15 Whole Grains High in Fiber

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

Bulgur

#1: Bulgur (Cracked Wheat)

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
8g
(29% DV)
5g
(16% DV)
11g
(39% DV)
Kamut

#2: Kamut (Khorasan - Wheat)

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
7g
(26% DV)
4g
(15% DV)
7g
(23% DV)
Teff

#3: Teff

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
7g
(25% DV)
3g
(10% DV)
6g
(20% DV)
Pearl Barley

#4: Pearl Barley

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
6g
(21% DV)
4g
(14% DV)
6g
(22% DV)
A bowl of quinoa

#5: Quinoa

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
5g
(19% DV)
3g
(10% DV)
5g
(17% DV)
Whole Wheat Spaghetti

#6: Whole Wheat Pasta

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
5g
(16% DV)
4g
(14% DV)
5g
(19% DV)
Buckwheat

#7: Buckwheat

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
5g
(16% DV)
3g
(10% DV)
6g
(21% DV)
A bowl of oatmeal with blueberries

#8: Oatmeal

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(14% DV)
2g
(6% DV)
5g
(17% DV)
Whole Wheat Bread

#9: Whole Wheat Bread

Fiber
per 2 Slices
Fiber
per 100g
Fiber
per 200 Calories
4g
(14% DV)
6g
(21% DV)
5g
(17% DV)
Brown Rice

#10: Brown Rice

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
4g
(13% DV)
2g
(6% DV)
3g
(11% DV)
Wild Rice

#11: Wild Rice

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
2g
(6% DV)
4g
(13% DV)
Millet

#12: Millet

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(8% DV)
1g
(5% DV)
2g
(8% DV)
Couscous

#13: Couscous

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(8% DV)
1g
(5% DV)
2g
(9% DV)
Cornmeal

#14: Cornmeal (Grits)

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(7% DV)
1g
(3% DV)
2g
(8% DV)
Bran Muffin

#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

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 takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts 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.

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

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. FDA on Daily Values
  3. Institute of Medicine Dietary Reference Intakes