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
• 43% DV (11g) fiber per 200 calorie serving
• 18% DV (5g) fiber per 100 grams

Nutrition Facts for Bulgur.

2 Kamut (Khorasan - Wheat)

• 30% DV (7g) fiber per cup
• 26% DV (7g) fiber per 200 calorie serving
• 17% DV (4g) fiber per 100 grams

Nutrition Facts for Kamut.

3 Teff

• 28% DV (7g) fiber per cup
• 22% DV (6g) fiber per 200 calorie serving
• 11% DV (3g) fiber per 100 grams

Nutrition Facts for Cooked Teff.

4 Pearl Barley

• 24% DV (6g) fiber per cup
• 25% DV (6g) fiber per 200 calorie serving
• 15% DV (4g) fiber per 100 grams

Nutrition Facts for Cooked Pearled Barley.

5 Quinoa

• 21% DV (5g) fiber per cup
• 19% DV (5g) fiber per 200 calorie serving
• 11% DV (3g) fiber per 100 grams

Nutrition Facts for Quinoa (Cooked).

6 Whole Wheat Pasta

• 18% DV (5g) fiber per cup
• 21% DV (5g) fiber per 200 calorie serving
• 16% DV (4g) fiber per 100 grams

Nutrition Facts for Whole Wheat Pasta.

7 Buckwheat

• 18% DV (5g) fiber per cup
• 23% DV (6g) fiber per 200 calorie serving
• 11% DV (3g) fiber per 100 grams

Nutrition Facts for Roasted Buckwheat Groats.

8 Oatmeal

• 16% DV (4g) fiber per cup
• 19% DV (5g) fiber per 200 calorie serving
• 7% DV (2g) fiber per 100 grams

Nutrition Facts for Oats Regular And Quick Unenriched Cooked With Water (includes Boiling And Microwaving) Witho.

9 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

Nutrition Facts for Whole Wheat Bread.

10 Brown Rice

• 14% DV (4g) fiber per cup
• 13% DV (3g) fiber per 200 calorie serving
• 7% DV (2g) fiber per 100 grams

Nutrition Facts for Cooked Brown Rice.

11 Wild Rice

• 12% DV (3g) fiber per cup
• 14% DV (4g) fiber per 200 calorie serving
• 7% DV (2g) fiber per 100 grams

Nutrition Facts for Cooked Wild Rice.

12 Millet

• 9% DV (2g) fiber per cup
• 9% DV (2g) fiber per 200 calorie serving
• 5% DV (1g) fiber per 100 grams

Nutrition Facts for Cooked Millet.

13 Coucous

• 9% DV (2g) fiber per cup
• 10% DV (2g) fiber per 200 calorie serving
• 6% DV (1g) fiber per 100 grams

Nutrition Facts for Cooked Couscous.

14 Cornmeal (Grits)

• 8% DV (2g) fiber per cup
• 9% DV (2g) fiber per 200 calorie serving
• 3% DV (1g) fiber per 100 grams

Nutrition Facts for White Cornmeal (Grits).

15 Bran

• 6% DV (2g) fiber per tablespoon
• 53% DV (13g) fiber per 200 calorie serving
• 84% DV (21g) fiber per 100 grams

Nutrition Facts for Rice Bran.