The table below illustrates the fiber content of common cereals.


Food ItemFood TypeServingTotal FiberInsoluble Fiber Soluble Fiber
All-Bran Buds (Kellogg's) Cereal1 cup39.028.011
Fiber One (General Mills)Cereal1 cup27.926.61.3
All-Bran (Kellogg's)Cereal1 cup20.018.02
All-Bran (Kellogg's)Cereal1 cup20.018.02
Grape-Nuts (Post)Cereal1 cup14.012.02
Cascadian Farms Hearty MorningCereal1 cup10.5--
Familia Swiss Muesli - originalCereal1 cup10.07.32.7
Bob's Red Mill Wheat Rolled (Flakes)Cereal1 cup10.08.02
Real Oat Bran - Almond Crunch (Health Valley)Cereal1 cup9.65.24.4
Familia Swiss Muesli - no added sugarCereal1 cup9.56.92.6
Heartland Granola- OriginalCereal1 cup8.85.23.6
Heartland Granola- RaisinCereal1 cup8.85.23.6
Raisin Bran (Kellogg's)Cereal1 cup8.27.21
Golden Flax (Health Valley)Cereal1 cup8.06.41.6
Breadshop Blueberry ‘n Cream (Arrowhead Mills)Cereal1 cup8.0--
Multi-Bran Chex (General Mills)Cereal1 cup8.06.41.6
Cracklin' Oat Bran (Kellogg's)Cereal1 cup7.86.31.5
Alpen (Weetabix)Cereal1 cup7.05.02
Organic Fiber 7 Flakes (Health Valley)Cereal1 cup7.05.91.1
Bran Flakes (Post)Cereal1 cup6.76.00.7
Mini-Wheats (Various Flavors) - Raisin, Apple Cinnamon, Blueberry, (Kellogg's)Cereal30 biscuits6.65.61
Barbara's Original PuffinsCereal1 cup6.5--
Bite Size Shredded Wheat (Arrowhead Mills)Cereal1 cup6.25.30.9
Complete Wheat Bran Flakes (Kellogg's)Cereal1 cup6.15.60.5
Great Grains Crunchy Pecan (Post)Cereal1 cup6.04.61.4
Great Grains Raisins, Dates, Pecans (Post)Cereal1 cup6.04.81.2
Mueslix (Kellogg's)Cereal 1 cup6.04.51.5
Mini-Wheats - Frosted bite size (Kellogg's)Cereal21 biscuits5.95.00.9
Mini-Wheats - Frosted Original (Kellogg's)Cereal1 cup5.95.00.9
Mini-Wheats - Strawberry (Kellogg's)Cereal1 cup5.95.00.9
Low Fat Granola (Kellogg's)Cereal1 cup5.84.11.7
Organic Amaranth Flakes (Health Valley)Cereal1 cup5.64.90.7
Wheat Chex (General Mills)Cereal1 cup5.64.80.8
Organic Blue Corn Flakes (Health Valley)Cereal1 cup5.55.30.2
Low Fat Granola with Raisins (Kellogg's)Cereal1 cup5.43.71.7
Bite Size Shredded Wheat, Sweetened (arrowhead MillsCereal1 cup5.34.50.8
Nature Valley Low Fat Fruit Granola (General Mills)Cereal1 cup5.12.92.2
Raisin Nut Bran (General Mills)Cereal1 cup5.14.40.7
Total Raisin Bran (General Mills)Cereal1 cup5.04.40.6
Oatmeal Squares - Cinnamon (Quaker)Cereal1 cup5.03.02
Banana Nut Crunch Great Grains (Post)Cereal1 cup5.04.01
Oatmeal Crisp - Almond (General Mills)Cereal1 cup4.33.11.2
Oatmeal Squares (Quaker)Cereal1 cup4.22.51.7
Organic Oat Bran Flakes with Raisins (Health Valley)Cereal1 cup4.03.01
Organic Oat Bran Flakes (ArrowHead Mills)Cereal1 cup4.03.30.7
Fat-Free Granola O's - Almond (Health Valley)Cereal1 cup3.72.51.2
Fat-Free Granola O's - Apple Cinnamon (Health Valley)Cereal1 cup3.72.51.2
Fat-Free Granola O's - Honey Crunch (Health Valley)Cereal1 cup3.72.51.2
Oat Bran Flakes (Arrowhead Mills)Cereal1 cup3.51.91.6
Oatmeal Crisp - Raisin (General Mills)Cereal1 cup3.52.51
Total (General Mills)Cereal1 cup3.53.00.5
Crispy Wheaties 'N Raisins (General Mills)Cereal1 cup3.42.90.5
Toasted Oatmeal - Honey Nut (Quaker)Cereal1 cup3.32.31
