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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.
% of grain
|Fiber in 16g
of this Grain
|brown rice||3.5%||0.6 grams|
|bulgur wheat||18.3%||2.9 grams|
|Kamut® khorasan wheat||11.1%||1.8 grams|
|spelt wheat||10.7%||1.7 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.