Whole Grains

Bulgur Wheat, cooked

8.2g

1 cup (182g)

Chickpea Pasta, cooked

8.0g

2 oz dry (57g)

Freekeh, cooked

8.0g

1 cup (170g)

Spelt, cooked

7.6g

1 cup (194g)

Whole Grain Bran Cereal

7.0g

1 cup (59g)

Farro, cooked

7.0g

1 cup (194g)

Teff, cooked

7.0g

1 cup (252g)

Whole Wheat Pasta, cooked

6.3g

1 cup (140g)

Whole Wheat Couscous, cooked

6.3g

1 cup (173g)

Sorghum, cooked

6.3g

1 cup (196g)

Barley, cooked

6.0g

1 cup (157g)

Shredded Wheat Cereal

5.5g

2 biscuits (47g)

Bran Flakes Cereal

5.3g

3/4 cup (30g)

Quinoa, cooked

5.2g

1 cup (185g)

Amaranth, cooked

5.2g

1 cup (246g)

Steel-Cut Oats, cooked

5.0g

1 cup (240g)

Buckwheat, cooked

4.5g

1 cup (168g)

Rolled Oats, cooked

4.0g

1 cup (234g)

Whole Wheat Tortilla

4.0g

1 large (46g)

Whole Wheat Bread

3.8g

2 slices (56g)

Rye Bread

3.8g

2 slices (64g)

Brown Rice, cooked

3.5g

1 cup (195g)

Air-Popped Popcorn

3.5g

3 cups (24g)

Wild Rice, cooked

3.0g

1 cup (164g)

Whole Wheat Crackers

3.0g

16 crackers (30g)

Millet, cooked

2.3g

1 cup (174g)