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

185 results
Name
Fiber
Data source
+ 1
Corn bran, crude 1 cup
60g (214% DV)
Standard Release
+ 2
Barley, hulled 1 cup
31.8g (114% DV)
Standard Release
+ 3
Barley, pearled, raw 1 cup
31.2g (111% DV)
Standard Release
+ 4
Rye flour, dark 1 cup
30.5g (109% DV)
Standard Release
+ 5
Rye grain 1 cup
25.5g (91% DV)
Standard Release
+ 6
Wheat bran, crude 1 cup
24.8g (89% DV)
Standard Release
+ 7
Wheat, hard red spring 1 cup
23.4g (84% DV)
Standard Release
+ 8
Wheat, hard red winter 1 cup
23.4g (84% DV)
Standard Release
+ 9
Wheat, hard white 1 cup
23.4g (84% DV)
Standard Release
+ 10
Wheat, soft white 1 cup
21.3g (76% DV)
Standard Release
+ 11
Wheat, soft red winter 1 cup
21g (75% DV)
Standard Release
+ 12
Wheat, KAMUT khorasan, uncooked 1 cup
20.6g (74% DV)
Standard Release
+ 13
Triticale flour, whole-grain 1 cup
19g (68% DV)
Standard Release
+ 14
Spelt, uncooked 1 cup
18.6g (66% DV)
Standard Release
+ 15
Bulgur, dry 1 cup
17.5g (63% DV)
Standard Release
+ 16
Millet, raw 1 cup
17g (61% DV)
Standard Release
+ 17
Buckwheat groats, roasted, dry 1 cup
16.9g (60% DV)
Standard Release
+ 18
Teff, uncooked 1 cup
15.4g (55% DV)
Standard Release
+ 19
Barley flour or meal 1 cup
14.9g (53% DV)
Standard Release
+ 20
Wheat germ, crude 100 grams
13.2g (47% DV)
Standard Release
+ 21
Wheat flour, whole-grain, soft wheat 100 grams
13.1g (47% DV)
Standard Release
+ 22
Amaranth grain, uncooked 1 cup
12.9g (46% DV)
Standard Release
+ 23
Sorghum grain 1 cup
12.9g (46% DV)
Standard Release
+ 24
Whole Grain Wheat Flour (Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)) 1 cup
12.8g (46% DV)
Standard Release
+ 25
Corn grain, yellow 1 cup
12.1g (43% DV)
Standard Release
+ 26
Rye flour, medium 1 cup
12g (43% DV)
Standard Release
+ 27
Buckwheat flour, whole-groat 1 cup
12g (43% DV)
Standard Release
+ 28
Quinoa, uncooked 1 cup
11.9g (43% DV)
Standard Release
+ 29
Pasta, gluten-free, corn, dry 1 cup
11.6g (41% DV)
Standard Release
+ 30
Barley malt flour 1 cup
11.5g (41% DV)
Standard Release
+ 31
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 1 cup
10.7g (38% DV)
Standard Release
+ 32
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched 1 cup
10.7g (38% DV)
Standard Release
+ 33
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti
10.3g (37% DV)
Standard Release
+ 34
Wild rice, raw 1 cup
9.9g (35% DV)
Standard Release
+ 35
Cornmeal, yellow, self-rising, degermed, enriched 1 cup
9.8g (35% DV)
Standard Release
+ 36
Cornmeal, white, self-rising, degermed, enriched 1 cup
9.8g (35% DV)
Standard Release
+ 37
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry 1 cup spaghetti
9.2g (33% DV)
Standard Release
+ 38
Couscous, dry 1 cup
8.7g (31% DV)
Standard Release
+ 39
Corn flour, whole-grain, white 1 cup
8.5g (31% DV)
Standard Release
+ 40
Corn flour, whole-grain, yellow 1 cup
8.5g (31% DV)
Standard Release
+ 41
Dry Whole-Wheat Pasta (Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti
8.4g (30% DV)
Standard Release
+ 42
