The table below illustrates the fiber content of common Grains.

 

Food ItemFood TypeServingTotal FiberInsoluble Fiber Soluble Fiber
Barley, dryGrain1 cup31.024.07
Amaranth, dryGrain1 cup30.020.010
Teff, dryGrain1 cup26.721.75
Corn Bran, rawGrain1 oz22.0--
Millet, dryGrain1 cup17.013.83.2
Wheat, cracked whole wheatGrain1 cup16.514.02.5
Wheat, germGrain1 cup14.611.03.6
Fiber One Bran CerealGrain1/2 cup14.0--
Wheat, speltGrain1 cup13.712.11.6
Wheat, glutenGrain1 cup12.4--
Gnu Foods High Fiber BarGrain1 bar12.0--
Wheat Bran, rawGrain1 oz12.0--
Bob's Red Mill Organic High Fiber Hot CerealGrain1/3 cup, dry10.0--
Quinoa, cookedGrain1 cup9.38.11.2
Quinoa, dryGrain1 cup9.38.01.3
Barley, cookedGrain1 cup9.07.02
Fiber One Chewy BarsGrain1 bar9.0--
Weight Watcher's Flakes 'N FiberGrain1/2 cup9.0--
Couscous, dryGrain1 cup8.66.71.9
Oatmeal, dryGrain1 cup8.64.64
Bulgur, cookedGrain1 cup8.0--
Cooked BarleyGrain1 cup7.05.02
Rye Flour, dryGrain1/4 cup7.0--
Millet, cooked Grain1 cup6.55.31.2
Cracked WheatGrain1 cup6.45.50.9
Wheat PastaGrain1 cup6.3--
Shredded Wheat'n Bran (Nabisco)Grain1 cup6.25.40.8
AmaranthGrain1/4 cup6.0--
Barley, pearled cookedGrain1 cup 6.0--
Bran, Wheat, dryGrain1/4 cup6.0--
Cornmeal (Quaker)Grain1 cup6.0--
Crackers, rye wafers Grain1 oz 6.0--
Rice Bran, rawGrain1 oz6.0--
Spaghetti (whole wheat), cookedGrain1 cup6.0--
Kasha, cookedGrain1 cup5.34.60.7
Buckwheat groats, cookedGrain1 cup5.0--
Nature's Own Double Fiber Wheat BreadGrain1 slice5.0--
Pearl Barley, cookedGrain1/2 cup5.03.02
Triticale, flour, dryGrain1/4 cup5.0--
Wheat berries, dryGrain1/4 cup5.0--
Shredded Wheat Spoon Size (Nabisco)Grain1 cup4.84.00.8
Brown RiceGrain1/2 cup4.03.50.5
Brown Rice, cookedGrain1 cup4.0--
Oatmeal, regularGrain1 cup4.02.11.9
Oats (old-fashioned), dryGrain1/2 cup4.0--
Popcorn, air poppedGrain3 cups4.0--
Spaghetti Noodles, whole wheatGrain1 cup4.0--
Wasa Crispbread, Fiber RyeGrain2 slices4.0--
Wheat flour (Whole wheat), dryGrain1/4 cup4.0--
Oatmeal, instant, plainGrain1 cup3.92.11.8
Rice, brown, cookedGrain1 cup3.53.30.2
Oatmeal, instant, flavoredGrain1 cup3.11.61.5
Bagel, pumpernickel, ryeGrain1 medium3.02.01
Bagel, whole wheatGrain1 medium3.02.01
Cracked Wheat cookedGrain1/2 cup3.0--
Cream of Wheat, MultigrainedGrain1 cup3.01.71.3
Shredded WheatGrain2/3 cup3.02.70.3
Wild rice, cookedGrain1 cup2.92.60.3
Couscous, cookedGrain1 cup 2.72.10.6
Bagel, oat branGrain1 medium2.01.01
Bread (whole wheat), slicedGrain1 slice2.0--
Multigrain or Granola BreadGrain1 slice2.0--
Oatmeal CookedGrain1/2 cup2.01.01
Rice, Brown, CookedGrain1/2 cup2.0--
Spaghetti NoodlesGrain1 cup2.0--
Whole Wheat BreadGrain1 slice2.0--
Bagel, eggGrain1 medium1.50.51
Bagel, plainGrain1 medium1.51.00.5
Mix 'N Eat Cream of Wheat, flavoredGrain1 cup1.40.90.5
Creamed Wheat, regularGrain1 cup1.20.70.5
Wheat, sproutedGrain1 cup1.21.00.2
Creamed Wheat, instantGrain1 cup1.10.60.5
Bagel chipGrain1 oz1.00.50.5
White BreadGrain1 slice1.0--
Mix 'N Eat Cream of Wheat, plainGrain1 cup0.80.40.4
Rice, white, instant (precooked), cookedGrain1 cup0.70.50.2
Rice, white, parboiled (converted), cookedGrain1 cup0.70.50.2
Rice, white, regular cooking, cookedGrain1 cup0.60.50.1