15 Whole Grains High in Fiber
Whole grains are rich in nutrients and have high levels of bran, giving them high amounts of fiber. When whole grains are refined, for example processing wholemeal flour into white flour or brown rice to white rice, most of the fiber (along with other important nutrients) is removed.
Bulgur (made from whole wheat) has the most fiber of all grains with 8.2 grams (29% 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 28 grams. (2)
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.
Grains High in Fiber
1 Bulgur (Cracked Wheat)| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 8g (29% DV) | 5g (16% DV) | 11g (39% DV) |
2 Kamut (Khorasan - Wheat)| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 7g (26% DV) | 4g (15% DV) | 7g (23% DV) |
3 Teff| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 7g (25% DV) | 3g (10% DV) | 6g (20% DV) |
4 Pearl Barley| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 6g (21% DV) | 4g (14% DV) | 6g (22% DV) |
5 Quinoa| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (19% DV) | 3g (10% DV) | 5g (17% DV) |
6 Whole Wheat Pasta| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (16% DV) | 4g (14% DV) | 5g (19% DV) |
7 Buckwheat| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (16% DV) | 3g (10% DV) | 6g (21% DV) |
8 Oatmeal| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (14% DV) | 2g (6% DV) | 5g (17% DV) |
9 Whole Wheat Bread| Fiber per 2 Slices | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (14% DV) | 6g (21% DV) | 5g (17% DV) |
10 Brown Rice| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (13% DV) | 2g (6% DV) | 3g (11% DV) |
11 Wild Rice| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 3g (11% DV) | 2g (6% DV) | 4g (13% DV) |
12 Millet| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (8% DV) | 1g (5% DV) | 2g (8% DV) |
13 Couscous| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (8% DV) | 1g (5% DV) | 2g (9% DV) |
14 Cornmeal (Grits)| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (7% DV) | 1g (3% DV) | 2g (8% DV) |
15 Bran| Fiber per Tablespoon | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (6% DV) | 21g (75% DV) | 13g (47% DV) |
How much fiber do you need each day?
The percent daily value (%DV) for fiber is 28 grams per day (2) and the adequate intake (AI) for adults is 38 grams per day. (3)
The Percent Daily Value (%DV) is shown on food labels to help the "average" consumer compare foods, while the adequate intake (AI) is meant to give people a more accurate daily target by age and gender. In this case, the daily value for fiber is probably set too low and should be revised higher by the FDA.
Here is the breakout of the adequate intake by age and gender for fiber: (3)
- 1-3 years old: 19g/day
- 4-8 years old: 25g/day
- Boys 9-13 years old: 31g/day
- Boys 14-18 years old: 38g/day
- Girls 9-18 years old: 26g/day
- Men 19-50 years old: 38g/day
- Men 50+ years old: 30g/day
- Women 19-50 years old: 25g/day
- Women 50+ years old: 21g/day
- Pregnant and Lactating Women: 28-29g/day
Differences in fiber requirements between men and women are established based on estimated energy needs, and data which suggests the amount of fiber required for protection against cardiovascular disease. In other words, men need to consume more fiber to gain the health benefits.(3)
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Fiber
- Foods Low in Fiber
- Vegetables High in Fiber
- Fruits High in Fiber
- Vegetarian Foods High in Fiber
- Nuts High in Fiber
- Grains High in Fiber
- Beans High in Fiber
- Breakfast Cereals High in Fiber
- Fast Foods High in Fiber
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References
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