Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.7
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.54
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419
OatsOats1298.871.560.143.1085NANANANA13.621.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.2
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.43
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.47
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.4
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.7411
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.3
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.6
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.5
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.64
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.43
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.5
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.42
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of fiber per 500 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Dried Chia Seeds
- Crude Rice Bran