Ranking order Insoluble Fiber Food Sources Insoluble Fiber Content (in grams/100 grams food portion)
51 Barley, pearl 6.6
52 Barley, rolled 6.6
53 Ryebread 51% rye 6.5
54 Stew of black salsity 6.5
55 Chestnuts 6.5
56 Sesame seed, with hull 6.4
57 Soya flour, full fat 6.4
58 Sunflowerseed 6.4
59 Cereal muesli 6.4
60 Black salsify 6.3
61 Rice whole grain 6.3
62 Whole grain rice flour 6.3
63 Prune without stone 6.2
64 Raisin 6.2
65 Graham bread 6.1
66 Rye mixture bread 6.0
67 Crispbread, wheat 6.0
68 Chocolate plain 5.9
69 Dark blood bread 5.9
70 Dark, mixed grain bread 5.9
71 Cloudberry 5.8
72 Hazel nut 5.7
73 Rice cake 5.6
74 Muesli basic 5.4
75 Baking yeast 5.4
76 Apple, dried 5.3
77 Mixed fruit, dried 5.3
78 Rye malt bread 5.3
79 Potato dried 5.2
80 Bean hot pot 5.2
81 White beans in tomato sauce 5.2
82 Rye wheat bread 5.2
83 Fig with skin 5.2
84 Prune with stone, dried 5.1
85 Bean white, cooked 5.1
86 Rowan berry 5.1
87 Sea buckthorn berry 5.1
88 Buckwheat, whole grain 5.0
89 Walnut 5.0
90 Rutabaga/swede pastie rye crust 4.9
91 Mashed potato powder 4.8
92 Rye bread roll 4.7
93 Coconut milk 4.7
94 Date with stone, dried 4.6
95 Oat flour 4.6
96 Oat flour oats, rolled 4.6
97 Flour for bread roll 4.5
98 Macaroni whole wheat, spaghetti 4.5
99 Onion, dried 4.5
100 Semolina, whole wheat 4.5

 

Source: National Public Health Institute of Finland


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