Food database · Grains
Browse by category
Fiber in grains
All 186 grains in the database, ranked by dietary fiber per serving. Tap any food for its estimated soluble and insoluble split and how it compares.
- Wheat Bran1 cup · 25.7 g
- Wheat Germ1 cup · 18.1 g
- Cereal, Bran Flakes, Plain1 cup · 10.3 g
- Cereal, Oat Bran, Ready-To-Eat1 cup · 10.3 g
- Trail Mix with Pretzels, Cereal, or Granola1 cup · 8.4 g
- Cereal, Granola1 cup · 8.1 g
- Cereal, Wheat Squares1 cup · 8.1 g
- Oats, raw1 cup · 8.1 g
- Cereal, Bran Flakes, Flavored1 cup · 7.4 g
- Cereal, Multigrain1 cup · 7.3 g
- Chicken, Meatless, Breaded, Fried1 cup, pieces · 7.2 g
- Oat Bran Cereal, cooked1 cup, cooked · 7 g
- Bread, Paratha1 paratha · 6.7 g
- Bulgur, no Added Fat1 cup, cooked · 6.3 g
- Noodles, Whole Grain, cooked1 cup, cooked · 6.2 g
- Barley1 cup cooked · 6 g
- Muffin, Oat Bran1 medium · 6 g
- Bulgur, Fat Added1 cup, cooked · 5.9 g
- Cereal, Shredded Wheat, Plain1 cup · 5.9 g
- Muffin, Fruit, Low Fat1 medium · 5.5 g
- Pasta, Whole Grain, cooked1 cup, cooked · 5.5 g
- Cereal, Shredded Wheat, Flavored1 cup · 5.2 g
- Quinoa1 cup cooked · 5.2 g
- Quinoa, no Added Fat1 cup, cooked · 4.8 g
- Chow Mein or Chop Suey, Meatless, with Noodles1 cup · 4.6 g
- Muffin, Whole Wheat1 medium · 4.6 g
- Quinoa, Fat Added1 cup, cooked · 4.6 g
- Buckwheat Groats1 cup, cooked · 4.4 g
- Hush Puppy1 cup · 4.4 g
- Tortilla, Whole Wheat1 medium · 4.4 g
- Wheat Cereal, Chocolate Flavored, cooked1 cup, cooked · 4.3 g
- Cereal, Wheat Flakes1 cup · 4.2 g
- Cereal, cooked1 cup, cooked · 4.1 g
- Hominy, cooked1 cup · 4.1 g
- Masa Harina, cooked1 cup, cooked · 4.1 g
- Rolled oats1 cup cooked · 4 g
- Bread, Chappatti or Roti1 medium chappatti or roti (7") · 3.9 g
- Bread, Whole Grain White, Toasted1 large or thick slice · 3.9 g
- Rice, cooked with Coconut Milk1 cup · 3.8 g
- Yogurt, Greek, with Oats1 cup · 3.7 g
- Air-popped popcorn3 cups · 3.6 g
- Cereal, Oat Squares1 cup · 3.6 g
- Pad Thai, Meatless1 cup · 3.6 g
- Bread, Pita, Wheat or Cracked Wheat1 medium pita · 3.5 g
- Bread, Pita, Whole Wheat1 medium pita · 3.5 g
- Brown rice1 cup cooked · 3.5 g
- Casabe, Cassava Bread1 piece (6" dia) · 3.4 g
- Beef Chow Mein or Chop Suey with Noodles1 cup · 3.3 g
- Cereal, O's, Multigrain1 cup · 3.3 g
- Pork Chow Mein or Chop Suey with Noodles1 cup · 3.3 g
- Shrimp Chow Mein or Chop Suey with Noodles1 cup · 3.3 g
- Cereal, O's1 cup · 3.2 g
- Cereal, O's, Plain1 cup · 3.2 g
- Fruit Smoothie, with Whole Fruit, no Dairy1 cup · 3.2 g
- Whole Wheat Cereal, cooked1 cup, cooked · 3.1 g
- Bagel, Wheat, with Fruit and Nuts1 small · 3 g
- Rice, Wild, 100%, cooked1 cup, cooked · 3 g
- Gordita/Sope Shell, Plain, no Filling1 cup (pieces) · 2.9 g
- Muffin, Wheat Bran1 medium · 2.9 g
- Tabbouleh1 cup · 2.9 g
- Arepa Dominicana1 piece (4" x 2" x 1-3/4") · 2.8 g
- Bagel, Multigrain1 small · 2.8 g
- Bagel, Oat Bran1 small · 2.8 g
- Bagel, Pumpernickel1 small · 2.8 g
- Bagel, Wheat1 small · 2.8 g