Cornmeal, yellow, self-rising, bolted, plain, enriched 1 cup
8.2g (29% DV)
Standard Release
+ 43
Cornmeal, white, self-rising, bolted, plain, enriched 1 cup
8.2g (29% DV)
Standard Release
+ 44
Rye flour, light 1 cup
8.2g (29% DV)
Standard Release
+ 45
Corn flour, masa, enriched, white 1 cup
7.3g (26% DV)
Standard Release
+ 46
Corn flour, masa, unenriched, white 1 cup
7.3g (26% DV)
Standard Release
+ 47
Corn flour, yellow, masa, enriched 1 cup
7.3g (26% DV)
Standard Release
+ 48
Rice flour, brown 1 cup
7.3g (26% DV)
Standard Release
+ 49
Oat flour, partially debranned 1 cup
6.8g (24% DV)
Standard Release
+ 50
Uncooked Long-Grain Brown Rice (Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
6.7g (24% DV)
Standard Release
+ 51
Semolina, unenriched 1 cup
6.5g (23% DV)
Standard Release
+ 52
Semolina, enriched 1 cup
6.5g (23% DV)
Standard Release
+ 53
Uncooked Medium-Grain Brown Rice (Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
6.5g (23% DV)
Standard Release
+ 54
Barley Ns As To Fat Added In Cooking 1 cup, cooked
6.5g (23% DV)
FNDDS
+ 55
Barley Fat Not Added In Cooking 1 cup, cooked
6.5g (23% DV)
FNDDS
+ 56
Bulgur Fat Not Added In Cooking 1 cup, cooked
6.3g (23% DV)
FNDDS
+ 57
Bulgur Ns As To Fat Added In Cooking 1 cup, cooked
6.3g (23% DV)
FNDDS
+ 58
Barley Fat Added In Cooking 1 cup, cooked
6.3g (22% DV)
FNDDS
+ 59
Noodles Whole Grain Cooked 1 cup, cooked
6.2g (22% DV)
FNDDS
+ 60
Cornmeal, degermed, enriched, yellow 1 cup
6.1g (22% DV)
Standard Release
+ 61
Cornmeal, degermed, enriched, white 1 cup
6.1g (22% DV)
Standard Release
+ 62
Cornmeal, degermed, unenriched, yellow 1 cup
6.1g (22% DV)
Standard Release
+ 63
Cornmeal, degermed, unenriched, white 1 cup
6.1g (22% DV)
Standard Release
+ 64
Spaghetti, spinach, dry 2 oz
6g (22% DV)
Standard Release
+ 65
Pasta Vegetable Cooked 1 cup, cooked
6g (22% DV)
FNDDS
+ 66
Bulgur Fat Added In Cooking 1 cup, cooked
5.9g (21% DV)
FNDDS
+ 67
Macaroni, vegetable, enriched, cooked 1 cup spiral shaped
5.8g (21% DV)
Standard Release
+ 68
Rice, white, short-grain, enriched, uncooked 1 cup
5.6g (20% DV)
Standard Release
+ 69
Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST 1 cup spaghetti packed
5.5g (20% DV)
Standard Release
+ 70
Pasta Whole Grain Cooked 1 cup, cooked
5.5g (20% DV)
FNDDS
+ 71
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked 1 cup spaghetti not packed
5.3g (19% DV)
Standard Release
+ 72
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
5.2g (19% DV)
Standard Release
+ 73
Rice, white, glutinous, unenriched, uncooked 1 cup
5.2g (19% DV)
Standard Release
+ 74
Quinoa Fat Not Added In Cooking 1 cup, cooked
4.8g (17% DV)
FNDDS
+ 75
Buckwheat Groats Ns As To Fat Added In Cooking 1 cup, cooked
4.6g (16% DV)
FNDDS
+ 76
Buckwheat Groats Fat Not Added In Cooking 1 cup, cooked
4.6g (16% DV)
FNDDS
+ 77
Quinoa Ns As To Fat Added In Cooking 1 cup, cooked
4.6g (16% DV)
FNDDS
+ 78
Quinoa Fat Added In Cooking 1 cup, cooked
4.6g (16% DV)
FNDDS
+ 79
Buckwheat Groats Fat Added In Cooking 1 cup, cooked
4.4g (16% DV)
FNDDS
+ 80
Arrowroot flour 1 cup
