Foods high in fiber

Crude corn bran tops the list with 60 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. 1Crude corn branCereal Grains and Pasta · 1 cup (76 g)60 g214% DV
  2. 2Hulled barleyCereal Grains and Pasta · 1 cup (184 g)31.8 g114% DV
  3. 3Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)31.2 g111% DV
  4. 4Dark rye flourCereal Grains and Pasta · 1 cup (128 g)30.5 g109% DV
  5. 5Rye grainCereal Grains and Pasta · 1 cup (169 g)25.5 g91% DV
  6. 6Crude wheat branCereal Grains and Pasta · 1 cup (58 g)24.8 g89% DV
  7. 7Crude rice branCereal Grains and Pasta · 1 cup (118 g)24.8 g89% DV
  8. 8Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)23.4 g84% DV
  9. 9Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)23.4 g84% DV
  10. 10Hard white wheatCereal Grains and Pasta · 1 cup (192 g)23.4 g84% DV
  11. 11Soft white wheatCereal Grains and Pasta · 1 cup (168 g)21.3 g76% DV
  12. 12Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)21 g75% DV
  13. 13Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)20.6 g74% DV
  14. 14Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)19 g68% DV
  15. 15Uncooked speltCereal Grains and Pasta · 1 cup (174 g)18.6 g66% DV
  16. 16Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)17.5 g63% DV
  17. 17BuckwheatCereal Grains and Pasta · 1 cup (170 g)17 g61% DV
  18. 18Raw milletCereal Grains and Pasta · 1 cup (200 g)17 g61% DV
  19. 19Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)16.9 g60% DV
  20. 20OatsCereal Grains and Pasta · 1 cup (156 g)16.5 g59% DV
  21. 21Uncooked teffCereal Grains and Pasta · 1 cup (193 g)15.4 g55% DV
  22. 22Crude wheat germCereal Grains and Pasta · 1 cup (115 g)15.2 g54% DV
  23. 23Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)14.9 g53% DV
  24. 24Raw oat branCereal Grains and Pasta · 1 cup (94 g)14.5 g52% DV
  25. 25Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)12.9 g46% DV
  26. 26Sorghum grainCereal Grains and Pasta · 1 cup (192 g)12.9 g46% DV
  27. 27Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)12.8 g46% DV
  28. 28Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)12.1 g43% DV
  29. 29Medium rye flourCereal Grains and Pasta · 1 cup (102 g)12 g43% DV
  30. 30Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)12 g43% DV
  31. 31Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)11.9 g43% DV
  32. 32Dry gluten-free corn pastaCereal Grains and Pasta · 1 cup (105 g)11.6 g41% DV
  33. 33Barley malt flourCereal Grains and Pasta · 1 cup (162 g)11.5 g41% DV
  34. 34White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)10.7 g38% DV
  35. 35Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)10.7 g38% DV
  36. 36Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)10.3 g37% DV
  37. 37Raw wild riceCereal Grains and Pasta · 1 cup (160 g)9.9 g35% DV
  38. 38White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)9.8 g35% DV
  39. 39Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)9.8 g35% DV
  40. 40Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)9.2 g33% DV
  41. 41White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)8.9 g32% DV
  42. 42Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)8.9 g32% DV
  43. 43Dry couscousCereal Grains and Pasta · 1 cup (173 g)8.7 g31% DV
  44. 44White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)8.5 g31% DV
  45. 45Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)8.5 g31% DV
  46. 46Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)8.4 g30% DV
  47. 47Bulgur, cookedCereal Grains and Pasta · 1 cup (182 g)8.2 g29% DV
  48. 48White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)8.2 g29% DV
  49. 49Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)8.2 g29% DV
  50. 50Light rye flourCereal Grains and Pasta · 1 cup (102 g)8.2 g29% DV
  51. 51Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)8 g29% DV
  52. 52Cooked speltCereal Grains and Pasta · 1 cup (194 g)7.6 g27% DV
  53. 53Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)7.4 g26% DV
  54. 54Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)7.3 g26% DV
  55. 55White masa corn flourCereal Grains and Pasta · 1 cup (114 g)7.3 g26% DV
  56. 56Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)7.3 g26% DV
  57. 57Brown rice flourCereal Grains and Pasta · 1 cup (158 g)7.3 g26% DV
  58. 58Teff, cookedCereal Grains and Pasta · 1 cup (252 g)7.1 g25% DV
  59. 59Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)6.8 g24% DV
  60. 60Cooked gluten-free corn pastaCereal Grains and Pasta · 1 cup (140 g)6.7 g24% DV
  61. 61Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)6.7 g24% DV
  62. 62Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)6.5 g23% DV
  63. 63Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)6.5 g23% DV
  64. 64Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)6.5 g23% DV
  65. 65White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)6.1 g22% DV
  66. 66Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)6.1 g22% DV
  67. 67White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)6.1 g22% DV
  68. 68Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)6.1 g22% DV
  69. 69Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)6 g22% DV
  70. 70Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)6 g21% DV
  71. 71Cooked enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (134 g)5.8 g21% DV
  72. 72Cooked oat branCereal Grains and Pasta · 1 cup (219 g)5.7 g20% DV
  73. 73Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)5.6 g20% DV
  74. 74Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)5.5 g20% DV
  75. 75Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)5.3 g19% DV
  76. 76Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)5.2 g19% DV
  77. 77Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)5.2 g19% DV
  78. 78Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)5.2 g19% DV
  79. 79Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)5.2 g18% DV
  80. 80Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)4.6 g16% DV
  81. 81Roasted buckwheat groats, cookedCereal Grains and Pasta · 1 cup (168 g)4.5 g16% DV
  82. 82Arrowroot flourCereal Grains and Pasta · 1 cup (128 g)4.4 g16% DV
  83. 83Millet flourCereal Grains and Pasta · 1 cup (119 g)4.2 g15% DV
  84. 84Canned white hominyCereal Grains and Pasta · 1 cup (165 g)4.1 g15% DV
  85. 85Canned yellow hominyCereal Grains and Pasta · 1 cup (160 g)4 g14% DV
  86. 86Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)3.8 g14% DV
  87. 87Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)3.7 g13% DV
  88. 88Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)3.6 g13% DV
  89. 89Cooked medium-grain brown riceCereal Grains and Pasta · 1 cup (195 g)3.5 g13% DV
  90. 90Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)3.4 g12% DV
  91. 91Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)3.4 g12% DV
  92. 92All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)3.4 g12% DV
  93. 93Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)3.4 g12% DV
  94. 94Unenriched all-purpose white flourCereal Grains and Pasta · 1 cup (125 g)3.4 g12% DV
  95. 95Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)3.3 g12% DV
  96. 96Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)3.3 g12% DV
  97. 97Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)3.3 g12% DV
  98. 98Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)3.3 g12% DV
  99. 99Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)3.2 g12% DV
  100. 100Refined sorghum flour, unenrichedCereal Grains and Pasta · 1 cup (161 g)3.1 g11% DV

More rankings

Foods high in caloriesFoods high in proteinFoods high in total fatFoods high in carbohydratesFoods high in sugarsFoods high in starchFoods high in net carbs

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.