- Bagel, Wheat Bran1 small · 2.8 g
- Bagel, Whole Grain White1 small · 2.8 g
- Bagel, Whole Wheat1 small · 2.8 g
- Rice, Brown, with Gravy, no Added Fat1 cup · 2.8 g
- Chicken or Turkey Creole, Without Rice1 cup · 2.7 g
- Muffin, English, Wheat Bran1 muffin · 2.7 g
- Muffin, English, Whole Grain White1 muffin · 2.7 g
- Muffin, English, Whole Wheat1 muffin · 2.7 g
- Spanish Rice, Fat Added1 cup · 2.7 g
- Spanish Rice, no Added Fat1 cup · 2.7 g
- Lo Mein1 cup · 2.6 g
- Lo Mein, Meatless1 cup · 2.6 g
- Rice, Brown, with Gravy, Fat Added1 cup · 2.6 g
- Roll, Mexican, Bolillo1 medium/regular/sandwich size roll · 2.6 g
- Muffin, Chocolate1 medium · 2.5 g
- Pasta, cooked1 cup, cooked · 2.5 g
- Rice, Brown and Wild, cooked, Fat Added1 cup, cooked · 2.5 g
- Shrimp Creole, no Rice1 cup · 2.5 g
- Flavored Rice, Brown and Wild1 cup · 2.4 g
- Fruit Smoothie1 cup · 2.4 g
- Fruit Smoothie, with Whole Fruit and Dairy1 cup · 2.4 g
- Fruit Smoothie, with Whole Fruit, Non-Dairy1 cup · 2.4 g
- Pad Thai1 cup · 2.4 g
- Pad Thai with Seafood1 cup · 2.4 g
- Rice, Brown and Wild, cooked, no Added Fat1 cup, cooked · 2.4 g
- Bread, Naan1 piece (1/4 of 10" dia) · 2.3 g
- Muffin, Chocolate Chip1 medium · 2.3 g
- Muffin, English, Oat Bran1 muffin · 2.3 g
- Muffin, Wheat1 medium · 2.3 g
- Muffin, Whole Grain1 medium · 2.3 g
- Roll, Pumpernickel1 medium/regular/sandwich size roll · 2.3 g
- Bread, Whole Wheat, Made from Home Recipe or Purchased At Bakery1 small or thin/very thin slice · 2.2 g
- Bread, Whole Wheat, Made from Home Recipe or Purchased At Bakery, Toasted1 small or thin/very thin slice · 2.2 g
- Couscous, Plain, cooked1 cup, cooked · 2.2 g
- Fruit Smoothie Juice Drink, no Dairy1 cup · 2.2 g
- Fruit Smoothie, Light1 cup · 2.2 g
- Gumbo with Rice1 cup · 2.2 g
- Gumbo, no Rice1 cup · 2.2 g
- Millet1 cup, cooked · 2.2 g
- Rice, Fried1 cup · 2.2 g
- Roll, Gluten Free1 medium/regular/sandwich size roll · 2.2 g
- Upma1 cup, cooked · 2.2 g
- Bread Stuffing1 cup, dry mix, prepared · 2.1 g
- Cereal, Frosted Oats with Marshmallows1 cup · 2.1 g
- Cereal, Oat Bunches1 cup · 2.1 g
- Roll, Rye1 medium/regular/sandwich size roll · 2.1 g
- Seafood Paella, Puerto Rican Style1 cup · 2.1 g
- Dukboki or Tteokbokki, Korean1 cup · 2 g
- Lo Mein, with Shrimp1 cup · 2 g
- Pasta, Gluten Free1 cup, cooked · 2 g
- Pudding, Bread1 cup · 2 g
- Rice, Brown, cooked, Fat Added1 cup, cooked · 2 g
- Rice, Brown, cooked, Made with Butter1 cup, cooked · 2 g
- Rice, Brown, cooked, Made with Margarine1 cup, cooked · 2 g
- Rice, Brown, cooked, no Added Fat1 cup, cooked · 2 g
- Whole wheat bread1 slice · 2 g
- Bread, French or Vienna, Whole Wheat1 cup, crumbs · 1.9 g
- Bread, Oat Bran1 large or thick slice · 1.9 g
- Dressing with Oysters1 cup · 1.9 g
- Fruit Smoothie Juice Drink, with Dairy1 cup · 1.9 g
- Grits, Instant, Made with Water, Fat Added1 cup, cooked · 1.9 g
- Injera, Ethiopian Bread1 cup, pieces · 1.9 g
- Noodles, cooked1 cup, cooked · 1.9 g
