Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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32 Grains and Pasta Highest in Fiber

Ranked by a Common Serving Size
28g Fiber = 100% DV
  1. Buckwheat (Uncooked)
    (Buckwheat)
    17g (61% DV) in 1 cup
    Database: Standard Release (Common) View
  2. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    16.5g (59% DV) in 1 cup
    Database: Standard Release (Common) View
  3. Oat Bran
    (Oat Bran Raw)
    14.5g (52% DV) in 1 cup
    Database: Standard Release (Common) View
  4. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
  5. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
  6. Cooked Bulgur
    (Bulgur Cooked)
    8.2g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  7. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    8g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  8. Cooked Spelt
    (Spelt Cooked)
    7.6g (27% DV) in 1 cup
    Database: Standard Release (Common) View
  9. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    7.4g (26% DV) in 1 cup
    Database: Standard Release (Common) View
  10. Cooked Teff
    (Teff Cooked)
    7.1g (25% DV) in 1 cup
    Database: Standard Release (Common) View
  11. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)
    6.7g (24% DV) in 1 cup
    Database: Standard Release (Common) View
  12. Cooked Pearled Barley
    (Barley Pearled Cooked)
    6g (21% DV) in 1 cup
    Database: Standard Release (Common) View
  13. Cooked Oat Bran
    (Oat Bran Cooked)
    5.7g (20% DV) in 1 cup
    Database: Standard Release (Common) View
  14. Cooked Amaranth
    (Amaranth Grain Cooked)
    5.2g (18% DV) in 1 cup
    Database: Standard Release (Common) View
  15. Quinoa Cooked
    5.2g (19% DV) in 1 cup
    Database: Standard Release (Common) View
  16. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))
    4.6g (16% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
  17. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)
    4.5g (16% DV) in 1 cup
    Database: Standard Release (Common) View
  18. Canned Hominy
    (Hominy Canned White)
    4.1g (15% DV) in 1 cup
    Database: Standard Release (Common) View
  19. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)
    4g (14% DV) in 1 cup
    Database: Standard Release (Common) View
  20. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)
    3.7g (13% DV) in 1 cup
    Database: Standard Release (Common) View
  21. Cooked Brown Rice
    (Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    3.5g (13% DV) in 1 cup
    Database: Standard Release (Common) View
  22. Brown Rice
    (Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    3.2g (12% DV) in 1 cup
    Database: Standard Release (Common) View
  23. Cooked Wild Rice
    (Wild Rice Cooked)
    3g (11% DV) in 1 cup
    Database: Standard Release (Common) View
  24. Cooked Millet
    (Millet Cooked)
    2.3g (8% DV) in 1 cup
    Database: Standard Release (Common) View
  25. Cooked Pasta (Unenriched)
    (Pasta Cooked Unenriched Without Added Salt)
    2.2g (8% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
  26. Cooked Couscous
    (Couscous Cooked)
    2.2g (8% DV) in 1 cup, cooked
    Database: Standard Release (Common) View
  27. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)
    1.9g (7% DV) in 1 cup
    Database: Standard Release (Common) View
  28. Rice Noodles (Cooked)
    (Rice Noodles Cooked)
    1.8g (6% DV) in 1 cup
    Database: Standard Release (Common) View
  29. Yellow Cornmeal (Grits)
    (Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt)
    1.6g (6% DV) in 1 cup
    Database: Standard Release (Common) View
  30. Rice Bran
    (Rice Bran Crude)
    1.6g (6% DV) in 1 tablespoon
    Database: Standard Release (Common) View
  31. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)
    0.6g (2% DV) in 1 cup
    Database: Standard Release (Common) View
  32. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)
    0.6g (2% DV) in 1 cup
    Database: Standard Release (Common) View
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