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 with with 8.2 grams (33% DV) per cup. Other grains high in fiber include whole wheat pasta, kamut, spelt, pearl barley, quinoa, teff, buckwheat, brown rice, oatmeal, cous cous, millet, and cornmeal (grits). The current daily value (%DV) for fiber is 25 grams. Below is a list of 15 grains high in fiber, for more, see the extended list of fiber rich grains, and the article on high fiber foods.

#1: Bulgur (Cooked)
Fiber in 100gPer cup (182g)Fiber to Calorie Ratio
4.5g (18% DV)8.2g (33% DV)1g fiber per 18 calories
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#2: Wholewheat Spaghetti (Cooked)
Fiber in 100gPer cup (140g)Fiber to Calorie Ratio
4.5g (18% DV)6.3g (25% DV)1g fiber per 28 calories
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#3: Kamut (Cooked)
Fiber in 100gPer cup (172g)Fiber to Calorie Ratio
3.9g (16% DV)6.7g (27% DV)1g fiber per 31 calories
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#4: Spelt (Cooked)
Fiber in 100gPer cup (194g)Fiber to Calorie Ratio
3.9g (16% DV)7.6g (30% DV)1g fiber per 33 calories
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#5: Pearl Barley (Cooked)
Fiber in 100gPer cup (157g)Fiber to Calorie Ratio
3.8g (15% DV)6g (24% DV)1g fiber per 32 calories
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#6: Quinoa (Cooked)
Fiber in 100gPer cup (185g)Fiber to Calorie Ratio
2.8g (11% DV)5.2g (21% DV)1g fiber per 43 calories
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#7: Teff (Cooked)
Fiber in 100gPer cup (252g)Fiber to Calorie Ratio
2.8g (11% DV)7.1g (28% DV)1g fiber per 36 calories
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#8: Roast Buckwheat (Cooked)
Fiber in 100gPer cup (168g)Fiber to Calorie Ratio
2.7g (11% DV)4.5g (18% DV)1g fiber per 34 calories
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#9: Amaranth (Cooked)
Fiber in 100gPer cup (246g)Fiber to Calorie Ratio
2.1g (8% DV)5.2g (21% DV)1g fiber per 49 calories
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#10: Brown Rice (Cooked)
Fiber in 100gPer cup (195g)Fiber to Calorie Ratio
1.8g (7% DV)3.5g (14% DV)1g fiber per 62 calories
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#11: Wild Rice (Cooked)
Fiber in 100gPer cup (164g)Fiber to Calorie Ratio
1.8g (7% DV)3g (12% DV)1g fiber per 56 calories
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#12: Oatmeal (Porridge) (Cooked)
Fiber in 100gPer cup (234g)Fiber to Calorie Ratio
1.7g (7% DV)4g (16% DV)1g fiber per 42 calories
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#13: Cous Cous (Cooked)
Fiber in 100gPer cup (157g)Fiber to Calorie Ratio
1.4g (6% DV)2.2g (9% DV)1g fiber per 80 calories
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#14: Millet (Cooked)
Fiber in 100gPer cup (174g)Fiber to Calorie Ratio
1.3g (5% DV)2.3g (9% DV)1g fiber per 92 calories
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#15: Cornmeal (Grits) (Cooked)
Fiber in 100gPer cup (257g)Fiber to Calorie Ratio
0.8g (3% DV)2.1g (8% DV)1g fiber per 89 calories
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Rye Flour 23.8g (95% DV) per 100 gram serving 30.5g (122% DV) per cup (128 grams) Click to see complete nutrition facts for Rye Flour
Wheat Germ 13.2g (53% DV) per 100 gram serving 15.2g (61% DV) per cup (115 grams) Click to see complete nutrition facts for Wheat Germ
Wholegrain Wheat Flour 10.7g (43% DV) per 100 gram serving 12.8g (51% DV) per cup (120 grams) Click to see complete nutrition facts for Wholegrain Wheat Flour
Sorghum Grain 6.7g (27% DV) per 100 gram serving 12.9g (52% DV) per cup (192 grams) Click to see complete nutrition facts for Sorghum Grain
Semolina 3.9g (16% DV) per 100 gram serving 6.5g (26% DV) per cup (167 grams) Click to see complete nutrition facts for Semolina
Oat Bran (Cooked) 2.6g (10% DV) per 100 gram serving 5.7g (23% DV) per cup (219 grams) Click to see complete nutrition facts for Oat Bran
Egg Noodles 1.2g (5% DV) per 100 gram serving 1.9g (8% DV) per cup (160 grams) Click to see complete nutrition facts for Egg Noodles
Sprouted Wheat 1.1g (4% DV) per 100 gram serving 1.2g (5% DV) per cup (108 grams) Click to see complete nutrition facts for Sprouted Wheat
Rice Noodles (Cooked) 1g (4% DV) per 100 gram serving 1.8g (7% DV) per cup (190 grams) Click to see complete nutrition facts for Rice Noodles
    1. USDA National Nutrient Database for Standard Reference, Release 27.
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