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How much fiber is in whole-wheat flour?

3.2 gfiber in ¼ cup (30 g)

That’s 11% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).

Whole-wheat flour
Per serving
3.2 g
Daily Value
11%
Per 100 g
10.7 g
In grains and cereals
#24 of 55

Soluble and insoluble fiber

Soluble 0.4 g (13%)Insoluble 2.8 g (87%)

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, pasta, 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, sprouted grain bread, pretzels, dinner roll, croissant, Fiber One cereal and All-Bran cereal count as the same plant.

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%
24Whole-wheat flour¼ cup¼ cup3.2 g11%

All 55 grains and cereals, ranked

Questions

How much fiber is in whole-wheat flour?

Whole-wheat flour has 3.2 g of fiber in ¼ cup (30 g), 11% of the Daily Value. That’s 10.7 g of fiber per 100 g.

Is whole-wheat flour high in fiber?

It’s a good source. One serving gives 11% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.

Is the fiber in whole-wheat flour soluble or insoluble?

Both. A serving has 0.4 g of soluble and 2.8 g of insoluble fiber, so it’s 13% soluble.

How does whole-wheat flour compare with other grains and cereals?

It ranks #24 of 55 grains and cereals in FiberKit by fiber per serving. Fiber One cereal leads with 18 g in ⅔ cup.

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Whole-wheat flour: 3.2 g fiber per ¼ cup
11% of the Daily Value. 0.4 g soluble, 2.8 g insoluble. 10.7 g per 100 g.
Source: FiberKit, USDA FoodData Central
Plain text version

Fiber: USDA FoodData Central, SR Legacy, FDC ID 168893. Values are for the serving shown and vary with variety and cooking.