Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.6157
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7785
Carob flourCarob flour20.110.913.760.0930.73NA57.500.401.25079
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA50
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.0991849.6
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.749.4
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA49.4
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA49
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.747.2
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.644
Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7741.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.741
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.441240
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.431237.7
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA36.3
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA35
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.3734.3
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.53011832.3
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.3731
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.421130.8
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.421130.8
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.421130.8
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.3530.6
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.9630.4
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.421130
White BeansRaw White Beans00.870.290.951.450.63NA7700000.421130
RyeRye grain20.630.58.472.90.58NA75.40001.711.730
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA29.8
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA26
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.7726
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA25.2
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.325.2
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.7725.2
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.7725
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.631824.2
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.7724.2
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.7724.2
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.723.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.460.174.820.960.41NA49.600NANANA22
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.651821.4
Red LentilsRaw Pink Or Red Lentils5.9510.212.970.690.8NA40503.370NANA21.4
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.9221.2
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.1421.2
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.7721.2
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.9221
OatsOats01.50.281.92.680.2443.5111000NANA21
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.4730121
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.470.131.30.530.27NA27801.800.021.221
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA20.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.370.21.40.450.26NA16103.5701.876.9520.6
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA20.4
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.3720
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.820
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA20
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.641420
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.8713919
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.260.121.10.440.21NA14902.40NANA18.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.170.1827.42.40.91NA23801.6013.7018.7
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.79318.5
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.7818.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.380.120.630.420.45NA34101.601.876.9518
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.5517.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.420.141.020.480.16NA411000NANA17
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.817
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.5017
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.30.3928.520.92NA1920009.8016.7
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.450.111.050.520.15NA1710001.736.5516.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.380.111.771.20.095NA12900.7900.069.9216.5
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.416
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.210.22272.220.83NA18300012.50.9916
Light Rye FlourRye flour, light00.660.181.61.30.46NA45.60001.6511.716
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.7716
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.340.142.11.270.35NA35902.9800.223.3715.7
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.215.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.320.111.30.940.15NA298000NANA15.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.9415
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt20.330.121.150.810.13NA3160200.35.3615
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.320.121.150.440.24NA25802.400.0616.714.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.230.131.420.850.19NA240000NANA14.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.614.5
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.614.5
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.614.5
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.3714
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.310.121.350.530.23NA20202.580NANA14
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.320.110.840.840.32NA1650000.363.9714
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.84014
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.280.241.230.370.11NA12105.3601.234.5613.7
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.280.241.230.370.11NA12105.3601.234.5613.7
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.36013.3
Chow MeinChow Mein Chinese Noodles01.130.799.36NA0.085NA2480001.6510.513.3
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.290.121.550.630.099NA220000NANA13.3
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA13.3
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.713
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.40.110.980.820.2NA41300.7900.563.3713
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.3513
Boiled Kidney BeansBoiled All Types Kidney Beans00.320.121.150.440.24NA25802.400.0616.712.7
Canned Chickpeas Canned Chickpeas , Solids20.0540.030.28NA0.23NA9500.200.586.7512.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt3.970.30.152.980.860.12NA1870200.35.3612.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0770.07710.290.11NA15301.60NANA12.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.9512.5
Vitamins in Top 100 Cereals & Legumes with the highest Fiber content per 7 oz
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by most amount of Fiber per 7 ounces.
Top 5 cereals & legumes with most amount of fiber per 7 ounces are:
- Crude Corn Bran
- Crude Wheat Bran
- Carob flour
- Raw French Beans
- Raw Broadbeans