Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA11212
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.6
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.819
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.3
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.75
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA2214
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.6
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.4
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.730
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.4
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.6
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.7
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6
OatsOats5519.81.730.163.44094NANANANA1524
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA1519
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.21530
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.7
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.319
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.3
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes64639.737.400.31073.5520.0140.7551.3144.44
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.721
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.3
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.72
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.5
MilletRaw Millet53661.020.172.860103NANANANA1215.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.43
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.314
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.6
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.9220
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.4
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.3
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.5
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.5
Dry CouscousCouscous, dry5330.910.170.0170.340110NANANANA7.118
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.73
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.25
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.2
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.37
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry5051.150.160.0410.430105NANANANA6.116
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.1
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.5
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.5318
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.5318
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.8
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.2
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4
Glazed WalnutsNuts, walnuts, glazed70950.65.06NANA067.545.6NANANA5.111.7
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.7
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.2
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 5 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 5 ounces.
Top 5 cereals & nuts with most amount of fiber per 5 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour