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How much fiber is in pasta?

2.2 gfiber in 1 cup spaghetti, cooked (124 g)

That’s 8% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.

Pasta
Per serving
2.2 g
Daily Value
8%
Per 100 g
1.8 g
In grains and cereals
#33 of 55

Soluble and insoluble fiber

Soluble 0.7 g (32%)Insoluble 1.5 g (68%)

Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.

Counts toward your 20 plants a week in FiberKit. Bulgur, couscous, whole-wheat pasta, egg noodles, white bread, whole-wheat bread, multigrain bread, sourdough bread, french bread, bagel, english muffin, whole-wheat pita, flour tortilla, whole-wheat tortilla, naan, chapati, bran flakes, raisin bran, shredded wheat, wheat biscuits (Weetabix-style), wheat germ, wheat bran, whole-wheat flour, sprouted grain bread, pretzels, dinner roll, croissant, Fiber One cereal and All-Bran cereal count as the same plant.

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Compared with other grains and cereals

Grains & cereals with the most fiber per serving
#FoodServingFiber% DVSoluble · insoluble
1Fiber One cereal⅔ cup⅔ cup18 g64%
2All-Bran cereal⅔ cup⅔ cup12.3 g44%
3Bulgur1 cup, cooked1 cup, cooked8.2 g29%No split data
4Raisin bran1 cup1 cup8.1 g29%No split data
5Chickpea pasta (dry)2 oz, dry2 oz, dry8 g29%
33Pasta1 cup spaghetti, cooked1 cup spaghetti, cooked2.2 g8%

All 55 grains and cereals, ranked

Questions

How much fiber is in pasta?

Pasta has 2.2 g of fiber in 1 cup spaghetti, cooked (124 g), 8% of the Daily Value. That’s 1.8 g of fiber per 100 g.

Is pasta high in fiber?

Not especially. One serving gives 8% of the Daily Value, under the 10% the FDA calls a good source.

Is the fiber in pasta soluble or insoluble?

Both. A serving has 0.7 g of soluble and 1.5 g of insoluble fiber, so it’s 32% soluble.

How does pasta compare with other grains and cereals?

It ranks #33 of 55 grains and cereals in FiberKit by fiber per serving. Fiber One cereal leads with 18 g in ⅔ cup.

What’s a higher-fiber swap for pasta?

Whole-wheat pasta has 4.6 g in 1 cup spaghetti, cooked. That’s 2.4 g more than a serving of pasta. Also try dry chickpea pasta (8 g).

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Pasta: 2.2 g fiber per 1 cup spaghetti, cooked
8% of the Daily Value. 0.7 g soluble, 1.5 g insoluble. 1.8 g per 100 g.
Source: FiberKit, USDA FoodData Central
Plain text version

Fiber: USDA FoodData Central, SR Legacy, FDC ID 169737. Values are for the serving shown and vary with variety and cooking.