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Nutrient Ranking Tool

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32 Grains and Pasta Highest in Fiber

Ranked by a Common Serving Size
25g Fiber = 100% DV
  1. Buckwheat (Uncooked)
    17g (68% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Uncooked Oats
    16.5g (66% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Oat Bran
    14.5g (58% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Uncooked Whole-Grain Cornmeal
    8.9g (36% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Uncooked Yellow Cornmeal
    8.9g (36% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Cooked Bulgur
    8.2g (33% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Whole Grain Sorghum Flour
    8g (32% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Cooked Spelt
    7.6g (30% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Kamut Cooked
    7.4g (30% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Cooked Teff
    7.1g (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Gluten Free Corn Noodles (Cooked)
    6.7g (27% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Cooked Pearled Barley
    6g (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  13. Cooked Oat Bran
    5.7g (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  14. Cooked Amaranth
    5.2g (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Quinoa Cooked
    5.2g (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Whole Wheat Pasta
    4.6g (18% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  17. Roasted Buckwheat Groats
    4.5g (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Canned Hominy
    4.1g (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Cooked Oatmeal
    4g (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Spinach Egg Noodles (Cooked)
    3.7g (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Cooked Brown Rice
    3.5g (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Brown Rice
    3.2g (13% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Cooked Wild Rice
    3g (12% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Cooked Millet
    2.3g (9% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Cooked Pasta (Unenriched)
    2.2g (9% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  26. Cooked Couscous
    2.2g (9% DV) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  27. Egg Noodles (Cooked)
    1.9g (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Rice Noodles (Cooked)
    1.8g (7% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Yellow Cornmeal (Grits)
    1.6g (7% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Rice Bran
    1.6g (6% DV) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  31. White Rice
    0.6g (3% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Medium Grain White Rice
    0.6g (2% DV) in 1 cup
    Database: Standard Release (Common) (Source)
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