This is a
quick look at the most fiber dense foods
starting form the most to the least
| CEREAL | CALORIES | FIBER (g) | SUGAR (g) |
| Kellogg's All-Bran Extra Fiber (1/2 cup) | 50 | 13 | 0 |
| General Mills Fiber One (1/2 cup) | 60 | 13 | 0 |
| Kellogg's All-Bran Bran Buds (1/3 cup) | 80 | 13 | 8 |
| Kellogg's All-Bran (1/2 cup) | 80 | 10 | 6 |
| Post Shredded Wheat 'n Bran (1 1/4 cups) | 200 | 8 | 0 |
| Post 100% Bran (1/3 cup) | 80 | 8 | 7 |
| Kellogg's Raisin Bran (1 cup) | 200 | 8 | 18 |
| Post Raisin Bran (1 cup) | 190 | 8 | 20 |
| Quaker Shredded Wheat (3 biscuits) | 220 | 7 | 1 |
| General Mills Multi Bran Chex (1 cup) | 200 | 7 | 12 |
| Quaker Oat Bran (1 1/4 cups) | 210 | 6 | 9 |
| Kellogg's Bite
Size Frosted Mini-Wheats (24 biscuits) |
200 | 6 | 12 |
| Kellogg's Craklin' Oat Bran (3/4 cup) | 190 | 6 | 15 |
| Post Shredded Wheat (2 biscuits) | 160 | 5 | 0 |
| Post Spoon Size Shredded Wheat (1 cup) | 170 | 5 | 0 |
| General Mills Wheat Chex (1 cup) | 180 | 5 | 1 |
| Kellogg's Complete Wheat Bran Flakes (3/4 cup) | 90 | 5 | 5 |
| Quaker Crunchy Corn Bran (3/4 cup) | 90 | 5 | 6 |
| Post Bran Flakes (3/4 cup) | 100 | 5 | 6 |
| Post Grape Nuts (1/2 cup) | 200 | 5 | 7 |
| Healthy Choice
Toasted Brown Sugar Squares (1 cup) |
190 | 5 | 9 |
| Kellogg's Ensemble (1 cup) | 120 | 5 | 10 |
| Kellogg's Frosted Mini-Wheats (5 biscuits) | 180 | 5 | 10 |
| Kellogg's Mini-Wheats, except Frosted (3/4 cup) | 180 | 5 | 11 |
| Post Bite Size Frosted Shredded Wheat (1 cup) | 190 | 5 | 12 |
| Healthy Choice Apple & Almond Crunch Müeslix (3/4 cup) | 200 | 5 | 12 |
| Quaker Toasted
Oatmeal Squares, Cinnamon (1 cup) |
230 | 5 | 14 |
| Healthy Choice Almond Crunch with Raisins (1 cup) | 210 | 5 | 15 |
| General Mills Raisin Nut Bran (3/4 cup) | 200 | 5 | 16 |
| Post Fruit & Fibre (1 cup) | 210 | 5 | 16 |
| General Mills Total Raisin Bran (1 cup) | 180 | 5 | 19 |
| Kellogg's Raisin Bran Crunch (1 1/4 cups) | 210 | 5 | 22 |
| Kellogg's Nutri-Grain Golden Wheat (3/4 cup) | 100 | 4 | 0 |
| Weetabix (2 biscuits) | 120 | 4 | 2 |
| Kellogg's Complete Oat Bran Flakes (3/4 cup) | 110 | 4 | 6 |
| Kellogg's Nutri-Grain Almond Raisin (1 1/4 cups) | 180 | 4 | 7 |
| Quaker Toasted Oatmeal Squares (1 cup) | 220 | 4 | 9 |
| Post Bite Size
Honey Nut Shredded Wheat ( 1 cup) |
200 | 4 | 12 |
| Morning Traditions Great Grains (2/3 cup) | 220 | 4 | 12 |
| Morning Traditions Banana Nut Crunch (1 cup) | 250 | 4 | 12 |
| General Mills Oatmeal Crisp, Almond (1 cup) | 220 | 4 | 15 |
| Quaker Sun Country Granola (1/2 cup) | 270 | 4 | 15 |
| Healthy Choice
Raisin & Almond Crunch Müeslix (2/3 cup) |
200 | 4 | 17 |
| General Mills
Oatmeal Crisp, Apple Cinnamon (1 cup) |
210 | 4 | 19 |
| General Mills Crispy Wheaties 'n Raisins (1 cup) | 190 | 4 | 20 |
| General Mills Oatmeal Crisp, Raisin (1 cup) | 210 | 4 | 20 |
| General Mills Cheerios (1 cup) | 110 | 3 | 1 |
| General Mills Wheaties (1 cup) | 110 | 3 | 4 |
| Post Grape-Nut Flakes (3/4 cup) | 110 | 3 | 5 |
| CEREAL | CALORIES | FIBER (g) | SUGAR (g) |
| General Mills Whole Grain Total (3/4 cup) | 110 | 3 | 5 |
