High-Fiber Grains

Top 30 grains high in fiber per 100g serving.

Food

Calories

Fiber

1
Corn bran, crude
224
79.0g
2
Rice bran, crude
316
21.0g
3
Barley, hulled
354
17.3g
4
Barley, pearled, raw
352
15.6g
5
Oat bran, raw
246
15.4g
6
Oats
389
10.6g
7
Cereals, oats, instant, fortified, plain, dry
362
10.0g
8
Bread, white wheat
238
9.2g
9
Bread, multi-grain (includes whole-grain)
265
7.4g
10
Corn flour, whole-grain, yellow
361
7.3g
11
Corn grain, yellow
365
7.3g
12
Barley malt flour
361
7.1g
13
Noodles, chinese, chow mein
471
6.7g
14
Taco shells, baked
476
6.7g
15
Oat flour, partially debranned
404
6.5g
16
Bagels, multigrain
241
6.2g
17
Bread, whole-wheat, prepared from recipe
278
6.0g
18
Bread, cracked-wheat
260
5.5g
19
Rolls, pumpernickel
276
5.4g
20
Rice flour, brown
363
4.6g
21
Noodles, japanese, somen, dry
356
4.3g
22
Muffin, blueberry, commercially prepared, low-fat
255
4.2g
23
Bagels, wheat
250
4.1g
24
Bread, wheat
274
4.0g
25
Barley, pearled, cooked
123
3.8g
26
Bagels, oat bran
255
3.6g
27
Noodles, egg, dry, enriched
384
3.3g
28
Noodles, egg, dry, unenriched
384
3.3g
29
Pasta, dry, enriched
371
3.2g
30
Pasta, dry, unenriched
371
3.2g

Related Lists

High-Fiber Fruits High-Fiber Vegetables High-Protein Grains Low-Carbohydrates Grains High-Fiber Nuts & Seeds High-Fiber Legumes

Rankings are based on fiber content per 100g. Actual intake depends on serving size. Only foods with a USDA FoodData Central record are ranked; values are from that record.