Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.36
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.6
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.82416
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.4
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.6
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.88
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.9
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.3
RyeRye grain3381.630.20.110.660760.980.110.160.711510.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA1323
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.6
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.7
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.3
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.521
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.4
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.3
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.91211
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.7
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.46
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.751121
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.6
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.2
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620
OatsOats3896.91.20.112.42066.3NANANANA10.617
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.2
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.7
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.321
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.321
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.5
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.3
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.6
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.13
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.415
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.317
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.214
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.33
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.8
MilletRaw Millet3784.20.720.122073NANANANA8.511
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.42
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.8
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.8
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.3
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.93
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.4
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.1
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.3
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA714
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.6
Chow MeinChow Mein Chinese Noodles47121.26.740.0983.47063.60NANANA6.711
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.6
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.43
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.530
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.7
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.2
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.3
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.17
Dry CouscousCouscous, dry3760.640.120.0120.24077.4NANANANA512.8
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.89
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.63
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.82
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.23
Boiled BulgurCooked Bulgur830.240.0420.0040.094018.60.1NANANA4.53.08
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry3560.810.120.0290.3074NANANANA4.311.4
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.7
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.96
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.7
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.7
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.5
Pearled BarleyCooked Pearled Barley1230.440.0930.0210.19028.20.28NANANA3.82.26
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.7
Glazed WalnutsNuts, walnuts, glazed50035.73.57NANA047.632NANANA3.68.28
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.54
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.8
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.5
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Fiber per 100 grams.
Top 5 cereals & nuts with most amount of fiber per 100 grams are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour