Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size. instructions

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Grains and Pasta Highest in Fiber

32 results
Name
Fiber
Data source
1
Buckwheat (Uncooked) (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
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
Kamut Cooked (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
Gluten Free Corn Noodles (Cooked) (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
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
Roasted Buckwheat Groats (Buckwheat Groats Roasted Cooked) 1 cup
4.5g (16% DV)
Standard Release (Common)
18
Canned Hominy (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
Spinach Egg Noodles (Cooked) (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
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
Cooked Couscous (Couscous Cooked) 1 cup, cooked
2.2g (8% DV)
Standard Release (Common)
27
Egg Noodles (Cooked) (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
Medium Grain White Rice (Rice White Medium-Grain Enriched Cooked) 1 cup
0.6g (2% DV)
Standard Release (Common)
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