High-fiber grains and cereals

Grains and cereals ranked by fiber per serving, with the soluble and insoluble split.

Grains & cereals ranked by fiber per serving
#	Food	Serving	Fiber	% DV	Soluble · insoluble
1	Fiber One cereal⅔ cup	⅔ cup	18 g	64%
2	All-Bran cereal⅔ cup	⅔ cup	12.3 g	44%
3	Bulgur1 cup, cooked	1 cup, cooked	8.2 g	29%	No split data
4	Raisin bran1 cup	1 cup	8.1 g	29%	No split data
5	Chickpea pasta (dry)2 oz, dry	2 oz, dry	8 g	29%
6	Spelt1 cup, cooked	1 cup, cooked	7.6 g	27%	No split data
7	Teff1 cup, cooked	1 cup, cooked	7.1 g	25%	No split data
8	Shredded wheat1 cup, spoon-size	1 cup, spoon-size	6.1 g	22%	No split data
9	Barley, pearled1 cup, cooked	1 cup, cooked	6 g	21%
10	Bran flakes¾ cup	¾ cup	5.5 g	20%	No split data
11	Quinoa1 cup, cooked	1 cup, cooked	5.2 g	19%	No split data
12	Amaranth1 cup, cooked	1 cup, cooked	5.2 g	19%	No split data
13	Rye crispbread2 crispbreads	2 crispbreads	5 g	18%	No split data
14	Muesli⅔ cup	⅔ cup	5 g	18%	No split data
15	Whole-wheat pasta1 cup spaghetti, cooked	1 cup spaghetti, cooked	4.6 g	16%	No split data
16	Buckwheat groats1 cup, cooked	1 cup, cooked	4.5 g	16%	No split data
17	Wheat biscuits (Weetabix-style)2 biscuits	2 biscuits	4 g	14%	No split data
18	Oats (dry)½ cup, dry	½ cup, dry	4 g	14%
19	Whole-wheat tortilla1 tortilla	1 tortilla	4 g	14%	No split data
20	Oatmeal, cooked1 cup, cooked	1 cup, cooked	4 g	14%	No split data
21	Whole-wheat pita1 large pita	1 large pita	3.9 g	14%	No split data
22	Oat bran¼ cup, dry	¼ cup, dry	3.7 g	13%	No split data
23	Chapati1 piece	1 piece	3.3 g	12%	No split data
24	Whole-wheat flour¼ cup	¼ cup	3.2 g	11%
25	Brown rice1 cup, cooked	1 cup, cooked	3.2 g	11%
26	Wheat bran2 tbsp	2 tbsp	3 g	11%	No split data
27	Corn tortillas2 tortillas	2 tortillas	3 g	11%	No split data
28	Wild rice1 cup, cooked	1 cup, cooked	3 g	11%	No split data
29	Toasted oat cereal (Cheerios-style)1 cup	1 cup	2.8 g	10%	No split data
30	Bagel1 medium	1 medium	2.4 g	9%
31	Cornmeal, whole-grain¼ cup, dry	¼ cup, dry	2.3 g	8%
32	Millet1 cup, cooked	1 cup, cooked	2.3 g	8%	No split data
33	Pasta1 cup spaghetti, cooked	1 cup spaghetti, cooked	2.2 g	8%
34	Couscous1 cup, cooked	1 cup, cooked	2.2 g	8%	No split data
35	Wheat germ2 tbsp	2 tbsp	2.1 g	8%
36	Grits1 cup, cooked	1 cup, cooked	2.1 g	8%	No split data
37	Naan1 piece	1 piece	2 g	7%
38	Multigrain bread1 slice	1 slice	1.9 g	7%	No split data
39	Whole-wheat bread1 slice	1 slice	1.9 g	7%
40	Rye bread1 slice	1 slice	1.9 g	7%
41	Egg noodles1 cup, cooked	1 cup, cooked	1.9 g	7%	No split data
42	Sprouted grain bread1 slice	1 slice	1.8 g	6%
43	Rice noodles1 cup, cooked	1 cup, cooked	1.8 g	6%	No split data
44	Pumpernickel1 slice	1 slice	1.7 g	6%	No split data
45	Flour tortilla1 tortilla (8 inch)	1 tortilla (8 inch)	1.7 g	6%	No split data
46	English muffin1 muffin	1 muffin	1.5 g	5%
47	Croissant1 medium	1 medium	1.5 g	5%
48	French bread2 oz	2 oz	1.3 g	5%
49	Sourdough bread1 slice	1 slice	1.1 g	4%
50	Pretzels1 oz	1 oz	1 g	4%
51	Rice cakes2 cakes	2 cakes	0.8 g	3%	No split data
52	White bread1 slice	1 slice	0.8 g	3%
53	Corn flakes1 cup	1 cup	0.8 g	3%
54	Dinner roll1 roll	1 roll	0.6 g	2%
55	White rice1 cup, cooked	1 cup, cooked	0.6 g	2%

Tip. Look for a whole grain as the first ingredient. Refined grains lose most of their fiber.

Questions

Which grains and cereals have the most fiber?

Per serving: Fiber One cereal (18 g in ⅔ cup), All-Bran cereal (12.3 g in ⅔ cup) and bulgur (8.2 g in 1 cup, cooked).

Which grains and cereals are high in fiber?

9 of the 55 have at least 5.6 g per serving, 20% of the Daily Value, which counts as high in fiber: Fiber One cereal, All-Bran cereal, bulgur, raisin bran, dry chickpea pasta, spelt, teff and shredded wheat and more.

Which grains and cereals have the most soluble fiber?

Per serving: All-Bran cereal (2.9 g), dry chickpea pasta (2.8 g) and pearled barley (2.5 g). Soluble fiber helps with cholesterol and blood sugar.

Fiber per serving from USDA FoodData Central. Soluble and insoluble amounts are estimates. % DV is out of the 28 g Daily Value.