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

131 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, yellow, masa, enriched 1 cup
7.3g (26% DV)
Standard Release
46
Corn flour, masa, enriched, white 1 cup
7.3g (26% DV)
Standard Release
47
Corn flour, masa, unenriched, white 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
Cornmeal, degermed, enriched, yellow 1 cup
6.1g (22% DV)
Standard Release
55
Cornmeal, degermed, enriched, white 1 cup
6.1g (22% DV)
Standard Release
56
Cornmeal, degermed, unenriched, yellow 1 cup
6.1g (22% DV)
Standard Release
57
Cornmeal, degermed, unenriched, white 1 cup
6.1g (22% DV)
Standard Release
58
Spaghetti, spinach, dry 2 oz
6g (22% DV)
Standard Release
59
Macaroni, vegetable, enriched, cooked 1 cup spiral shaped
5.8g (21% DV)
Standard Release
60
Rice, white, short-grain, enriched, uncooked 1 cup
5.6g (20% DV)
Standard Release
61
Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST 1 cup spaghetti packed
5.5g (20% DV)
Standard Release
62
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked 1 cup spaghetti not packed
5.3g (19% DV)
Standard Release
63
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
64
Rice, white, glutinous, unenriched, uncooked 1 cup
5.2g (19% DV)
Standard Release
65
Arrowroot flour 1 cup
4.4g (16% DV)
Standard Release
66
Millet flour 1 cup
4.2g (15% DV)
Standard Release
67
Hominy, canned, yellow 1 cup
4g (14% DV)
Standard Release
68
Rice flour, white, unenriched 1 cup
3.8g (14% DV)
Standard Release
69
Macaroni, vegetable, enriched, dry 1 cup spiral shaped
3.6g (13% DV)
Standard Release
70
Wheat flour, white, all-purpose, enriched, calcium-fortified 1 cup
3.4g (12% DV)
Standard Release
71
Wheat flour, white, all-purpose, unenriched 1 cup
3.4g (12% DV)
Standard Release
72
Wheat flour, white, all-purpose, enriched, bleached 1 cup
3.4g (12% DV)
Standard Release
73
Wheat flour, white, all-purpose, self-rising, enriched 1 cup
3.4g (12% DV)
Standard Release
74
All Purpose Flour (Enrinched and Unbleached) (Wheat flour, white, all-purpose, enriched, unbleached) 1 cup
3.4g (12% DV)
Standard Release
75
Rice, white, long-grain, parboiled, unenriched, dry 1 cup
3.3g (12% DV)
Standard Release
76
Rice, white, long-grain, parboiled, enriched, dry 1 cup
3.3g (12% DV)
Standard Release
77
Wheat flour, white, bread, enriched 1 cup
3.3g (12% DV)
Standard Release
78
Wheat flours, bread, unenriched 1 cup unsifted, dipped
3.3g (12% DV)
Standard Release
79
Sorghum flour, refined, unenriched 1 cup
3.1g (11% DV)
Standard Release
80
Pasta, dry, enriched 1 cup spaghetti
2.9g (10% DV)
Standard Release
81
Pasta, dry, unenriched 1 cup spaghetti
2.9g (10% DV)
Standard Release
82
Pasta, gluten-free, brown rice flour, cooked, TINKYADA 1 cup spaghetti not packed
2.9g (10% DV)
Standard Release
83
Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 1 cup
2.8g (10% DV)
Standard Release
84
Rice, white, medium-grain, raw, enriched 1 cup
2.7g (10% DV)
Standard Release
85
Rice, brown, parboiled, cooked, UNCLE BENS 1 cup
2.6g (9% DV)
Standard Release
86
Noodles, egg, spinach, enriched, dry 1 cup
2.6g (9% DV)
Standard Release
87
Noodles, japanese, somen, dry 2 oz
2.5g (9% DV)
Standard Release
88
Rice, white, long-grain, regular, raw, unenriched 1 cup
2.4g (9% DV)
Standard Release
89
Rice, white, long-grain, regular, raw, enriched 1 cup
2.4g (9% DV)
Standard Release
90
Wheat flour, white (industrial), 10% protein, unbleached, enriched 100 grams
2.4g (9% DV)
Standard Release
91
Wheat flour, white (industrial), 11.5% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
92
