MacroCheck

Which grains and cereals have the most fiber?

The food highest in fiber per 100 g is Corn bran, crude at 79.0 g, followed by Wheat bran, crude (42.8 g) and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran (41.3 g). Values are per 100 g of food.

Highest-Fiber Grains and Cereals
#FoodCategoryFiber per 100 g (g)kcal / 100 gProtein (g / 100 g)
1Corn bran, crudeCereal Grains and Pasta79.02248.4
2Wheat bran, crudeCereal Grains and Pasta42.821615.6
3Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat BranBreakfast Cereals41.320017.6
4Rye flour, darkCereal Grains and Pasta23.832515.9
5Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberBreakfast Cereals22.33668.8
6Rice bran, crudeCereal Grains and Pasta21.031613.3
7Cereals ready-to-eat, UNCLE SAM CEREALBreakfast Cereals20.334616.0
8Cereals ready-to-eat, BARBARA'S PUFFINS, originalBreakfast Cereals18.53337.4
9Cereals ready-to-eat, POST Bran FlakesBreakfast Cereals18.33289.9
10Barley, hulledCereal Grains and Pasta17.335412.5
11Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakesBreakfast Cereals16.939010.2
12Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakesBreakfast Cereals16.635011.9
13Barley, pearled, rawCereal Grains and Pasta15.63529.9
14Oat bran, rawCereal Grains and Pasta15.424617.3
15Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANBreakfast Cereals15.33316.4
16Rye grainCereal Grains and Pasta15.133810.3
17Cereals ready-to-eat, wheat germ, toasted, plainBreakfast Cereals15.138229.1
18Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals14.733910.9
19Triticale flour, whole-grainCereal Grains and Pasta14.633813.2
20Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dryBreakfast Cereals14.336417.0
21Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 FlakesBreakfast Cereals14.135314.4
22Cereals ready-to-eat, POST Raisin Bran CerealBreakfast Cereals13.73247.6
23Wheat germ, crudeCereal Grains and Pasta13.236023.1
24Wheat flour, whole-grain, soft wheatCereal Grains and Pasta13.13329.6
25Cereals ready-to-eat, POST, GRAPE-NUTS CerealBreakfast Cereals13.036111.2
26Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals13.036116.4
27Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonBreakfast Cereals13.036116.5
28Cereals, WHEATENA, dryBreakfast Cereals12.835713.1
29Wheat, soft whiteCereal Grains and Pasta12.734010.7
30Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadBreakfast Cereals12.636116.5
31Wheat, soft red winterCereal Grains and Pasta12.533110.3
32Bulgur, dryCereal Grains and Pasta12.534212.3
33Cereals ready-to-eat, POST, Shredded Wheat, original big biscuitBreakfast Cereals12.433711.4
34Cereals ready-to-eat, POST, Shredded Wheat, original spoon-sizeBreakfast Cereals12.435111.8
35Wheat, hard red springCereal Grains and Pasta12.232915.4
36Wheat, hard red winterCereal Grains and Pasta12.232712.6
37Wheat, hard whiteCereal Grains and Pasta12.234211.3
38Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dryBreakfast Cereals11.933412.6
39Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, RegularBreakfast Cereals11.936631.4
40Rye flour, mediumCereal Grains and Pasta11.834910.9
41Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cerealBreakfast Cereals11.834811.2
42Cereals ready-to-eat, WEETABIX whole grain cerealBreakfast Cereals11.437111.4
43Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)Cereal Grains and Pasta11.336113.2
44Cereals ready-to-eat, POST GREAT GRAINS Banana Nut CrunchBreakfast Cereals11.23909.8
45Wheat, KAMUT khorasan, uncookedCereal Grains and Pasta11.133714.5
46Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond CrunchBreakfast Cereals11.13848.9
47Pasta, gluten-free, corn, dryCereal Grains and Pasta11.03577.5
48Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSBreakfast Cereals10.93549.1
49Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)Cereal Grains and Pasta10.734013.2
50Spelt, uncookedCereal Grains and Pasta10.733814.6

Method

  • Values are per 100 g of food, as reported in USDA FoodData Central.
  • Source: SR Legacy (April 2018 release) and Foundation Foods (April 2026 release), deduplicated.
  • The table lists the top 50 foods, sorted by the ranking value.

This list ranks foods by fiber per 100 g, so the entries near the top are the most concentrated sources of fiber by weight within grains and cereals.

Values are per 100 g of food. A high rank means high fiber density, not that a food is the only or best choice overall.

Sources

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