Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67176
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.499
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.0836.6
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.8333.2
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA32.5
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.531.3
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.06327
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.124.4
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.7322.3
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.1322
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.8619.7
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA19
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.818.7
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.918.5
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA18.3
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.7818.3
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.7818
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.417.4
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA17.4
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.4517
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA16.3
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.3316
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.815.7
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.2515.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA15.4
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA15.4
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.415
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA15
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.314.7
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.214.6
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA14.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA14.5
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.9920414.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.2414
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA14
OatsOats00.980.181.241.740.152872000NANA13.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.77213
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.65213
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.63011.7
MilletRaw Millet00.560.386.241.120.51151120000.0661.211.2
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.2611.2
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.611
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA10
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.4210
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.4110
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.4110
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.059.83
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.309.5
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.99.2
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.609.03
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.488.9
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.668.7
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.968.04
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA8.04
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.637.1
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA6.65
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.816.5
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA6.34
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.456.25
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA6.04
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.1905.7
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.265.46
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA5.4
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA5.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.2105.15
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.824.9
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA4.7
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.1404.63
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.054.6
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.134.3
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA11000003.9
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA3.9
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA3.8
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.413.7
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.413.7
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.04103.66
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.04103.66
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.1503.28
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA3
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA2.78
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.0402.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.132.4
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.132.4
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.1502.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA1.94
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.051.82
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.141.8
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.141.8
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.1501.54
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.1501.54
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.6000001.26
CornstarchCornstarch000000NA0000001.2
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA1.15
SeitanVital wheat gluten000000NA0000000.81
Vitamins in Top 90 Cereals with the highest Fiber content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Fiber per 500 calories.
Top 5 cereals with most amount of fiber per 500 calories are:
- Crude Corn Bran
- Crude Wheat Bran
- Dark Rye Flour
- Crude Rice Bran
- Cooked Oat Bran