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28 Grains and Pasta Highest in Fiber

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25g Fiber = 100% DV
  1. Cooked Bulgur
    8.2g (33% DV) in 1 cup
  2. Whole Grain Sorghum Flour
    8g (32% DV) in 1 cup
  3. Cooked Spelt
    7.6g (30% DV) in 1 cup
  4. Kamut Cooked
    7.4g (30% DV) in 1 cup
  5. Cooked Teff
    7.1g (28% DV) in 1 cup
  6. Gluten Free Corn Noodles (cooked)
    6.7g (27% DV) in 1 cup
  7. Cooked Pearled Barley
    6g (24% DV) in 1 cup
  8. Cooked Oat Bran
    5.7g (23% DV) in 1 cup
  9. Quinoa Cooked
    5.2g (21% DV) in 1 cup
  10. Cooked Amaranth
    5.2g (21% DV) in 1 cup
  11. Whole Wheat Pasta
    4.6g (18% DV) in 1 cup spaghetti not packed
  12. Roasted Buckwheat Groats
    4.5g (18% DV) in 1 cup
  13. Millet Flour
    4.2g (17% DV) in 1 cup
  14. Canned Hominy
    4.1g (17% DV) in 1 cup
  15. Cooked Oatmeal
    4g (16% DV) in 1 cup
  16. Spinach Egg Noodles (cooked)
    3.7g (15% DV) in 1 cup
  17. Cooked Brown Rice
    3.5g (14% DV) in 1 cup
  18. Cooked Long-grain Brown Rice
    3.2g (13% DV) in 1 cup
  19. Cooked Wild Rice
    3g (12% DV) in 1 cup
  20. Cooked Millet
    2.3g (9% DV) in 1 cup
  21. Cooked Pasta (unenriched)
    2.2g (9% DV) in 1 cup spaghetti not packed
  22. Cooked Couscous
    2.2g (9% DV) in 1 cup, cooked
  23. Egg Noodles (cooked)
    1.9g (8% DV) in 1 cup
  24. Rice Noodles (cooked)
    1.8g (7% DV) in 1 cup
  25. Yellow Cornmeal (Grits)
    1.6g (7% DV) in 1 cup
  26. Rice Bran
    1.6g (6% DV) in 1 tablespoon
  27. Cornstarch
    1.2g (5% DV) in 1 cup
  28. Cooked Long-grain White Rice
    0.6g (3% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.