15 Whole Grains High in Fiber

Written by Daisy Whitbread, MScN
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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. (1) The current daily value (%DV) for fiber is 25 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

Bulgur

#1: Bulgur (Cracked Wheat)

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
8g
(33% DV)
5g
(18% DV)
11g
(43% DV)
Source: Nutrition Facts for Cooked Bulgur
Kamut

#2: Kamut (Khorasan - Wheat)

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
7g
(30% DV)
4g
(17% DV)
7g
(26% DV)
Source: Nutrition Facts for Kamut Cooked
Teff

#3: Teff

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
7g
(28% DV)
3g
(11% DV)
6g
(22% DV)
Source: Nutrition Facts for Cooked Teff
Pearl Barley

#4: Pearl Barley

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
6g
(24% DV)
4g
(15% DV)
6g
(25% DV)
Source: Nutrition Facts for Cooked Pearled Barley
A bowl of quinoa

#5: Quinoa

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
5g
(21% DV)
3g
(11% DV)
5g
(19% DV)
Source: Nutrition Facts for Quinoa Cooked
Whole Wheat Spaghetti

#6: Whole Wheat Pasta

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
5g
(18% DV)
4g
(16% DV)
5g
(21% DV)
Source: Nutrition Facts for Whole Wheat Pasta
Buckwheat

#7: Buckwheat

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
5g
(18% DV)
3g
(11% DV)
6g
(23% DV)
Source: Nutrition Facts for Roasted Buckwheat Groats
A bowl of oatmeal with blueberries

#8: Oatmeal

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(16% DV)
2g
(7% DV)
5g
(19% DV)
Source: Nutrition Facts for Cooked Oatmeal
Whole Wheat Bread

#9: Whole Wheat Bread

Fiber
per 2 Slices
Fiber
per 100g
Fiber
per 200 Calories
4g
(15% DV)
6g
(24% DV)
5g
(19% DV)
Source: Nutrition Facts for Whole Wheat Bread
Brown Rice

#10: Brown Rice

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(14% DV)
2g
(7% DV)
3g
(13% DV)
Source: Nutrition Facts for Cooked Brown Rice
Wild Rice

#11: Wild Rice

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(12% DV)
2g
(7% DV)
4g
(14% DV)
Source: Nutrition Facts for Cooked Wild Rice
Millet

#12: Millet

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
1g
(5% DV)
2g
(9% DV)
Source: Nutrition Facts for Cooked Millet
Couscous

#13: Coucous

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
1g
(6% DV)
2g
(10% DV)
Source: Nutrition Facts for Cooked Couscous
Cornmeal

#14: Cornmeal (Grits)

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(8% DV)
1g
(3% DV)
2g
(9% DV)
Source: Nutrition Facts for White Cornmeal (Grits)
Bran Muffin

#15: Bran

Fiber
per Tablespoon
Fiber
per 100g
Fiber
per 200 Calories
2g
(6% DV)
21g
(84% DV)
13g
(53% DV)
Source: Nutrition Facts for Rice Bran

See All 32 Grains High in Fiber

How much fiber do you need each day?

The percent daily value (%DV) for fiber is 25 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 likely 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 for protective health affects against cardiovascular disease. In other words, men should consume more fiber to gain the health benefits.(3)

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. U.S. FDA on Dietary Fiber (PDF)
  3. Institute of Medicine Dietary Reference Intakes