14 Grains With More Fiber Than Oatmeal

Fourteen grains have more fiber per 100 grams than oatmeal, which contains 1.7 grams of fiber per 100 grams. The highest fiber content is found in Bulgur and Rye Berries, both at 4.5 grams, followed closely by Freekeh at 4.0 grams.

This article presents a ranked list of grains that contain more fiber than oatmeal, measured per 100 grams. Oatmeal is commonly recognized for its fiber content, but several other grains surpass it.

Grains With More Fiber Than Oatmeal

The following table ranks grains based on their fiber content per 100 grams, highlighting those that exceed oatmeal's fiber value.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Fiber (per 100 g)	% Daily Value	% More Than oatmeal
1	Bulgur	4.5 g	16%	165%
2	Rye Berries	4.5 g	16%	165%
3	Freekeh	4.0 g	14%	135%
4	Kamut	4.0 g	14%	135%
5	Wheat Berries	4.0 g	14%	135%
6	Spelt	3.9 g	14%	129%
7	Barley	3.8 g	14%	124%
8	Farro	3.5 g	13%	106%
9	Quinoa	2.8 g	10%	65%
10	Teff	2.8 g	10%	65%
11	Buckwheat	2.7 g	10%	59%
12	Sorghum	2.5 g	9%	47%
13	Amaranth	2.1 g	8%	24%
14	Wild Rice	1.8 g	6%	6%

For reference, oatmeal has 1.7 g of fiber per 100 g, about 6% of the Daily Value (28 g).

Track Your Fiber Intake

Knowing which grains are richest in fiber only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your fiber intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Fiber values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram fiber content is higher than that of oatmeal (1.7 g), and ranked highest first. Percent Daily Value uses the US reference intake of 28 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What grains have the most fiber?

Bulgur and Rye Berries both have the most fiber, each containing 4.5 grams per 100 grams. Freekeh follows closely with 4.0 grams per 100 grams.

Does oatmeal have a lot of fiber?

Oatmeal contains 1.7 grams of fiber per 100 grams, which is 6% of the Daily Value of 28 grams. While it is a good source of fiber, several other grains provide more.

How much fiber do you need per day?

The recommended daily fiber intake is 28 grams for adults. This amount can vary based on age, sex, and dietary needs.

Are these fiber values per 100 grams or per serving?

All fiber values listed are per 100 grams. This standard measurement allows for a consistent comparison among the grains.

Key Takeaways

• Fourteen grains exceed oatmeal's fiber content.
• Oatmeal has 1.7 grams of fiber per 100 grams.
• Bulgur and Rye Berries are the top grains with 4.5 grams of fiber.
• Daily fiber needs for adults are approximately 28 grams.