15 Whole Grains High in Fiber

Whole grains are rich in nutrients and have high levels of bran, giving them high amounts of fiber.

Bulgur (made from whole wheat) has the most fiber of all grains with 8.2 grams (33% DV) per cup. Other grains high in fiber include kamut, teff, pearl barley, quinoa, whole wheat pasta, buckwheat, oatmeal, whole wheat bread, and brown rice. The current daily value (%DV) for fiber is 25 grams.

Below is a list of 15 grains high in fiber ranked by the amount of fiber per cup cooked. To sort the list by 100 gram or 200 calorie serving sizes, see the nutrient ranking tool list of grains high in fiber.


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Grains High in Fiber

Bulgur1 Bulgur (Cracked Wheat)
  • 33% DV (8g) fiber per cup
  • 43% DV (11g) fiber per 200 calorie serving
  • 18% DV (5g) fiber per 100 grams
Kamut2 Kamut (Khorasan - Wheat)
  • 30% DV (7g) fiber per cup
  • 26% DV (7g) fiber per 200 calorie serving
  • 17% DV (4g) fiber per 100 grams
Teff3 Teff
  • 28% DV (7g) fiber per cup
  • 22% DV (6g) fiber per 200 calorie serving
  • 11% DV (3g) fiber per 100 grams
Pearl Barley4 Pearl Barley
  • 24% DV (6g) fiber per cup
  • 25% DV (6g) fiber per 200 calorie serving
  • 15% DV (4g) fiber per 100 grams
A bowl of quinoa5 Quinoa
  • 21% DV (5g) fiber per cup
  • 19% DV (5g) fiber per 200 calorie serving
  • 11% DV (3g) fiber per 100 grams
Whole Wheat Spaghetti6 Whole Wheat Pasta
  • 18% DV (5g) fiber per cup
  • 21% DV (5g) fiber per 200 calorie serving
  • 16% DV (4g) fiber per 100 grams
Buckwheat7 Buckwheat
  • 18% DV (5g) fiber per cup
  • 23% DV (6g) fiber per 200 calorie serving
  • 11% DV (3g) fiber per 100 grams
A bowl of oatmeal with blueberries8 Oatmeal
  • 16% DV (4g) fiber per cup
  • 19% DV (5g) fiber per 200 calorie serving
  • 7% DV (2g) fiber per 100 grams
Whole Wheat Bread9 Whole Wheat Bread
  • 15% DV (4g) fiber per 2 slices
  • 19% DV (5g) fiber per 200 calorie serving
  • 24% DV (6g) fiber per 100 grams
Brown Rice10 Brown Rice
  • 14% DV (4g) fiber per cup
  • 13% DV (3g) fiber per 200 calorie serving
  • 7% DV (2g) fiber per 100 grams
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Wild Rice11 Wild Rice
  • 12% DV (3g) fiber per cup
  • 14% DV (4g) fiber per 200 calorie serving
  • 7% DV (2g) fiber per 100 grams
Millet12 Millet
  • 9% DV (2g) fiber per cup
  • 9% DV (2g) fiber per 200 calorie serving
  • 5% DV (1g) fiber per 100 grams
Couscous13 Coucous
  • 9% DV (2g) fiber per cup
  • 10% DV (2g) fiber per 200 calorie serving
  • 6% DV (1g) fiber per 100 grams
Cornmeal14 Cornmeal (Grits)
  • 8% DV (2g) fiber per cup
  • 9% DV (2g) fiber per 200 calorie serving
  • 3% DV (1g) fiber per 100 grams
Bran Muffin15 Bran
  • 6% DV (2g) fiber per tablespoon
  • 53% DV (13g) fiber per 200 calorie serving
  • 84% DV (21g) fiber per 100 grams

See All 26 Grains High in Fiber

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.