Wheat flour, white (industrial), 11.5% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
93
Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 100 grams
2.4g (9% DV)
Standard Release
94
Wheat flour, white (industrial), 13% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
95
Wheat flour, white (industrial), 9% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
96
Wheat flour, white (industrial), 10% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
97
Wheat flour, white (industrial), 10% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
98
Wheat flour, white (industrial), 13% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
99
Wheat flour, white (industrial), 15% protein, bleached, enriched 100 grams
2.4g (9% DV)
Standard Release
100
Wheat flour, white (industrial), 15% protein, bleached, unenriched 100 grams
2.4g (9% DV)
Standard Release
101
Corn flour, yellow, degermed, unenriched 1 cup
2.4g (9% DV)
Standard Release
102
Wheat flour, white, cake, enriched 1 cup unsifted, dipped
2.3g (8% DV)
Standard Release
103
Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES 1 cup spaghetti
2.3g (8% DV)
Standard Release
104
Pasta, cooked, enriched, without added salt 1 cup spaghetti not packed
2.2g (8% DV)
Standard Release
105
Pasta, cooked, enriched, with added salt 1 cup spaghetti not packed
2.2g (8% DV)
Standard Release
106
Pasta, cooked, unenriched, with added salt 1 cup spaghetti not packed
2.2g (8% DV)
Standard Release
107
Pasta, gluten-free, corn and rice flour, cooked 1 cup spaghetti
2g (7% DV)
Standard Release
108
Noodles, egg, cooked, unenriched, with added salt 1 cup
1.9g (7% DV)
Standard Release
109
Noodles, egg, cooked, enriched, with added salt 1 cup
1.9g (7% DV)
Standard Release
110
Noodles, egg, unenriched, cooked, without added salt 1 cup
1.9g (7% DV)
Standard Release
111
Noodles, chinese, chow mein 1/2 cup dry
1.9g (7% DV)
Standard Release
112
Rice, white, long-grain, precooked or instant, enriched, dry 1 cup
1.8g (6% DV)
Standard Release
113
Rice, white, glutinous, unenriched, cooked 1 cup
1.7g (6% DV)
Standard Release
114
Rice, brown, parboiled, dry, UNCLE BEN'S 1/4 cup
1.7g (6% DV)
Standard Release
115
Rice, white, long-grain, parboiled, unenriched, cooked 1 cup
1.4g (5% DV)
Standard Release
116
Rice, white, long-grain, parboiled, enriched, cooked 1 cup
1.4g (5% DV)
Standard Release
117
Spaghetti, protein-fortified, dry, enriched (n x 6.25) 2 oz
1.4g (5% DV)
Standard Release
118
Tapioca, pearl, dry 1 cup
1.4g (5% DV)
Standard Release
119
Noodles, egg, dry, enriched 1 cup
1.3g (4% DV)
Standard Release
120
Noodles, egg, dry, unenriched 1 cup
1.3g (4% DV)
Standard Release
121
Rice, white, steamed, Chinese restaurant 1 cup, loosely packed
1.2g (4% DV)
Standard Release
122
Wheat, sprouted 1 cup
1.2g (4% DV)
Standard Release
123
Cornstarch 1 cup
1.2g (4% DV)
Standard Release
124
Rice, white, long-grain, precooked or instant, enriched, prepared 1 cup
1g (4% DV)
Standard Release
125
Rice noodles, dry 2 oz
0.9g (3% DV)
Standard Release
126
Noodles, flat, crunchy, Chinese restaurant 1 cup
0.9g (3% DV)
Standard Release
127
Rice, white, long-grain, regular, cooked, enriched, with salt 1 cup
0.6g (2% DV)
Standard Release
128
Rice, white, long-grain, regular, unenriched, cooked without salt 1 cup
0.6g (2% DV)
Standard Release
129
Rice, white, long-grain, regular, cooked, unenriched, with salt 1 cup
0.6g (2% DV)
Standard Release
130
Vital wheat gluten 100 grams
0.6g (2% DV)
Standard Release
131
Corn flour, whole-grain, blue (harina de maiz morado) 1 tbsp
0.6g (2% DV)
Standard Release