Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.379
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.942.8
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA34.4
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.327.3
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.924
Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.921
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds30.0340.0520.290.0560.037NA900.30NANA18.4
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.217.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels31.20.475.440.680.15NA960000.25017
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.316.3
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.215.6
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.215.4
RyeRye grain10.320.254.271.460.29NA380000.855.915
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA14
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA13
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.913
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.912.7
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.912.5
AlmondsNuts, almonds00.211.143.60.470.14574400025.6012.5
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.912
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.912
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.912
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.25012
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA11.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.68011.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.330.294.27.060.81NA23801.40NANA11.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.110.257.047.040.8NA23701.40262.711
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA11
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry90.230.0872.430.480.21NA2500NANANA11
Roasted AlmondsDry Roasted Almonds00.0771.23.640.320.14NA5500024011
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA10.7
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.610.7
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.910.7
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA10.6
OatsOats00.760.140.961.350.122256000NANA10.6
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.7415210.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0920.783.670.230.12NA2700026010.5
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA10.3
Plain Almond ButterPlain Almond Butter no Salt00.0410.943.160.320.157.35300024.2010.3
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.171310.3
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.210
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.910
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA10
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.32710
Blanched AlmondsNuts, almonds, blanched00.190.713.50.310.12NA4900023.809.9
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0150.0150.70.140.03NA3000009.9
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015149.7
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.59.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added50.470.111.20.740.19NA1500.702.53NA9.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts30.340.122.050.920.62NA8803.8015.3NA9.4
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA9.4
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.2509.3
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.49.2
CoconutRaw Coconut Meat00.0660.020.540.30.054NA2603.300.240.29
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA8.6
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.403508.6
MilletRaw Millet00.420.294.70.850.3811.4850000.050.98.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled10.240.171.180.510.38NA620430NANA8.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.5708
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.98
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.98
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.6507.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.37.3
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.37.3
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.37.3
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.27.1
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4407
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.206.7
Chow MeinChow Mein Chinese Noodles00.570.44.7NA0.043NA1250000.835.36.7
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.76.7
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA6.7
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.46.6
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.26.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.070.154.430.570.1NA5701.800.564.56.5
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA6.4
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.96.2
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted150.410.247.410.42NA5907.60NANA6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.36
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0530.166.751.170.55NA23702.7023NA5.7
Roasted European ChestnutsNuts, chestnuts, european, roasted10.240.181.340.550.5NA7002600.57.85.1
Dry CouscousCouscous, dry00.160.0783.51.240.11NA20000NANA5
Almond pasteNuts, almond paste00.0820.411.420.110.036NA7300.1013.504.8
Cooked Corn PastaCooked Corn Gluten-free Pasta30.0530.0230.560.130.058NA600NANANA4.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled120.290.175.30.820.3NA4906.10NANA4.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA4.6
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA4.6
Boiled BulgurCooked Bulgur00.0570.02810.340.083NA180000.010.54.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.10.0260.880.490.05NA14000NANA4.3
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA4.3
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.94
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.63.9
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA3.9
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA3.9
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA3.9
Pearled BarleyCooked Pearled Barley00.0830.0622.060.140.12NA160000.010.83.8
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33543.7
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA3.6
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.63.6
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.83.5
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA3.4
Vitamins 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 vitamins 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