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
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4
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
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.8
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.7
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
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 Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.16
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.14
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
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.7
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
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA33
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.93
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.15
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
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.94
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.483
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.04
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
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.69
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.65
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.3
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.1
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.32
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.8
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.5
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.7
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.18
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.5
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.84
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.63
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.4
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
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.86
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.4
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.56
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.33
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.3
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.33
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.3
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.34
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
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.1
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.67
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.17
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.2
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.1
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of fiber per 100 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Dried Chia Seeds
- Crude Rice Bran