15 Whole Grains High in Fiber

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.


Advertisement (Bad ad? How to mute ads)

Grains High in Fiber

Bulgur 1 Bulgur (Cracked Wheat)
  • 33% DV (8g) fiber per cup
  • Calories: 151 | Weight: 182g (6.4oz)
Kamut 2 Kamut (Khorasan - Wheat)
  • 30% DV (7g) fiber per cup
  • Calories: 227 | Weight: 172g (6.1oz)
Teff 3 Teff
  • 28% DV (7g) fiber per cup
  • Calories: 255 | Weight: 252g (8.9oz)
Pearl Barley 4 Pearl Barley
  • 24% DV (6g) fiber per cup
  • Calories: 193 | Weight: 157g (5.5oz)
A bowl of quinoa 5 Quinoa
  • 21% DV (5g) fiber per cup
  • Calories: 222 | Weight: 185g (6.5oz)
Whole Wheat Spaghetti 6 Whole Wheat Pasta
  • 18% DV (5g) fiber per cup
  • Calories: 174 | Weight: 117g (4.1oz)
Buckwheat 7 Buckwheat
  • 18% DV (5g) fiber per cup
  • Calories: 155 | Weight: 168g (5.9oz)
A bowl of oatmeal with blueberries 8 Oatmeal
  • 16% DV (4g) fiber per cup
  • Calories: 166 | Weight: 234g (8.3oz)
Whole Wheat Bread 9 Whole Wheat Bread
  • 15% DV (4g) fiber per 2 slices
  • Calories: 161 | Weight: 64g (2.3oz)
Brown Rice 10 Brown Rice
  • 14% DV (4g) fiber per cup
  • Calories: 218 | Weight: 195g (6.9oz)
Advertisement (Bad ad? How to mute ads)
Wild Rice 11 Wild Rice
  • 12% DV (3g) fiber per cup
  • Calories: 166 | Weight: 164g (5.8oz)
Millet 12 Millet
  • 9% DV (2g) fiber per cup
  • Calories: 207 | Weight: 174g (6.1oz)
Couscous 13 Coucous
  • 9% DV (2g) fiber per cup
  • Calories: 176 | Weight: 157g (5.5oz)
Cornmeal 14 Cornmeal (Grits)
  • 8% DV (2g) fiber per cup
  • Calories: 182 | Weight: 257g (9.1oz)
Bran Muffin 15 Bran
  • 6% DV (2g) fiber per tablespoon
  • Calories: 23 | Weight: 7g (0.3oz)

See All 28 Grains High in Fiber

Feedback || Subscribe

Click to View Comments

Data Sources and References

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

Subscribe

MyFoodData Facebook Fan Page Follow HealthNess on Twitter Google+ Page Pinterest Page



Feedback || Subscribe