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Best High-Fiber Grains & Cereals

Not all grains are created equal for fiber. Whole grains and bran can pack serious fiber per serving, while refined grains offer almost none. Here's the ranking.

#1 200% daily
Corn bran, crude
60.0g
per cup
#2 106% daily
Barley, hulled
31.8g
per cup
#3 104% daily
Barley, pearled, raw
31.2g
per cup
# Food Fiber / 100g
1 Corn bran, crude
per cup
79.0g
2 Barley, hulled
per cup
17.3g
3 Barley, pearled, raw
per cup
15.6g
4 Rye flour, dark
per cup
23.8g
5 Rye grain
per cup
15.1g
6 Wheat bran, crude
per cup
42.8g
7 Rice bran, crude
per cup
21.0g
8 Wheat, hard red spring
per cup
12.2g
9 Wheat, hard red winter
per cup
12.2g
10 Wheat, hard white
per cup
12.2g
11 Wheat, soft white
per cup
12.7g
12 Wheat, soft red winter
per cup
12.5g
13 Wheat, khorasan, uncooked
per cup
11.1g
14 Triticale flour, whole-grain
per cup
14.6g
15 Spelt, uncooked
per cup
10.7g
16 Bulgur, dry
per cup
12.5g
17 Cereals ready-to-eat, wheat germ, plain
per cup
15.1g
18 Millet, raw
per cup
8.5g
19 Buckwheat
per cup
10.0g
20 Buckwheat groats, roasted, dry
per cup
10.3g
21 Oats
per cup
10.6g
22 Teff, uncooked
per cup
8.0g
23 Wheat germ, crude
per cup
13.2g
24 Barley flour or meal
per cup
10.1g
25 Oat bran, raw
per cup
15.4g
26 Pasta, whole grain, 51% whole wheat
per cup elbows
11.3g
27 Amaranth grain, uncooked
per cup
6.7g
28 Sorghum grain
per cup
6.7g
29 Wheat flour, whole-grain
per cup
10.7g
30 Incaparina, dry mix, unprepared
per cup
9.9g

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