The table below illustrates the fiber content of common Grains.
| Food Item | Food Type | Serving | Total Fiber | Insoluble Fiber | Soluble Fiber |
|---|---|---|---|---|---|
| Barley, dry | Grain | 1 cup | 31.0 | 24.0 | 7 |
| Amaranth, dry | Grain | 1 cup | 30.0 | 20.0 | 10 |
| Teff, dry | Grain | 1 cup | 26.7 | 21.7 | 5 |
| Corn Bran, raw | Grain | 1 oz | 22.0 | - | - |
| Millet, dry | Grain | 1 cup | 17.0 | 13.8 | 3.2 |
| Wheat, cracked whole wheat | Grain | 1 cup | 16.5 | 14.0 | 2.5 |
| Wheat, germ | Grain | 1 cup | 14.6 | 11.0 | 3.6 |
| Fiber One Bran Cereal | Grain | 1/2 cup | 14.0 | - | - |
| Wheat, spelt | Grain | 1 cup | 13.7 | 12.1 | 1.6 |
| Wheat, gluten | Grain | 1 cup | 12.4 | - | - |
| Gnu Foods High Fiber Bar | Grain | 1 bar | 12.0 | - | - |
| Wheat Bran, raw | Grain | 1 oz | 12.0 | - | - |
| Bob's Red Mill Organic High Fiber Hot Cereal | Grain | 1/3 cup, dry | 10.0 | - | - |
| Quinoa, cooked | Grain | 1 cup | 9.3 | 8.1 | 1.2 |
| Quinoa, dry | Grain | 1 cup | 9.3 | 8.0 | 1.3 |
| Barley, cooked | Grain | 1 cup | 9.0 | 7.0 | 2 |
| Fiber One Chewy Bars | Grain | 1 bar | 9.0 | - | - |
| Weight Watcher's Flakes 'N Fiber | Grain | 1/2 cup | 9.0 | - | - |
| Couscous, dry | Grain | 1 cup | 8.6 | 6.7 | 1.9 |
| Oatmeal, dry | Grain | 1 cup | 8.6 | 4.6 | 4 |
| Bulgur, cooked | Grain | 1 cup | 8.0 | - | - |
| Cooked Barley | Grain | 1 cup | 7.0 | 5.0 | 2 |
| Rye Flour, dry | Grain | 1/4 cup | 7.0 | - | - |
| Millet, cooked | Grain | 1 cup | 6.5 | 5.3 | 1.2 |
| Cracked Wheat | Grain | 1 cup | 6.4 | 5.5 | 0.9 |
| Wheat Pasta | Grain | 1 cup | 6.3 | - | - |
| Shredded Wheat'n Bran (Nabisco) | Grain | 1 cup | 6.2 | 5.4 | 0.8 |
| Amaranth | Grain | 1/4 cup | 6.0 | - | - |
| Barley, pearled cooked | Grain | 1 cup | 6.0 | - | - |
| Bran, Wheat, dry | Grain | 1/4 cup | 6.0 | - | - |
| Cornmeal (Quaker) | Grain | 1 cup | 6.0 | - | - |
| Crackers, rye wafers | Grain | 1 oz | 6.0 | - | - |
| Rice Bran, raw | Grain | 1 oz | 6.0 | - | - |
| Spaghetti (whole wheat), cooked | Grain | 1 cup | 6.0 | - | - |
| Kasha, cooked | Grain | 1 cup | 5.3 | 4.6 | 0.7 |
| Buckwheat groats, cooked | Grain | 1 cup | 5.0 | - | - |
| Nature's Own Double Fiber Wheat Bread | Grain | 1 slice | 5.0 | - | - |
| Pearl Barley, cooked | Grain | 1/2 cup | 5.0 | 3.0 | 2 |
| Triticale, flour, dry | Grain | 1/4 cup | 5.0 | - | - |
| Wheat berries, dry | Grain | 1/4 cup | 5.0 | - | - |