| General Mills Multi-Grain Cheerios Plus (1 cup) | 110 | 3 | 6 |
| Healthy Choice Golden Multi-Grain Flakes (3/4 cup) | 110 | 3 | 6 |
| Quaker Toasted Oatmeal (1 cup) | 190 | 3 | 12 |
| Healthy Choice Low Fat Granola (1/2 cup) | 190 | 3 | 14 |
| General Mills Basic 4 (1 cup) | 200 | 3 | 14 |
| Kellogg's Just Right (1 cup) | 220 | 3 | 14 |
| Morning Traditions Cranberry
Almond Crunch (1 cup) |
220 | 3 | 15 |
| Quaker 100% Natural Granola (1/2 cup) | 220 | 3 | 15 |
| Healthy Choice Low Fat
Granola with Raisins (2/3 cup) |
220 | 3 | 16 |
| Quaker 100% Natural Low Fat Granola (2/3 cup) | 210 | 3 | 18 |
| Nature Valley Low Fat Fruit Granola (2/3 cup) | 210 | 3 | 19 |
| Quaker Life (3/4 cup) | 120 | 2 | 8 |
| General Mills Honey Nut Cheerios (1 cup) | 120 | 2 | 11 |
| Morning Traditions Blueberry Morning (1 1/4 cups) | 220 | 2 | 13 |
| Kellogg's Smart Start (1 cup) | 180 | 2 | 15 |
| Kellogg's Corn Flakes (1 cup) | 100 | 1 | 2 |
| Post Toasties (1 cup) | 100 | 1 | 2 |
| Kellogg's Crispix (1 cup) | 110 | 1 | 3 |
| General Mills Kix (1 1/3 cups) | 120 | 1 | 3 |
| Kellogg's Product 19 (1 cup) | 100 | 1 | 4 |
| Kellogg's Special K (1 cup) | 110 | 1 | 4 |
| Post Honey Bunches of Oats (3/4 cup) | 130 | 1 | 7 |
| Kellogg's Honey Crunch Corn Flakes (3/4 cup) | 120 | 1 | 10 |
| General Mills Cinnamon Toast Crunch (3/4 cup) | 130 | 1 | 10 |
| Post Oreo O's (3/4 cup) | 110 | 1 | 11 |
| Quaker Cap 'n Crunch (3/4 cup) | 110 | 1 | 11 |
| General Mills Grahams (3/4 cup) | 120 | 1 | 11 |
| General Mills Apple Cinnamon Cheerios (3/4 cup) | 120 | 1 | 13 |
| General Mills Frosted Cheerios (1 cup) | 120 | 1 | 13 |
| General Mills Lucky Charms (1 cup) | 120 | 1 | 13 |
| General Mills Trix (1 cup) | 120 | 1 | 13 |
| Kellogg's Frosted Flakes (3/4 cup) | 120 | 1 | 13 |
| Post Alpha-Bits (1 cup) | 130 | 1 | 13 |
| Kellogg's Smacks (3/4 cup) | 100 | 1 | 15 |
| Kellogg's Fruit Loops (1 cup) | 120 | 1 | 15 |
| Kellogg's Apple Jacks (1 cup) | 120 | 1 | 16 |
| General Mills Rice Chex (1 1/4 cups) | 120 | 0 | 2 |
| General Mills Corn Chex (1 cup) | 110 | 0 | 3 |
| General Mills Total Corn Flakes (1 1/3 cups) | 110 | 0 | 3 |
| Kellogg's Rice Krispies (1 1/4 cups) | 120 | 0 | 3 |
| General Mills Berry Berry Kix (3/4 cup) | 120 | 0 | 9 |
| General Mills Honey Nut Chex (3/4 cup) | 120 | 0 | 9 |
| Kellogg's Rice Krispies Treats Cereal (3/4 cup) | 120 | 0 | 9 |
| Kellogg's Razzle Dazzle Rice Krispies (3/4 cup) | 110 | 0 | 10 |
| Post Honeycomb (1 1/3 cups) | 110 | 0 | 11 |
| Post Waffle Crisp (1 cup) | 130 | 0 | 11 |
| General Mills Honey Frosted Wheaties (3/4 cup) | 110 | 0 | 12 |
| Post Fruity Pebbles (3/4 cup) | 110 | 0 | 12 |
| General Mills French Toast Crunch (3/4 cup) | 120 | 0 | 12 |
| Post Cocoa Pebbles (3/4 cup) | 120 | 0 | 13 |
| General Mills Cocoa Puffs (1 cup) | 120 | 0 | 14 |
| Kellogg's Cocoa Krispies (3/4 cup) | 120 | 0 | 14 |
| Kellogg's Corn Pops (1 cup) | 120 | 0 | 14 |
| Post Golden Crisp (3/4 cup) | 110 | 0 | 15 |
 |
Fruits |
|
|
Vegetables |
|
|
Beans |
|
|
Grains |
|
|
Meat & Poultry |
| Cereal |
Last Update: September 06, 2003