Foods Highest in Inulin

Top 50 Australian foods ranked by inulin content per 100g, sourced from the AFCD.

#	Food	Group	g/100g
1	Lupin, dehulled, splits, uncooked	Legume and pulse products and dishes	4.8
2	Lupin, dehulled, flakes, uncooked	Legume and pulse products and dishes	4.7
3	Rye, grain, whole, uncooked	Cereals and cereal products	4.1
4	Rye, rolled, uncooked	Cereals and cereal products	4.1
5	Pea, yellow, whole, dried	Vegetable products and dishes	3.9
6	Lupin, whole, uncooked	Legume and pulse products and dishes	3.6
7	Bean, mung, whole, dried, uncooked	Vegetable products and dishes	3.5
8	Pea, green, whole, dried	Vegetable products and dishes	3.3
9	Artichoke, jerusalem, peeled, boiled, drained	Vegetable products and dishes	3.2
10	Leek, fresh, fried, no added fat	Vegetable products and dishes	3.1
11	Artichoke, jerusalem, peeled, raw	Vegetable products and dishes	3.0
12	Leek, fresh, boiled, drained	Vegetable products and dishes	2.9
13	Lentil, green, hulled, dry	Legume and pulse products and dishes	2.8
14	Lentil, French, hulled, dry	Legume and pulse products and dishes	2.8
15	Lentil, hulled, dry	Legume and pulse products and dishes	2.7
16	Lentil, red, hulled, dry	Legume and pulse products and dishes	2.6
17	Leek, fresh, raw	Vegetable products and dishes	2.6
18	Triticale, grain, uncooked	Cereals and cereal products	2.4
19	Bean, broad, dried	Vegetable products and dishes	2.4
20	Barley, pearl, uncooked	Cereals and cereal products	2.3
21	Wheat, whole, uncooked	Cereals and cereal products	2.2
22	Spelt, uncooked	Cereals and cereal products	1.8
23	Onion, mature, brown skinned, peeled, fresh, fried, no added fat	Vegetable products and dishes	1.8
24	Onion, mature, red skinned, peeled, fried, no added fat	Vegetable products and dishes	1.8
25	Flour, chickpea (besan)	Legume and pulse products and dishes	1.7
26	Chickpea, dried	Legume and pulse products and dishes	1.7
27	Onion, mature, white skinned, peeled, fresh, raw	Vegetable products and dishes	1.7
28	Amaranth, grain, whole, uncooked	Cereals and cereal products	1.1
29	Onion, mature, brown skinned, peeled, raw	Vegetable products and dishes	1.1
30	Onion, mature, red skinned, raw	Vegetable products and dishes	1.1
31	Sorghum, grain, uncooked	Cereals and cereal products	0.80
32	Lentil, dried, boiled, drained	Legume and pulse products and dishes	0.80
33	Pea, green, fresh, raw	Vegetable products and dishes	0.70
34	Chickpea, dried, boiled, drained	Legume and pulse products and dishes	0.60
35	Nut, chestnut, roasted, unsalted	Seed and nut products and dishes	0.60
36	Oats, hulled, uncooked	Cereals and cereal products	0.50
37	Maize, grits, uncooked	Cereals and cereal products	0.40
38	Oats, rolled, uncooked	Cereals and cereal products	0.40
39	Millet, uncooked	Cereals and cereal products	0.30
40	Buckwheat groats, uncooked	Cereals and cereal products	0.20
41	Quinoa, black, uncooked	Cereals and cereal products	0.20
42	Quinoa, red, uncooked	Cereals and cereal products	0.20
43	Quinoa, white, uncooked	Cereals and cereal products	0.20
44	Quinoa, uncooked	Cereals and cereal products	0.20
45	Rice, white, uncooked	Cereals and cereal products	0.20
46	Flour, rice	Cereals and cereal products	0.20
47	Rice, brown, uncooked	Cereals and cereal products	0.10
48	Snow pea, fresh, raw	Vegetable products and dishes	0.10
49	Snow pea, fresh, fried, no added fat	Vegetable products and dishes	0.10
50	Snow pea, fresh, boiled, drained	Vegetable products and dishes	0.10

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where inulin value is zero or not measured.