Top High-Fiber Cereal Grains and Pasta
Ranked by fiber per serving — the number that matters for your daily 30g goal. The top pick, Wheat bran, crude, provides 24.8g per serving.
#1
83% daily
Wheat bran, crude
24.8g
per cup
#2
55% daily
Oats
16.5g
per cup
#3
46% daily
Pasta, whole grain, 51% whole wheat
13.8g
per cup elbows
| # | Food | Fiber / 100g |
|---|---|---|
| 1 |
Wheat bran, crude
per cup
|
42.8g
|
| 2 |
Oats
per cup
|
10.6g
|
| 3 |
Pasta, whole grain, 51% whole wheat
per cup elbows
|
11.3g
|
| 4 |
Quinoa, uncooked
per cup
|
7.0g
|
| 5 |
Bulgur, cooked
per cup
|
4.5g
|
| 6 |
Spelt, cooked
per cup
|
3.9g
|
| 7 |
Barley, pearled, cooked
per cup
|
3.8g
|
| 8 |
Buckwheat groats, roasted, cooked
per cup
|
2.7g
|
| 9 |
Pasta, cooked, enriched
per cup lasagne
|
1.8g
|
| 10 |
Rice, white, enriched
per cup
|
0.4g
|
| 11 |
Oat bran, raw
per cup
|
15.4g
|