Nutri-Grain - Almond Raisin (Kellogg's)Cereal1 cup3.22.90.3
Spelt Flakes (Arrowhead Mills)Cereal1 cup3.12.70.4
Amaranth Flakes (Arrowhead Mills)Cereal1 cup3.02.01
Basic 4 (General Mills)Cereal1 cup3.02.01
Cheerios (General Mills) Cereal1 cup3.02.10.9
Honey Nut Clusters (General Mills)Cereal1 cup3.02.50.5
Just Right Fruit & Nut (Kellogg's)Cereal1 cup3.02.40.6
Kamut Flakes (Arrowhead Mills)Cereal1 cup3.02.50.5
Morning Traditions Cranberry Almond Crunch (Post)Cereal1 cup3.02.40.6
Nature O's (Arrowhead Mills)Cereal1 cup3.01.91.1
Organic Oat Bran O's (Health Valley)Cereal1 cup3.02.01
Skinner's Corn Flakes (US Mills)Cereal1 cup3.02.90.1
Toasted Oatmeal - Original (Quaker)Cereal1 cup3.02.01
Cinnamon Life (Quaker)Cereal1 cup2.92.20.7
Erewhon Galaxy Grahams (US Mills)Cereal1 cup2.92.50.4
Multi Grain Flakes (Arrowhead Mills)Cereal1 cup2.92.30.6
Just Right with Crunchy Nuggets (Kellogg's)Cereal1 cup2.82.40.4
Life (Quaker)Cereal1 cup2.71.71
Puffed Millet (Arrowhead Mills)Cereal1 cup2.62.20.4
Erewhon Apple Strudel (US MIllsCereal1 cup2.41.31.1
Puffed Wheat (Arrowhead Mills)Cereal1 cup2.42.00.4
Toasty O's (Malt-O-Meal) Cereal1 cup2.41.31.1
Smart Start (Kellogg's)Cereal1 cup2.31.90.4
Organic Crisp Brown Rice (Health Valley)Cereal1 cup2.21.90.3
Erewhon Banana-O's (US Mills)Cereal1 cup2.11.30.8
Wheaties (General Mills)Cereal1 cup2.11.40.7
Alpha-Bits (Post)Cereal1 cup2.01.01
Apple & Cinnamon Toasty O's (Malt-O-Meal)Cereal1 cup2.01.01
Apple Cinnamon Cheerios (General MillsCereal1 cup2.01.01
Cinnamon toast crunch (General Mills)Cereal1 cup2.01.70.3
Corn Flakes (Arrowhead Mills)Cereal1 cup2.01.80.2
Frosted Flakes (Quaker)Cereal1 cup2.01.90.1
Honey Frosted Wheaties (General Mills)Cereal1 cup2.01.90.1
Weetabix Cereal1 cup2.01.70.3
French Toast Crunch (General Mills)Cereal1 cup1.91.80.1
Honey & Nut Toasty O's (Malt-O-Meal)Cereal1 cup1.91.10.8
Multi Grain Cheerios Plus (General Mills)Cereal1 cup1.91.50.4
Wafflers - Cinnamon, maple, original, vanilla nut (US Mills)Cereal1 cup1.91.60.3
Cereal, party mix commercialCereal1 cup1.81.40.4
Colossal Crunch (Malt-O-Meal) Cereal1 cup1.81.60.2
Puffed Corn (Health Valley)Cereal1 cup1.81.70.1
Grainfield's Corn Flakes (Weetabix)Cereal1 cup1.71.50.2
Honey Nut Cheerios (General Mills)Cereal1 cup1.61.00.6
Morning Traditions Blueberry Morning (Post)Cereal1 cup1.61.40.2
Puffed Kamut (Arrowhead Mills)Cereal1 cup1.51.30.2
Waffle Crisp (Post)Cereal1 cup1.51.10.4
Cocoa Comets (Malt O Meal)Cereal 1 cup1.51.40.1
Frosted Flakes (Malt-O-Meal) Cereal 1 cup1.51.40.1
Cocoa Blasts (Quaker)Cereal1 cup1.41.30.1
Crispy Puffs (Arrowhead Mills)Cereal1 cup1.41.10.3
Frosted Cheerios (General Mills)Cereal1 cup1.40.80.6
Frosted Toasty O's (Malt-O-Meal)Cereal1 cup1.41.00.4
Fruitangy Oh's (Quaker)Cereal1 cup1.41.30.1
Grainfield's Brown Rice (Weetabix)Cereal1 cup1.41.20.2
Puffed Wheat (Malt-O-Meal)Cereal1 cup1.41.20.2
Erewhon Crispy Brown Rice (US Mills)Cereal1 cup1.31.10.2
Golden Grahams (General Mills)Cereal1 cup1.31.20.1
Golden Puffs (Malt-O-Meal) Cereal1 cup1.31.10.2
