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High-Fiber Cereal Grains and Pasta

Top foods ranked by fiber per serving

# Food Fiber / 100g
1 Wheat bran, crude
42.8g
2 Oats
10.6g
3 Oat bran, raw
15.4g
4 Quinoa, uncooked
7.0g
5 Bulgur, cooked
4.5g
6 Spelt, cooked
3.9g
7 Barley, pearled, cooked
3.8g
8 Buckwheat groats, roasted, cooked
2.7g
9 Pasta, cooked, enriched
1.8g
10 Rice, white, enriched
0.4g
11 Corn bran, crude
79.0g
12 Barley, hulled
17.3g
13 Barley, pearled, raw
15.6g
14 Rye flour, dark
23.8g
15 Rye grain
15.1g
16 Rice bran, crude
21.0g
17 Wheat, hard red spring
12.2g
18 Wheat, hard red winter
12.2g
19 Wheat, hard white
12.2g
20 Wheat, soft white
12.7g
21 Wheat, soft red winter
12.5g
22 Wheat, khorasan, uncooked
11.1g
23 Triticale flour, whole-grain
14.6g
24 Spelt, uncooked
10.7g
25 Buckwheat
10.0g
26 Millet, raw
8.5g
27 Teff, uncooked
8.0g
28 Wheat germ, crude
13.2g
29 Barley flour or meal
10.1g
30 Amaranth grain, uncooked
6.7g
31 Sorghum grain
6.7g
32 Wheat flour, whole-grain
10.7g
33 Corn grain, yellow
7.3g
34 Rye flour, medium
11.8g
35 Buckwheat flour, whole-groat
10.0g
36 Barley malt flour
7.1g
37 Cornmeal, white, with wheat flour added
6.3g
38 Cornmeal, yellow, with wheat flour added
6.3g
39 Wild rice, raw
6.2g
40 Cornmeal, whole-grain, white
7.3g
41 Cornmeal, whole-grain, yellow
7.3g
42 Corn flour, whole-grain, white
7.3g
43 Corn flour, whole-grain, yellow
7.3g
44 Cornmeal, white, plain
6.7g
45 Cornmeal, yellow, plain
6.7g
46 Rye flour, light
8.0g
47 Sorghum flour, whole-grain
6.6g
48 Wheat, khorasan, cooked
4.3g
49 Couscous, cooked
1.4g
50 Corn flour, masa, enriched
6.4g