| Shredded Wheat Spoon Size (Nabisco) | Grain | 1 cup | 4.8 | 4.0 | 0.8 |
| Brown Rice | Grain | 1/2 cup | 4.0 | 3.5 | 0.5 |
| Brown Rice, cooked | Grain | 1 cup | 4.0 | - | - |
| Oatmeal, regular | Grain | 1 cup | 4.0 | 2.1 | 1.9 |
| Oats (old-fashioned), dry | Grain | 1/2 cup | 4.0 | - | - |
| Popcorn, air popped | Grain | 3 cups | 4.0 | - | - |
| Spaghetti Noodles, whole wheat | Grain | 1 cup | 4.0 | - | - |
| Wasa Crispbread, Fiber Rye | Grain | 2 slices | 4.0 | - | - |
| Wheat flour (Whole wheat), dry | Grain | 1/4 cup | 4.0 | - | - |
| Oatmeal, instant, plain | Grain | 1 cup | 3.9 | 2.1 | 1.8 |
| Rice, brown, cooked | Grain | 1 cup | 3.5 | 3.3 | 0.2 |
| Oatmeal, instant, flavored | Grain | 1 cup | 3.1 | 1.6 | 1.5 |
| Bagel, pumpernickel, rye | Grain | 1 medium | 3.0 | 2.0 | 1 |
| Bagel, whole wheat | Grain | 1 medium | 3.0 | 2.0 | 1 |
| Cracked Wheat cooked | Grain | 1/2 cup | 3.0 | - | - |
| Cream of Wheat, Multigrained | Grain | 1 cup | 3.0 | 1.7 | 1.3 |
| Shredded Wheat | Grain | 2/3 cup | 3.0 | 2.7 | 0.3 |
| Wild rice, cooked | Grain | 1 cup | 2.9 | 2.6 | 0.3 |
| Couscous, cooked | Grain | 1 cup | 2.7 | 2.1 | 0.6 |
| Bagel, oat bran | Grain | 1 medium | 2.0 | 1.0 | 1 |
| Bread (whole wheat), sliced | Grain | 1 slice | 2.0 | - | - |
| Multigrain or Granola Bread | Grain | 1 slice | 2.0 | - | - |
| Oatmeal Cooked | Grain | 1/2 cup | 2.0 | 1.0 | 1 |
| Rice, Brown, Cooked | Grain | 1/2 cup | 2.0 | - | - |
| Spaghetti Noodles | Grain | 1 cup | 2.0 | - | - |
| Whole Wheat Bread | Grain | 1 slice | 2.0 | - | - |
| Bagel, egg | Grain | 1 medium | 1.5 | 0.5 | 1 |
| Bagel, plain | Grain | 1 medium | 1.5 | 1.0 | 0.5 |
| Mix 'N Eat Cream of Wheat, flavored | Grain | 1 cup | 1.4 | 0.9 | 0.5 |
| Creamed Wheat, regular | Grain | 1 cup | 1.2 | 0.7 | 0.5 |
| Wheat, sprouted | Grain | 1 cup | 1.2 | 1.0 | 0.2 |
| Creamed Wheat, instant | Grain | 1 cup | 1.1 | 0.6 | 0.5 |
| Bagel chip | Grain | 1 oz | 1.0 | 0.5 | 0.5 |
| White Bread | Grain | 1 slice | 1.0 | - | - |
| Mix 'N Eat Cream of Wheat, plain | Grain | 1 cup | 0.8 | 0.4 | 0.4 |
| Rice, white, instant (precooked), cooked | Grain | 1 cup | 0.7 | 0.5 | 0.2 |
| Rice, white, parboiled (converted), cooked | Grain | 1 cup | 0.7 | 0.5 | 0.2 |
| Rice, white, regular cooking, cooked | Grain | 1 cup | 0.6 | 0.5 | 0.1 |
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