Foods high in fiber

Toasted wheat germ cereal, plain tops the list with 17.1 g per serving. The Daily Value for fiber is 28 g. Ranked from 12,121 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)17.1 g61% DV
  2. 2Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)12.7 g45% DV
  3. 3Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)11.2 g40% DV
  4. 4Homemade granolaBreakfast Cereals · 1 cup (122 g)10.9 g39% DV
  5. 5Familia cerealBreakfast Cereals · 1 cup (122 g)10.4 g37% DV
  6. 6Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)10 g36% DV
  7. 7Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)8.9 g32% DV
  8. 8Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals · 1.25 cup (1 NLEA serving) (59 g)8.7 g31% DV
  9. 9Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)8.2 g29% DV
  10. 10Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)8.1 g29% DV
  11. 11Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)7.5 g27% DV
  12. 12Quaker Shredded Wheat, baggedBreakfast Cereals · 3 biscuits (1 NLEA serving) (63 g)7.4 g27% DV
  13. 13Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)7.4 g26% DV
  14. 14Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)7.2 g26% DV
  15. 15Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)6.6 g24% DV
  16. 16Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals · 0.25 cup (1 NLEA serving) (16 g)6.6 g24% DV
  17. 17Wheatena cereal, cookedBreakfast Cereals · 1 cup (243 g)6.6 g23% DV
  18. 18Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)6.3 g23% DV
  19. 19Post Shredded Wheat, original spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (49 g)6.1 g22% DV
  20. 20Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)6 g21% DV
  21. 21Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)6 g21% DV
  22. 22Quaker Real Medleys summer berry, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)6 g21% DV
  23. 23Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)5.9 g21% DV
  24. 24Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)5.8 g21% DV
  25. 25Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)5.8 g21% DV
  26. 26Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)5.8 g21% DV
  27. 27Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)5.8 g21% DV
  28. 28Quaker Oat Bran cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)5.7 g20% DV
  29. 29Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)5.7 g20% DV
  30. 30Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)5.7 g20% DV
  31. 31Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)5.5 g20% DV
  32. 32Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)5.5 g20% DV
  33. 33Post Bran Flakes cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)5.5 g20% DV
  34. 34Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)5.4 g19% DV
  35. 35Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)5.3 g19% DV
  36. 36Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)5.3 g19% DV
  37. 37Quaker Low Fat Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)5.3 g19% DV
  38. 38Quaker Real Medleys apple walnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)5.3 g19% DV
  39. 39Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals · 1 package (1 NLEA serving) (73 g)5.2 g19% DV
  40. 40Wheatena cereal, dryBreakfast Cereals · 0.33 cup (1 NLEA serving) (40 g)5.1 g18% DV
  41. 41Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)5.1 g18% DV
  42. 42Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)5 g18% DV
  43. 43Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)5 g18% DV
  44. 44Barbara's Puffins, originalBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)5 g18% DV
  45. 45Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)5 g18% DV
  46. 46Nature's Path Organic Flax Plus FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)5 g18% DV
  47. 47Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)4.9 g18% DV
  48. 48Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)4.9 g17% DV
  49. 49Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4.9 g17% DV
  50. 50Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (60 g)4.9 g17% DV
  51. 51Wheatena cereal, cooked, saltedBreakfast Cereals · 1 cup (243 g)4.9 g17% DV
  52. 52Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals · 0.5 cup (1 NLEA serving) (49 g)4.9 g17% DV
  53. 53Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)4.8 g17% DV
  54. 54Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)4.8 g17% DV
  55. 55Quaker MultiGrain Oatmeal, dryBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)4.8 g17% DV
  56. 56Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4.6 g17% DV
  57. 57Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4.6 g17% DV
  58. 58Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)4.6 g17% DV
  59. 59Health Valley Fiber 7 FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)4.4 g16% DV
  60. 60Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4.4 g16% DV
  61. 61Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)4.1 g15% DV
  62. 62Quaker Instant Oatmeal Organic, regularBreakfast Cereals · 1 packet (41 g)4 g14% DV
  63. 63Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)4 g14% DV
  64. 64Weetabix whole grain cerealBreakfast Cereals · 2 biscuits (1 NLEA serving) (35 g)4 g14% DV
  65. 65Fortified instant plain oats, preparedBreakfast Cereals · 1 cup, cooked (234 g)4 g14% DV
  66. 66Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)4 g14% DV
  67. 67Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)4 g14% DV
  68. 68Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals · 0.5 cup (40 g)4 g14% DV
  69. 69Whole wheat hot cereal, cooked, saltedBreakfast Cereals · 1 cup (242 g)3.9 g14% DV
  70. 70Whole wheat hot natural cereal, cookedBreakfast Cereals · 1 cup (242 g)3.9 g14% DV
  71. 71Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)3.8 g14% DV
  72. 72Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)3.8 g13% DV
  73. 73Quaker Quick Oats, dryBreakfast Cereals · 0.5 cup (40 g)3.8 g13% DV
  74. 74Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)3.6 g13% DV
  75. 75Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)3.6 g13% DV
  76. 76Cream of Wheat, 1 min, cooked with water, microwavedBreakfast Cereals · 1 cup (237 g)3.6 g13% DV
  77. 77Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)3.5 g13% DV
  78. 78Unenriched farina, dryBreakfast Cereals · 1 cup (176 g)3.3 g12% DV
  79. 79Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals · 1 packet (1 NLEA serving) (50 g)3.2 g11% DV
  80. 80Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)3.1 g11% DV
  81. 81Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)3.1 g11% DV
  82. 82Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals · 1 packet (43 g)3.1 g11% DV
  83. 83Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (31 g)3 g11% DV
  84. 84Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)3 g11% DV
  85. 85Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (34 g)3 g11% DV
  86. 86Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)3 g11% DV
  87. 87Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)2.8 g10% DV
  88. 88Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)2.8 g10% DV
  89. 89Mother's Toasted Oat Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)2.8 g10% DV
  90. 90Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals · 1 packet (1 NLEA serving) (41 g)2.7 g10% DV
  91. 91Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals · 1 packet (33 g)2.7 g10% DV
  92. 92Post Selects Blueberry Morning cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (55 g)2.6 g9% DV
  93. 93Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals · 1 packet (37 g)2.6 g9% DV
  94. 94Quaker Whole Hearts oat cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (28 g)2.5 g9% DV
  95. 95Unenriched yellow corn grits, dryBreakfast Cereals · 1 cup (156 g)2.5 g9% DV
  96. 96Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)2.5 g9% DV
  97. 97Quaker instant corn grits, plain, prepared, no saltBreakfast Cereals · 1 cup (219 g)2.4 g9% DV
  98. 98Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)2.1 g8% DV
  99. 99Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)2.1 g8% DV
  100. 100Quaker Instant Oatmeal, fruit and creamBreakfast Cereals · 1 packet (35 g)2.1 g8% DV

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.