Grains & Pasta — Highest Fiber Ranking

100 foods ranked by Highest Fiber per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc

#	Food	Highest Fiber	Calories
1	Corn bran, crude	79,0g	224 kcal
2	Wheat bran, crude	42,8g	216 kcal
3	Rye flour, dark	23,8g	325 kcal
4	Rice bran, crude	21,0g	316 kcal
5	Barley, hulled	17,3g	354 kcal
6	Barley, pearled, raw	15,6g	352 kcal
7	Oat bran, raw	15,4g	246 kcal
8	Rye grain	15,1g	338 kcal
9	Triticale flour, whole-grain	14,6g	338 kcal
10	Wheat germ, crude	13,2g	360 kcal
11	Wheat flour, whole-grain, soft wheat	13,1g	332 kcal
12	Wheat, soft white	12,7g	340 kcal
13	Bulgur, dry	12,5g	342 kcal
14	Wheat, soft red winter	12,5g	331 kcal
15	Wheat, hard red spring	12,2g	329 kcal
16	Wheat, hard white	12,2g	342 kcal
17	Wheat, hard red winter	12,2g	327 kcal
18	Rye flour, medium	11,8g	349 kcal
19	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	11,3g	361 kcal
20	Wheat, khorasan, uncooked	11,1g	337 kcal
21	Pasta, gluten-free, corn, dry	11,0g	357 kcal
22	Spelt, uncooked	10,7g	338 kcal
23	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	10,7g	340 kcal
24	Oats (Includes foods for USDA's Food Distribution Program)	10,6g	389 kcal
25	Spaghetti, spinach, dry	10,6g	372 kcal
26	Buckwheat groats, roasted, dry	10,3g	346 kcal
27	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	10,1g	362 kcal
28	Barley flour or meal	10,1g	345 kcal
29	Buckwheat flour, whole-groat	10,0g	335 kcal
30	Buckwheat	10,0g	343 kcal
31	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	9,2g	352 kcal
32	Millet, raw	8,5g	378 kcal
33	Corn flour, whole-grain, blue (harina de maiz morado)	8,4g	364 kcal
34	Teff, uncooked	8,0g	367 kcal
35	Rye flour, light	8,0g	357 kcal
36	Corn grain, yellow	7,3g	365 kcal
37	Cornmeal, whole-grain, white	7,3g	362 kcal
38	Corn flour, whole-grain, white	7,3g	361 kcal
39	Corn flour, whole-grain, yellow	7,3g	361 kcal
40	Cornmeal, whole-grain, yellow	7,3g	362 kcal
41	Cornmeal, white, self-rising, degermed, enriched	7,1g	355 kcal
42	Barley malt flour	7,1g	361 kcal
43	Cornmeal, yellow, self-rising, degermed, enriched	7,1g	355 kcal
44	Quinoa, uncooked	7,0g	368 kcal
45	Noodles, egg, spinach, enriched, dry	6,8g	382 kcal
46	Cornmeal, yellow, self-rising, bolted, plain, enriched	6,7g	334 kcal
47	Cornmeal, white, self-rising, bolted, plain, enriched	6,7g	334 kcal
48	Sorghum grain	6,7g	329 kcal
49	Amaranth grain, uncooked	6,7g	371 kcal
50	Noodles, chinese, chow mein	6,7g	471 kcal
51	Sorghum flour, whole-grain	6,6g	359 kcal
52	Oat flour, partially debranned	6,5g	404 kcal
53	Corn flour, masa, unenriched, white	6,4g	363 kcal
54	Corn flour, masa, enriched, white	6,4g	363 kcal
55	Corn flour, yellow, masa, enriched	6,4g	363 kcal
56	Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched	6,3g	348 kcal
57	Cornmeal, white, self-rising, bolted, with wheat flour added, enriched	6,3g	348 kcal
58	Wild rice, raw	6,2g	357 kcal
59	Couscous, dry	5,0g	376 kcal
60	Pasta, gluten-free, corn, cooked	4,8g	126 kcal
61	Rice flour, brown	4,6g	363 kcal
62	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked	4,6g	159 kcal
63	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	4,5g	156 kcal
64	Bulgur, cooked	4,5g	83 kcal
65	Noodles, japanese, somen, dry	4,3g	356 kcal
66	Wheat, khorasan, cooked	4,3g	132 kcal
67	Macaroni, vegetable, enriched, dry	4,3g	367 kcal
68	Macaroni, vegetable, enriched, cooked	4,3g	128 kcal
69	Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)	3,9g	149 kcal
70	Cornmeal, degermed, enriched, white	3,9g	370 kcal
71	Cornmeal, degermed, enriched, yellow	3,9g	370 kcal
72	Spelt, cooked	3,9g	127 kcal
73	Cornmeal, degermed, unenriched, white	3,9g	370 kcal
74	Cornmeal, degermed, unenriched, yellow	3,9g	370 kcal
75	Semolina, enriched	3,9g	360 kcal
76	Semolina, unenriched	3,9g	360 kcal
77	Barley, pearled, cooked	3,8g	123 kcal
78	Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	3,6g	367 kcal
79	Millet flour	3,5g	382 kcal
80	Rice, brown, parboiled, dry, UNCLE BEN'S	3,5g	370 kcal
81	Arrowroot flour	3,4g	357 kcal
82	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	3,4g	362 kcal
83	Noodles, egg, dry, enriched	3,3g	384 kcal
84	Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST	3,3g	152 kcal
85	Noodles, egg, dry, unenriched	3,3g	384 kcal
86	Pasta, dry, unenriched	3,2g	371 kcal
87	Pasta, dry, enriched	3,2g	371 kcal
88	Teff, cooked	2,8g	101 kcal
89	Rice, white, short-grain, enriched, uncooked	2,8g	358 kcal
90	Rice, white, glutinous, unenriched, uncooked	2,8g	370 kcal
91	Quinoa, cooked	2,8g	120 kcal
92	Wheat flour, white, all-purpose, enriched, bleached	2,7g	364 kcal
93	Wheat flour, white, all-purpose, enriched, calcium-fortified	2,7g	364 kcal
94	Wheat flour, white, all-purpose, unenriched	2,7g	364 kcal
95	Wheat flour, white, all-purpose, self-rising, enriched	2,7g	354 kcal
96	Wheat flour, white, all-purpose, enriched, unbleached	2,7g	364 kcal
97	Buckwheat groats, roasted, cooked	2,7g	92 kcal
98	Oat bran, cooked	2,6g	40 kcal
99	Hominy, canned, white	2,5g	72 kcal
100	Hominy, canned, yellow	2,5g	72 kcal

Related Rankings

Filter by Category

All Foods American Indian/Alaska Native Foods 🍎 Fruits 🥦 Vegetables 🌾 Grains & Pasta 🥛 Dairy & Eggs 🥩 Meat 🐟 Fish & Seafood 🥜 Nuts & Seeds 🫘 Legumes 🥤 Beverages 🍪 Snacks 🍰 Sweets & Desserts 🫒 Fats & Oils 🌿 Spices & Herbs 🍲 Soups & Sauces 🍞 Baked Goods 🥣 Breakfast Cereals 🍔 Fast Food 🍱 Prepared Meals 🍼 Baby Foods 🍽️ Restaurant Foods