Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
Done Click the to add any food to this list.

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
Select Data To Show (More Info)
More Options
Exclude Spices and Herbs?

Sort by Nutrient Ratios

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
    (Source)
  2. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    16.5g (59% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  3. Oat Bran
    (Oat Bran Raw)
    14.5g (52% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  4. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  5. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  6. Cooked Bulgur
    (Bulgur Cooked)
    8.2g (29% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    8g (29% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Cooked Spelt
    (Spelt Cooked)
    7.6g (27% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  9. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    7.4g (26% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  10. Cooked Teff
    (Teff Cooked)
    7.1g (25% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  11. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)
    6.7g (24% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  12. Cooked Pearled Barley
    (Barley Pearled Cooked)
    6g (21% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  13. Cooked Oat Bran
    (Oat Bran Cooked)
    5.7g (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  14. Cooked Amaranth
    (Amaranth Grain Cooked)
    5.2g (18% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  15. Quinoa Cooked
    5.2g (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  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
    (Source)
  17. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)
    4.5g (16% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  18. Canned Hominy
    (Hominy Canned White)
    4.1g (15% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  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
    (Source)
  20. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)
    3.7g (13% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  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
    (Source)
  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
    (Source)
  23. Cooked Wild Rice
    (Wild Rice Cooked)
    3g (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  24. Cooked Millet
    (Millet Cooked)
    2.3g (8% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  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
    (Source)
  26. Cooked Couscous
    (Couscous Cooked)
    2.2g (8% DV) in 1 cup, cooked
    Database: Standard Release (Common) View
    (Source)
  27. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)
    1.9g (7% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  28. Rice Noodles (Cooked)
    (Rice Noodles Cooked)
    1.8g (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  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
    (Source)
  30. Rice Bran
    (Rice Bran Crude)
    1.6g (6% DV) in 1 tablespoon
    Database: Standard Release (Common) View
    (Source)
  31. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)
    0.6g (2% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  32. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)
    0.6g (2% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
feedback