15 Whole Grains High in Fiber
Whole grains are rich in nutrients and have high levels of bran, giving them high amounts of fiber. When whole grains are refined, for example processing wholemeal flour into white flour or brown rice to white rice, most of the fiber (along with other important nutrients) is removed.
Bulgur (made from whole wheat) has the most fiber of all grains with 8.2 grams (29% 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 28 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
1 Bulgur (Cracked Wheat)| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 8g (29% DV) | 5g (16% DV) | 11g (39% DV) |
2 Kamut (Khorasan - Wheat)| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 7g (26% DV) | 4g (15% DV) | 7g (23% DV) |
3 Teff| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 7g (25% DV) | 3g (10% DV) | 6g (20% DV) |
4 Pearl Barley| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 6g (21% DV) | 4g (14% DV) | 6g (22% DV) |
5 Quinoa| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (19% DV) | 3g (10% DV) | 5g (17% DV) |
6 Whole Wheat Pasta| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (16% DV) | 4g (14% DV) | 5g (19% DV) |
7 Buckwheat| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (16% DV) | 3g (10% DV) | 6g (21% DV) |
8 Oatmeal| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (14% DV) | 2g (6% DV) | 5g (17% DV) |
9 Whole Wheat Bread| Fiber per 2 Slices | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (14% DV) | 6g (21% DV) | 5g (17% DV) |
10 Brown Rice| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (13% DV) | 2g (6% DV) | 3g (11% DV) |
11 Wild Rice| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 3g (11% DV) | 2g (6% DV) | 4g (13% DV) |
12 Millet| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (8% DV) | 1g (5% DV) | 2g (8% DV) |
13 Couscous| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (8% DV) | 1g (5% DV) | 2g (9% DV) |
14 Cornmeal (Grits)| Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (7% DV) | 1g (3% DV) | 2g (8% DV) |
15 Bran| Fiber per Tablespoon | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 2g (6% DV) | 21g (75% DV) | 13g (47% DV) |
See All 32 Grains High in Fiber
Next ➞How much fiber do you need each day?
The percent daily value (%DV) for fiber is 28 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 probably 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 required for protection against cardiovascular disease. In other words, men need to consume more fiber to gain the health benefits.(3)
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Fiber
- Foods Low in Fiber
- Vegetables High in Fiber
- Fruits High in Fiber
- Vegetarian Foods High in Fiber
- Nuts High in Fiber
- Grains High in Fiber
- Beans High in Fiber
- Breakfast Cereals High in Fiber
- Fast Foods High in Fiber
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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