Honey Bunches of Oats Honey Roasted (Post)Cereal1 cup1.31.00.3
Honey Bunches of Oats with Almonds (Post)Cereal1 cup1.31.00.3
Honey Nut Oats (Quaker)Cereal1 cup1.30.70.6
Marshmallow Safari (Quaker)Cereal1 cup1.30.70.6
Smacks (Kellogg's)Cereal1 cup1.31.00.3
Cap'n Crunch (Quaker)Cereal1 cup1.20.11.1
Erewhon Aztec (US Mills)Cereal1 cup1.20.80.4
Erewhon Poppets (US Mills)Cereal1 cup1.21.00.2
Kaboom (General Mills)Cereal1 cup1.20.70.5
Lucky Charms (General Mills)Cereal1 cup1.20.60.6
Marshmallow Mateys (Malt-O-Meal)Cereal1 cup1.20.60.6
Cap'n Crunch's Crunch Berries (Quaker)Cereal1 cup1.11.00.1
Corn Chex (General Mills)Cereal1 cup1.11.00.1
Frosted Oats (Quaker)Cereal1 cup1.10.60.5
Puffed Wheat (Quaker)Cereal1 cup1.10.60.5
S'Mores Grahams (General Mills)Cereal1 cup1.11.00.1
Apple Zaps (Quaker)Cereal1 cup1.01.00
Cereal barCereal1 bar1.00.60.4
Corn Burst (Malt-O-Meal)Cereal1 cup1.00.90.1
Corn Flakes (Malt-O-Meal)Cereal1 cup1.00.90.1
Marshmallow Alpha-Bits (Post)Cereal1 cup1.00.60.4
Sweet Crunch (Quaker)Cereal1 cup1.00.90.1
Tootie Fruities (Malt-O-Meal)Cereal1 cup1.00.70.3
Body Buddies (General Mills)Cereal1 cup0.90.70.2
Honey Crunch Corn Flakes (Kellogg's)Cereal1 cup0.90.80.1
Honey Graham Oh's (Quaker)Cereal1 cup0.90.80.1
Oreo O's (Post)Cereal1 cup0.90.60.3
Special K (Kelloggs')Cereal1 cup0.90.60.3
Corn Flakes (Kellogg's)Cereal1 cup0.80.70.1
Frosted Flakes K-sentials (Kellogg's)Cereal1 cup0.80.70.1
King Vitaman (Quaker)Cereal1 cup0.80.60.2
Marshmallow Blasted Fruit Loops K-Sentials (Kellogg's)Cereal1 cup0.80.70.1
Rice Chex (General Mills)Cereal1 cup0.80.60.2
Crispy Rice (Malt-O-Meal)Cereal1 cup0.70.50.2
Grainfield's Crispy Rice (Weetabix)Cereal1 cup0.70.60.1
Trix (General Mills)Cereal1 cup0.70.60.1
Cocoa Pebbles (Post)Cereal1 cup0.60.50.1
Crispix (Kellogg's)Cereal1 cup0.60.50.1
Erewhon Corn Flakes (US Mills) Cereal1 cup0.60.40.2
Froot Loops K-sentials (Kellogg's)Cereal1 cup0.60.40.2
Fruity Pebbles (Post)Cereal1 cup0.60.50.1
Kix (General Mills)Cereal1 cup0.60.40.2
Apple Jacks K-sentials (Kellogg's)Cereal1 cup0.50.50
Cocoa Krispies K-sentials (kellogg's)Cereal1 cup0.50.40.1
Count Chocula (General Mills)Cereal1 cup0.50.40.1
Golden Crisp (Post)Cereal1 cup0.50.20.3
Puffed RIce (Arrowhead Mills)Cereal1 cup0.50.40.1
Reese's Peanut Butter Puffs (General Mills)Cereal1 cup0.50.40.1
Total Corn Flakes (General Mills)Cereal1 cup0.50.50
Berry Colossal Crunch (Malt o Meal)Cereal1 cup0.40.30.1
Booberry (general Mills)Cereal1 cup0.40.40
Corn Pops K-Sentials (Kellogg's) Cereal1 cup0.40.30.1
Country Corn Flakes (General Mills)Cereal1 cup0.40.30.1
Double Chex (General Mills)Cereal1 cup0.40.30.1
Frankenberry (General Mills)Cereal1 cup0.40.40
Post Toasties (Post)Cereal1 cup0.40.30.1
Puffed Corn (Arrowhead Mills)Cereal1 cup0.40.30.1
Puffed Rice (Malt-O-Meal)Cereal1 cup0.40.30.1
Cocoa Frosted Flakes K-sentials (Kellogg's)Cereal1 cup0.30.20.1
Honeycomb (Post)Cereal1 cup0.30.20.1
Puffed Rice (Quaker)Cereal1 cup0.30.20.1
Rice Krispies K-Sentials (Kellogg's)Cereal1 cup0.30.20.1
Berry Berry Kix (General Mills)Cereal1 cup0.20.10.1
Cocoa Puffs (General Mills)Cereal1 cup0.20.10.1