4.4g (16% DV)
Standard Release
+ 81
Millet flour 1 cup
4.2g (15% DV)
Standard Release
+ 82
Hominy, canned, yellow 1 cup
4g (14% DV)
Standard Release
+ 83
Rice flour, white, unenriched 1 cup
3.8g (14% DV)
Standard Release
+ 84
Noodles Vegetable Cooked 1 cup, cooked
3.7g (13% DV)
FNDDS
+ 85
Macaroni, vegetable, enriched, dry 1 cup spiral shaped
3.6g (13% DV)
Standard Release
+ 86
Wheat flour, white, all-purpose, enriched, bleached 1 cup
3.4g (12% DV)
Standard Release
+ 87
Wheat flour, white, all-purpose, self-rising, enriched 1 cup
3.4g (12% DV)
Standard Release
+ 88
All Purpose Flour (Enrinched and Unbleached) (Wheat flour, white, all-purpose, enriched, unbleached) 1 cup
3.4g (12% DV)
Standard Release
+ 89
Wheat flour, white, all-purpose, enriched, calcium-fortified 1 cup
3.4g (12% DV)
Standard Release
+ 90
Wheat flour, white, all-purpose, unenriched 1 cup
3.4g (12% DV)
Standard Release
+ 91
Rice, white, long-grain, parboiled, enriched, dry 1 cup
3.3g (12% DV)
Standard Release
+ 92
Rice, white, long-grain, parboiled, unenriched, dry 1 cup
3.3g (12% DV)
Standard Release
+ 93
Wheat flour, white, bread, enriched 1 cup
3.3g (12% DV)
Standard Release
+ 94
Wheat flours, bread, unenriched 1 cup unsifted, dipped
3.3g (12% DV)
Standard Release
+ 95
Rice Brown Cooked Ns As To Fat Added In Cooking 1 cup, cooked
3.1g (11% DV)
FNDDS
+ 96
Rice Brown Cooked Fat Added In Cooking Made With Oil 1 cup, cooked
3.1g (11% DV)
FNDDS
+ 97
Rice Brown Cooked Fat Added In Cooking Made With Butter 1 cup, cooked
3.1g (11% DV)
FNDDS
+ 98
Rice Brown Cooked Fat Added In Cooking Made With Margarine 1 cup, cooked
3.1g (11% DV)
FNDDS
+ 99
Rice Brown Cooked Fat Added In Cooking Ns As To Type Of Fat 1 cup, cooked
3.1g (11% DV)
FNDDS
+ 100
Rice Brown Cooked Fat Not Added In Cooking 1 cup, cooked
3.1g (11% DV)
FNDDS
+ 101
Sorghum flour, refined, unenriched 1 cup
3.1g (11% DV)
Standard Release
+ 102
Rice Wild 100% Cooked Fat Not Added In Cooking 1 cup, cooked
3g (11% DV)
FNDDS
+ 103
Pasta, dry, unenriched 1 cup spaghetti
2.9g (10% DV)
Standard Release
+ 104
Pasta, dry, enriched 1 cup spaghetti
2.9g (10% DV)
Standard Release
+ 105
Pasta, gluten-free, brown rice flour, cooked, TINKYADA 1 cup spaghetti not packed
2.9g (10% DV)
Standard Release
+ 106
Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 1 cup
2.8g (10% DV)
Standard Release
+ 107
Rice Wild 100% Cooked Ns As To Fat Added In Cooking 1 cup, cooked
2.8g (10% DV)
FNDDS
+ 108
Rice Wild 100% Cooked Fat Added In Cooking 1 cup, cooked
2.8g (10% DV)
FNDDS
+ 109
Rice, white, medium-grain, raw, enriched 1 cup
2.7g (10% DV)
Standard Release
+ 110
Rice, brown, parboiled, cooked, UNCLE BENS 1 cup
2.6g (9% DV)
Standard Release
+ 111
Noodles, egg, spinach, enriched, dry 1 cup
2.6g (9% DV)
Standard Release
+ 112
Pasta Cooked 1 cup, cooked
2.5g (9% DV)
FNDDS
+ 113
Rice Brown And Wild Cooked Fat Added In Cooking 1 cup, cooked
2.5g (9% DV)
FNDDS
+ 114
Noodles, japanese, somen, dry 2 oz
2.5g (9% DV)
Standard Release
+ 115
Rice Brown And Wild Cooked Fat Not Added In Cooking 1 cup, cooked
