Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.73
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.7
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.53
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.9
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.1
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.6
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.06
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.06
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.1
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.33
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.84
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.1
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.33
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.67
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.04
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.73
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.83
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.02
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.75
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.24
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.85
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.07
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.3
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.23
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.272
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.4
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.2
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.67
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.52
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.52
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.1
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.05
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.07
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.66
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.8
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.8
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.84
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.84
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.84
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.63
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.1
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.76
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.482
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.482
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.63
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.84
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.362
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.95
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.95
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.07
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.07
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.053
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.068
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.83
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.3
Macronutrients in Top 90 Cereals with the highest Fiber content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Fiber per 100 calories.
Top 5 cereals with most amount of fiber per 100 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Cooked Oat Bran