Whole Grains 101

whole grains 101

Fiber in Whole Grains

As the table below illustrates, different whole grains vary widely in their fiber content. A full serving of whole grains -- 16 grams of whole grains -- will contain from just over a half gram of fiber to around 3 grams of fiber.

Grain % fiber
Fiber in 16g of this Grain
amaranth 6.7% 1.1 grams
barley 17.3% 2.8 grams
brown rice 3.5% 0.6 grams
buckwheat 10.0% 1.6 grams
bulgur wheat 18.3% 2.9 grams
corn 7.3% 1.2 grams
Kamut® khorasan wheat 11.1% 1.8 grams
millet 8.5% 1.4 grams
oats 10.6% 1.7 grams
quinoa 7.0% 1.1 grams
rye 15.1% 2.4 grams
sorghum 6.3% 1.0 grams
spelt wheat 10.7% 1.7 grams
triticale 14.6% 2.3 grams
wheat 12.2% 2.0 grams
wild rice 6.2% 1.0 grams

All values from USDA National Nutrient Database SR 26, updated September 2013.

In the U.S., foods labeled "High in Fiber" must contain at least 5 grams of fiber per serving. Most foods must have added fiber (extra bran, resistant starch or other fibers) in addition to whole grains, to be considered high fiber foods.

Some people mistakenly believe that a food really isn't made with whole grain, if it isn't high in fiber. As the figures on this page illustrate, fiber alone is not a good gauge of whether a product is truly a whole grain food.

All information on this website is © 2003-2013, Oldways Preservation Trust/Whole Grains Council, unless otherwise noted.