Foods high in fiber

Crude corn bran tops the list with 35.3 g per 100 calories. 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.

1. 1Crude corn branCereal Grains and Pasta35.3 g
2. 2Crude wheat branCereal Grains and Pasta19.8 g
3. 3White sorghum bran, unenriched, rawCereal Grains and Pasta9.6 g
4. 4Dark rye flourCereal Grains and Pasta7.3 g
5. 5Crude rice branCereal Grains and Pasta6.6 g
6. 6Cooked oat branCereal Grains and Pasta6.5 g
7. 7Raw oat branCereal Grains and Pasta6.3 g
8. 8Bulgur, cookedCereal Grains and Pasta5.4 g
9. 9Hulled barleyCereal Grains and Pasta4.9 g
10. 10Rye grainCereal Grains and Pasta4.5 g
11. 11Pearled barley, rawCereal Grains and Pasta4.4 g
12. 12Whole-grain triticale flourCereal Grains and Pasta4.3 g
13. 13Whole grain soft wheat flourCereal Grains and Pasta3.9 g
14. 14Rye flourCereal Grains and Pasta3.9 g
15. 15Cooked gluten-free corn pastaCereal Grains and Pasta3.8 g
16. 16Soft red winter wheatCereal Grains and Pasta3.8 g
17. 17Soft white wheatCereal Grains and Pasta3.7 g
18. 18Hard red winter wheatCereal Grains and Pasta3.7 g
19. 19Hard red spring wheatCereal Grains and Pasta3.7 g
20. 20Crude wheat germCereal Grains and Pasta3.7 g
21. 21Bulgur, dryCereal Grains and Pasta3.7 g
22. 22Barley flourCereal Grains and Pasta3.6 g
23. 23Hard white wheatCereal Grains and Pasta3.6 g
24. 24Canned white hominyCereal Grains and Pasta3.5 g
25. 25Canned yellow hominyCereal Grains and Pasta3.5 g
26. 26Medium rye flourCereal Grains and Pasta3.4 g
27. 27Cooked enriched vegetable macaroniCereal Grains and Pasta3.4 g
28. 28Bulgur, rawCereal Grains and Pasta3.4 g
29. 29Uncooked khorasan wheatCereal Grains and Pasta3.3 g
30. 30Cooked khorasan wheatCereal Grains and Pasta3.3 g
31. 31Uncooked speltCereal Grains and Pasta3.2 g
32. 32Whole-grain wheat flourCereal Grains and Pasta3.1 g
33. 33Whole grain pasta, 51% wheat, dryCereal Grains and Pasta3.1 g
34. 34Buckwheat flourCereal Grains and Pasta3.1 g
35. 35Pearled barley, cookedCereal Grains and Pasta3.1 g
36. 36Dry gluten-free corn pastaCereal Grains and Pasta3.1 g
37. 37Cooked speltCereal Grains and Pasta3.1 g
38. 38Khorasan grain, rawCereal Grains and Pasta3 g
39. 39Whole-groat buckwheat flourCereal Grains and Pasta3 g
40. 40Roasted buckwheat groats, dryCereal Grains and Pasta3 g
41. 41Roasted buckwheat groats, cookedCereal Grains and Pasta2.9 g
42. 42Barley flour or mealCereal Grains and Pasta2.9 g
43. 43BuckwheatCereal Grains and Pasta2.9 g
44. 44Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta2.9 g
45. 45Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta2.9 g
46. 46Unenriched whole wheat flourCereal Grains and Pasta2.9 g
47. 47Dry spinach spaghettiCereal Grains and Pasta2.8 g
48. 48Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta2.8 g
49. 49Teff, cookedCereal Grains and Pasta2.8 g
50. 50Whole grain spelt flourCereal Grains and Pasta2.7 g
51. 51OatsCereal Grains and Pasta2.7 g
52. 52Whole grain oat flourCereal Grains and Pasta2.7 g
53. 53Cooked whole-wheat pastaCereal Grains and Pasta2.6 g
54. 54Dry whole-wheat pastaCereal Grains and Pasta2.6 g
55. 55Einkorn grain, rawCereal Grains and Pasta2.6 g
56. 56White whole grain sorghum, rawCereal Grains and Pasta2.4 g
57. 57Quinoa, cookedCereal Grains and Pasta2.3 g
58. 58Blue corn flour, whole grainCereal Grains and Pasta2.3 g
59. 59Raw milletCereal Grains and Pasta2.2 g
60. 60Light rye flourCereal Grains and Pasta2.2 g
61. 61Uncooked teffCereal Grains and Pasta2.2 g
62. 62Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta2.2 g
63. 63Pearled farro, rawCereal Grains and Pasta2.1 g
64. 64Amaranth grain, cookedCereal Grains and Pasta2.1 g
65. 65Sorghum grainCereal Grains and Pasta2 g
66. 66White whole-grain corn flourCereal Grains and Pasta2 g
67. 67Whole-grain yellow corn flourCereal Grains and Pasta2 g
68. 68White whole-grain cornmealCereal Grains and Pasta2 g
69. 69Whole-grain yellow cornmealCereal Grains and Pasta2 g
70. 70White self-rising cornmeal, enrichedCereal Grains and Pasta2 g
71. 71Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta2 g
72. 72Yellow corn grainCereal Grains and Pasta2 g
73. 73White self-rising degermed cornmeal, enrichedCereal Grains and Pasta2 g
74. 74Yellow self-rising degermed enriched cornmealCereal Grains and Pasta2 g
75. 75Barley malt flourCereal Grains and Pasta2 g
76. 76White or yellow masa harina, rawCereal Grains and Pasta1.9 g
77. 77Amaranth flourCereal Grains and Pasta1.9 g
78. 78Uncooked quinoaCereal Grains and Pasta1.9 g
79. 79Whole grain sorghum flourCereal Grains and Pasta1.8 g
80. 80White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta1.8 g
81. 81Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta1.8 g
82. 82Amaranth grain, uncookedCereal Grains and Pasta1.8 g
83. 83Cooked wild riceCereal Grains and Pasta1.8 g
84. 84Dry enriched spinach egg noodlesCereal Grains and Pasta1.8 g
85. 85Enriched white masa corn flourCereal Grains and Pasta1.8 g
86. 86White masa corn flourCereal Grains and Pasta1.8 g
87. 87Enriched yellow masa corn flourCereal Grains and Pasta1.8 g
88. 88Cooked enriched spinach egg noodlesCereal Grains and Pasta1.7 g
89. 89Raw wild riceCereal Grains and Pasta1.7 g
90. 90Quinoa flourCereal Grains and Pasta1.7 g
91. 91Sorghum flourCereal Grains and Pasta1.7 g
92. 92Partially debranned oat flourCereal Grains and Pasta1.6 g
93. 93Cooked medium-grain brown riceCereal Grains and Pasta1.6 g
94. 94Chinese chow mein noodlesCereal Grains and Pasta1.4 g
95. 95Dry couscousCereal Grains and Pasta1.3 g
96. 96Cooked brown long-grain riceCereal Grains and Pasta1.3 g
97. 97Brown rice flourCereal Grains and Pasta1.3 g
98. 98Cooked couscousCereal Grains and Pasta1.3 g
99. 99Tinkyada brown rice pasta, cookedCereal Grains and Pasta1.2 g
100. 100Whole grain buckwheatCereal Grains and Pasta1.2 g

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.