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.

Grains High in Fiber

1 Bulgur (Cracked Wheat)

• 33% DV (8g) fiber per cup
• Calories: 151 | Weight: 182g (6.4oz)

Nutrition Facts for Bulgur.

2 Kamut (Khorasan - Wheat)

• 30% DV (7g) fiber per cup
• Calories: 227 | Weight: 172g (6.1oz)

Nutrition Facts for Kamut Cooked.

3 Teff

• 28% DV (7g) fiber per cup
• Calories: 255 | Weight: 252g (8.9oz)

Nutrition Facts for Cooked Teff.

4 Pearl Barley

• 24% DV (6g) fiber per cup
• Calories: 193 | Weight: 157g (5.5oz)

Nutrition Facts for Cooked Pearled Barley.

5 Quinoa

• 21% DV (5g) fiber per cup
• Calories: 222 | Weight: 185g (6.5oz)

Nutrition Facts for Quinoa Cooked.

6 Whole Wheat Pasta

• 18% DV (5g) fiber per cup
• Calories: 174 | Weight: 117g (4.1oz)

Nutrition Facts for Whole Wheat Pasta.

7 Buckwheat

• 18% DV (5g) fiber per cup
• Calories: 155 | Weight: 168g (5.9oz)

Nutrition Facts for Roasted Buckwheat Groats.

8 Oatmeal

• 16% DV (4g) fiber per cup
• Calories: 166 | Weight: 234g (8.3oz)

Nutrition Facts for Cooked Oatmeal.

9 Whole Wheat Bread

• 15% DV (4g) fiber per 2 slices
• Calories: 161 | Weight: 64g (2.3oz)

Nutrition Facts for Whole Wheat Bread.

10 Brown Rice

• 14% DV (4g) fiber per cup
• Calories: 218 | Weight: 195g (6.9oz)

Nutrition Facts for Cooked Brown Rice.

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11 Wild Rice

• 12% DV (3g) fiber per cup
• Calories: 166 | Weight: 164g (5.8oz)

Nutrition Facts for Cooked Wild Rice.

12 Millet

• 9% DV (2g) fiber per cup
• Calories: 207 | Weight: 174g (6.1oz)

Nutrition Facts for Cooked Millet.

13 Coucous

• 9% DV (2g) fiber per cup
• Calories: 176 | Weight: 157g (5.5oz)

Nutrition Facts for Cooked Couscous.

14 Cornmeal (Grits)

• 8% DV (2g) fiber per cup
• Calories: 182 | Weight: 257g (9.1oz)

Nutrition Facts for White Cornmeal (Grits).

15 Bran

• 6% DV (2g) fiber per tablespoon
• Calories: 23 | Weight: 7g (0.3oz)

Nutrition Facts for Rice Bran.

See All 28 Grains High in Fiber