2.4g (9% DV)
FNDDS
+ 116
Rice, white, long-grain, regular, raw, enriched 1 cup
2.4g (9% DV)
Standard Release
+ 117
Rice, white, long-grain, regular, raw, unenriched 1 cup
2.4g (9% DV)
Standard Release
+ 118
Wheat flour, white (industrial), 10% protein, unbleached, enriched 100 grams
2.4g (9% DV)
Standard Release
+ 119
Wheat flour, white (industrial), 11.5% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
+ 120
Wheat flour, white (industrial), 11.5% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
+ 121
Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 100 grams
2.4g (9% DV)
Standard Release
+ 122
Wheat flour, white (industrial), 13% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
+ 123
Wheat flour, white (industrial), 9% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
+ 124
Wheat flour, white (industrial), 10% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
+ 125
Wheat flour, white (industrial), 10% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
+ 126
Wheat flour, white (industrial), 13% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
+ 127
Wheat flour, white (industrial), 15% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
+ 128
Wheat flour, white (industrial), 15% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
+ 129
Corn flour, yellow, degermed, unenriched 1 cup
2.4g (9% DV)
Standard Release
+ 130
Wheat flour, white, cake, enriched 1 cup unsifted, dipped
2.3g (8% DV)
Standard Release
+ 131
Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES 1 cup spaghetti
2.3g (8% DV)
Standard Release
+ 132
Couscous Plain Cooked 1 cup, cooked
2.2g (8% DV)
FNDDS
+ 133
Pasta, cooked, enriched, without added salt 1 cup spaghetti not packed
2.2g (8% DV)
Standard Release
+ 134
Pasta, cooked, enriched, with added salt 1 cup spaghetti not packed
2.2g (8% DV)
Standard Release
+ 135
Pasta, cooked, unenriched, with added salt 1 cup spaghetti not packed
2.2g (8% DV)
Standard Release
+ 136
Millet Ns As To Fat Added In Cooking 1 cup, cooked
2.2g (8% DV)
FNDDS
+ 137
Millet Fat Not Added In Cooking 1 cup, cooked
2.2g (8% DV)
FNDDS
+ 138
Vermicelli Made From Soybeans 1 cup
2.1g (8% DV)
FNDDS
+ 139
Millet Fat Added In Cooking 1 cup, cooked
2g (7% DV)
FNDDS
+ 140
Pasta, gluten-free, corn and rice flour, cooked 1 cup spaghetti
2g (7% DV)
Standard Release
+ 141
Noodles, egg, cooked, enriched, with added salt 1 cup
1.9g (7% DV)
Standard Release
+ 142
Noodles, egg, unenriched, cooked, without added salt 1 cup
1.9g (7% DV)
Standard Release
+ 143
Noodles, egg, cooked, unenriched, with added salt 1 cup
1.9g (7% DV)
Standard Release
+ 144
Noodles Cooked 1 cup, cooked
1.9g (7% DV)
FNDDS
+ 145
Noodles, chinese, chow mein 1/2 cup dry
1.9g (7% DV)
Standard Release
+ 146
Rice, white, long-grain, precooked or instant, enriched, dry 1 cup
1.8g (6% DV)
Standard Release
+ 147
Rice, white, glutinous, unenriched, cooked 1 cup
1.7g (6% DV)
Standard Release
+ 148
Rice White Cooked Glutinous 1 cup, cooked
1.7g (6% DV)
FNDDS
+ 149
Rice, brown, parboiled, dry, UNCLE BEN'S 1/4 cup
