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

32 results
Name
Fiber
Data source
+ 1
Uncooked Buckwheat (Buckwheat) 1 cup
17g (61% DV)
Standard Release (Common)
+ 2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
16.5g (59% DV)
Standard Release (Common)
+ 3
Raw Oat Bran (Oat bran, raw) 1 cup
14.5g (52% DV)
Standard Release (Common)
+ 4
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
8.9g (32% DV)
Standard Release (Common)
+ 5
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
8.9g (32% DV)
Standard Release (Common)
+ 6
Cooked Bulgur (Bulgur, cooked) 1 cup
8.2g (29% DV)
Standard Release (Common)
+ 7
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
8g (29% DV)
Standard Release (Common)
+ 8
Cooked Spelt (Spelt, cooked) 1 cup
7.6g (27% DV)
Standard Release (Common)
+ 9
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
7.4g (26% DV)
Standard Release (Common)
+ 10
Cooked Teff (Teff, cooked) 1 cup
7.1g (25% DV)
Standard Release (Common)
+ 11
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
6.7g (24% DV)
Standard Release (Common)
+ 12
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
6g (21% DV)
Standard Release (Common)
+ 13
Cooked Oat Bran (Oat bran, cooked) 1 cup
5.7g (20% DV)
Standard Release (Common)
+ 14
Quinoa, cooked 1 cup
5.2g (19% DV)
Standard Release (Common)
+ 15
Cooked Amaranth (Amaranth grain, cooked) 1 cup
5.2g (18% DV)
Standard Release (Common)
+ 16
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
4.6g (16% DV)
Standard Release (Common)
+ 17
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
4.5g (16% DV)
Standard Release (Common)
+ 18
Hominy, canned, white 1 cup
4.1g (15% DV)
Standard Release (Common)
+ 19
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
4g (14% DV)
Standard Release (Common)
+ 20
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
3.7g (13% DV)
Standard Release (Common)
+ 21
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
3.5g (13% DV)
Standard Release (Common)
+ 22
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
3.2g (12% DV)
Standard Release (Common)
+ 23
Cooked Wild Rice (Wild rice, cooked) 1 cup
3g (11% DV)
Standard Release (Common)
+ 24
Cooked Millet (Millet, cooked) 1 cup
2.3g (8% DV)
Standard Release (Common)
+ 25
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
2.2g (8% DV)
Standard Release (Common)
+ 26
Couscous, cooked 1 cup, cooked
2.2g (8% DV)
Standard Release (Common)
+ 27
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
1.9g (7% DV)
Standard Release (Common)
+ 28
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
1.8g (6% DV)
Standard Release (Common)
+ 29
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
1.6g (6% DV)
Standard Release (Common)
+ 30
Rice Bran (Rice bran, crude) 1 tablespoon
1.6g (6% DV)
Standard Release (Common)
+ 31
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
0.6g (2% DV)
Standard Release (Common)
+ 32
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
0.6g (2% DV)
Standard Release (Common)