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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. 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.


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Grains High in Fiber

1 Bulgur (Cracked Wheat)
Bulgur
2 Kamut (Khorasan - Wheat)
Kamut
3 Teff
Teff
4 Pearl Barley
Pearl Barley
5 Quinoa
A bowl of quinoa
6 Whole Wheat Pasta
Whole Wheat Spaghetti
7 Buckwheat
Buckwheat
8 Oatmeal
A bowl of oatmeal with blueberries
9 Whole Wheat Bread
Whole Wheat Bread
10 Brown Rice
Brown Rice
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11 Wild Rice
Wild Rice
12 Millet
Millet
13 Coucous
Couscous
14 Cornmeal (Grits)
Cornmeal
15 Bran
Bran Muffin

See All 28 Grains High in Fiber

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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