1.7g (6% DV)
Standard Release
+ 150
Rice Brown And Wild Cooked Ns As To Fat Added In Cooking 1 cup, cooked
1.5g (5% DV)
FNDDS
+ 151
Rice, white, long-grain, parboiled, enriched, cooked 1 cup
1.4g (5% DV)
Standard Release
+ 152
Rice, white, long-grain, parboiled, unenriched, cooked 1 cup
1.4g (5% DV)
Standard Release
+ 153
Spaghetti, protein-fortified, dry, enriched (n x 6.25) 2 oz
1.4g (5% DV)
Standard Release
+ 154
Tapioca, pearl, dry 1 cup
1.4g (5% DV)
Standard Release
+ 155
Noodles, egg, dry, enriched 1 cup
1.3g (4% DV)
Standard Release
+ 156
Noodles, egg, dry, unenriched 1 cup
1.3g (4% DV)
Standard Release
+ 157
Rice, white, steamed, Chinese restaurant 1 cup, loosely packed
1.2g (4% DV)
Standard Release
+ 158
Wheat, sprouted 1 cup
1.2g (4% DV)
Standard Release
+ 159
Cornstarch 1 cup
1.2g (4% DV)
Standard Release
+ 160
Rice White And Wild Cooked Fat Not Added In Cooking 1 cup, cooked
1g (4% DV)
FNDDS
+ 161
Rice, white, long-grain, precooked or instant, enriched, prepared 1 cup
1g (4% DV)
Standard Release
+ 162
Rice noodles, dry 2 oz
0.9g (3% DV)
Standard Release
+ 163
Noodles, flat, crunchy, Chinese restaurant 1 cup
0.9g (3% DV)
Standard Release
+ 164
Rice White And Wild Cooked Fat Added In Cooking 1 cup, cooked
0.8g (3% DV)
FNDDS
+ 165
Rice White And Wild Cooked Ns As To Fat Added In Cooking 1 cup, cooked
0.8g (3% DV)
FNDDS
+ 166
Yellow Rice Cooked Ns As To Fat Added In Cooking 1 cup, cooked
0.8g (3% DV)
FNDDS
+ 167
Yellow Rice Cooked Fat Not Added In Cooking 1 cup, cooked
0.8g (3% DV)
FNDDS
+ 168
Rice White Cooked With Fat Puerto Rican Style 1 cup, cooked
0.8g (3% DV)
FNDDS
+ 169
Rice Sweet Cooked With Honey 1 cup, cooked
0.7g (3% DV)
FNDDS
+ 170
Rice White Cooked Ns As To Fat Added In Cooking 1 cup, cooked
0.7g (2% DV)
FNDDS
+ 171
Rice White Cooked Fat Added In Cooking Made With Oil 1 cup, cooked
0.7g (2% DV)
FNDDS
+ 172
Rice White Cooked Fat Added In Cooking Made With Butter 1 cup, cooked
0.7g (2% DV)
FNDDS
+ 173
Rice White Cooked Fat Added In Cooking Made With Margarine 1 cup, cooked
0.7g (2% DV)
FNDDS
+ 174
Rice White Cooked Fat Added In Cooking Ns As To Type Of Fat 1 cup, cooked
0.7g (2% DV)
FNDDS
+ 175
Yellow Rice Cooked Fat Added In Cooking 1 cup, cooked
0.7g (2% DV)
FNDDS
+ 176
Rice, white, long-grain, regular, cooked, unenriched, with salt 1 cup
0.6g (2% DV)
Standard Release
+ 177
Rice, white, long-grain, regular, cooked, enriched, with salt 1 cup
0.6g (2% DV)
Standard Release
+ 178
Rice, white, long-grain, regular, unenriched, cooked without salt 1 cup
0.6g (2% DV)
Standard Release
+ 179
Rice Cooked Nfs 1 cup, cooked
0.6g (2% DV)
FNDDS
+ 180
Rice White Cooked Fat Not Added In Cooking 1 cup, cooked
0.6g (2% DV)
FNDDS
+ 181
Vital wheat gluten 100 grams
0.6g (2% DV)
Standard Release
+ 182
Rice Cooked With Milk 1 cup, cooked
0.6g (2% DV)
FNDDS
+ 183
Corn flour, whole-grain, blue (harina de maiz morado) 1 tbsp
0.6g (2% DV)
Standard Release
+ 184
Congee 1 cup
0.2g (1% DV)
FNDDS
+ 185
Long Rice Noodles Made From Mung Beans Cooked 1 cup, cooked
0.2g (1% DV)
FNDDS