Percent Fiber In Whole Grains

Brown Rice 4%
Quinoa 6%
Wild Rice 6%
Corn 7%
Millet 9%
Sorghum 9%
Buckwheat 10%
Oats 11%
Whole Wheat 12%
Triticale 15% (a hybrid of whole wheat and rye)
Rye 15%
Amaranth 15%
Barley 17%
Bulgur Wheat 18% (the main ingredient in tabbouleh)
Kamut 19% (an ancient khorasan variety of wheat, Kamut is the trade name)

Source: USDA National Nutrient Database

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