- Roll, White, Hoagie, Submarine1 medium (8" long) · 1.9 g
- Shrimp Creole, with Rice1 cup · 1.9 g
- Beef Chow Mein or Chop Suey, no Noodles1 cup · 1.8 g
- Beef Stroganoff with Noodles1 cup · 1.8 g
- Bibimbap, Korean1 cup · 1.8 g
- Bread, Boston Brown1 slice · 1.8 g
- Muffin, Pumpkin1 medium · 1.8 g
- Pork Chow Mein or Chop Suey, no Noodles1 cup · 1.8 g
- Rice Noodles, cooked1 cup, cooked · 1.8 g
- Rice, Fried, Meatless1 cup · 1.8 g
- Rice, Fried, with Shrimp1 cup · 1.8 g
- Shrimp Chow Mein or Chop Suey, no Noodles1 cup · 1.8 g
- Spanish Rice with Ground Beef1 cup · 1.8 g
- Beef and Noodles with Gravy1 cup · 1.7 g
- Bread, Irish Soda1 slice · 1.7 g
- Bread, Oat Bran, Toasted1 large or thick slice · 1.7 g
- Bread, Wheat or Cracked Wheat1 large or thick slice · 1.7 g
- Grits1 cup, cooked · 1.7 g
- Lamb or Mutton and Noodles with Gravy1 cup · 1.7 g
- Paella with Seafood1 cup · 1.7 g
- Chicken or Turkey and Noodles with Gravy1 cup · 1.6 g
- Muffin, Bran with Fruit, Lowfat1 muffin (2-3/4" dia) (include Jenny's Cuisine) · 1.6 g
- Roll, Multigrain1 medium/regular/sandwich size roll · 1.6 g
- Roll, Wheat or Cracked Wheat1 medium/regular/sandwich size roll · 1.6 g
- Roll, Whole Wheat1 medium/regular/sandwich size roll · 1.6 g
- Tortilla, Flour1 medium · 1.6 g
- Atole De Chocolate1 cup · 1.5 g
- Bread, Whole Grain White1 slice, crust not eaten · 1.5 g
- Bread, Whole Wheat, Toasted1 small or thin/very thin slice · 1.5 g
- Cheese Quiche, Meatless1 piece (1/8 of 9" dia) · 1.5 g
- Fruit Smoothie, Bottled1 cup · 1.5 g
- Bread, Whole Wheat1 small or thin/very thin slice · 1.4 g
- Muffin1 medium · 1.4 g
- Muffin, Fruit1 medium · 1.4 g
- Paella1 cup · 1.4 g
- Tortilla1 medium · 1.4 g
- Licuado or Batido1 cup · 1.3 g
- Muffin, Cheese1 medium · 1.3 g
- Roll, White, Hard1 medium/regular/sandwich size roll · 1.3 g
- Shrimp and Noodles with Gravy1 cup · 1.3 g
- Oat Milk1 cup · 1.2 g
- Bread, White with Whole Wheat Swirl1 small or thin/very thin slice · 1 g
- Bread, White with Whole Wheat Swirl, Toasted1 small or thin/very thin slice · 1 g
- Roll, Whole Grain White1 medium/regular/sandwich size roll · 1 g
- Roll, Whole Grain White, Hot Dog Bun1 hot dog bun · 1 g
- Fish, Bass, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Catfish, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Cod, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Flounder, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Haddock, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Mackerel, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Perch, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Pompano, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Salmon, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Tilapia, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, Trout, Baked or Broiled, Coated1 cup · 0.4 g
- Fish, White, Mixed Species, Baked or Broiled1 cup · 0.4 g
- Fish, Whiting, Baked or Broiled, Coated1 cup · 0.4 g
More categories