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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. (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 CupFiber per 100g
33% DV (8g)18% DV (5g)
Source: Nutrition Facts for Cooked Bulgur
Kamut

#2: Kamut (Khorasan - Wheat)

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

#3: Teff

Fiber per CupFiber per 100g
28% DV (7g)11% DV (3g)
Source: Nutrition Facts for Cooked Teff
Pearl Barley

#4: Pearl Barley

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

#5: Quinoa

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

#6: Whole Wheat Pasta

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

#7: Buckwheat

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

#8: Oatmeal

Fiber per CupFiber per 100g
16% DV (4g)7% DV (2g)
Source: Nutrition Facts for Cooked Oatmeal
Whole Wheat Bread

#9: Whole Wheat Bread

Fiber per 2 SlicesFiber per 100g
15% DV (4g)24% DV (6g)
Source: Nutrition Facts for Whole Wheat Bread
Brown Rice

#10: Brown Rice

Fiber per CupFiber per 100g
14% DV (4g)7% DV (2g)
Source: Nutrition Facts for Cooked Brown Rice
Wild Rice

#11: Wild Rice

Fiber per CupFiber per 100g
12% DV (3g)7% DV (2g)
Source: Nutrition Facts for Cooked Wild Rice
Millet

#12: Millet

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

#13: Coucous

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

#14: Cornmeal (Grits)

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

#15: Bran

Fiber per TablespoonFiber per 100g
6% DV (2g)84% DV (21g)
Source: Nutrition Facts for Rice Bran

See All 32 Grains High in Fiber

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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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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.
  2. U.S. FDA on Dietary Fiber (PDF)
  3. Institute of Medicine Dietary Reference Intakes
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