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 portion weights, its share of a day's fiber and the foods to swap it for.
- 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