97
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.13
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.79
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.46
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.5
OatsOats775.320.940.0861.87051NANANANA8.1713
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.82
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.439
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.13
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.06
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.9
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.54
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.96
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.34
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.5
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.411
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.53
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.5
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.5
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.0311
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.2
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.57
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.14
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.98
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.93
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA410
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.86
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.974
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.98
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.7510
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.56
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.3
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.25
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Fiber per 300 calories.
Top 5 cereals & nuts with most amount of fiber per 300 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Dried Chia Seeds
- Crude Rice Bran