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

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

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, 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
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, bleached 1 cup
3.4g (12% DV)
Standard Release
+ 71
Wheat flour, white, all-purpose, self-rising, enriched 1 cup
3.4g (12% DV)
Standard Release
+ 72
All Purpose Flour (Enrinched and Unbleached) (Wheat flour, white, all-purpose, enriched, unbleached) 1 cup
3.4g (12% DV)
Standard Release
+ 73
Wheat flour, white, all-purpose, enriched, calcium-fortified 1 cup
3.4g (12% DV)
Standard Release
+ 74
Wheat flour, white, all-purpose, unenriched 1 cup
3.4g (12% DV)
Standard Release
+ 75
Rice, white, long-grain, parboiled, enriched, dry 1 cup
3.3g (12% DV)
Standard Release
+ 76
Rice, white, long-grain, parboiled, unenriched, 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, unenriched 1 cup spaghetti
2.9g (10% DV)
Standard Release
+ 81
Pasta, dry, enriched 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, enriched 1 cup
2.4g (9% DV)
Standard Release
+ 89
Rice, white, long-grain, regular, raw, unenriched 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, enriched, with added salt 1 cup
1.9g (7% DV)
Standard Release
+ 109
Noodles, egg, unenriched, cooked, without added salt 1 cup
1.9g (7% DV)
Standard Release
+ 110
Noodles, egg, cooked, unenriched, with 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, enriched, cooked 1 cup
1.4g (5% DV)
Standard Release
+ 116
Rice, white, long-grain, parboiled, unenriched, 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, unenriched, with salt 1 cup
0.6g (2% DV)
Standard Release
+ 128
Rice, white, long-grain, regular, cooked, enriched, with salt 1 cup
0.6g (2% DV)
Standard Release
+ 129
Rice, white, long-grain, regular, unenriched, cooked without 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