Highest-Fiber Grains, Ranked Per Serving (2026)

The highest-fiber grain is gluten-free corn pasta with 6.7 g of fiber per serving, followed by cooked pearled barley with 6.0 g.

This post ranks grains by fiber content per typical serving using USDA FoodData Central data. The focus is on whole foods that contribute to dietary fiber intake.

Why Fiber Matters for Digestion, Cholesterol, and Blood Sugar

Fiber is important for digestive health, as it aids in regular bowel movements and supports gut health. It is also associated with lower cholesterol levels and can help stabilize blood sugar levels. Including fiber-rich foods in the diet may contribute to overall health and well-being. This is educational information, not medical advice.

Highest-Fiber Grains, Ranked Per Serving

The following table ranks the highest-fiber grains based on their fiber content per serving.

#	Food	Typical serving	Fiber/serving (g)	Fiber/100 g (g)	Calories (kcal)	Protein (g)	Sugar (g)	Carbs (g)
1	Gluten-Free Corn Pasta (cooked)	1 serving (140 g)	6.7	4.8	176	3.7	0.0	39.1
2	Cooked Pearled Barley	1 serving (157 g)	6.0	3.8	193	3.5	0.4	44.3
3	Dried Yellow Corn	1 serving (28 g)	5.8	20.5	119	4.1	6.0	18.8
4	Cooked Gluten-Free Pasta (corn and quinoa)	1 serving (166 g)	5.5	3.3	252	5.4	0.5	51.6
5	Whole Grain Pasta (cooked)	1 cup (116 g)	5.3	4.6	184	6.8	1.0	36.6
6	Corn Tamale	1 tamale (166 g)	5.3	3.2	309	5.8	12.3	44.3
7	Alpen Ready-to-Eat Cereal	0.67 serving (55 g)	5.0	9.1	194	6.2	11.0	41.6
8	Cornbread Stuffing Mix	1 serving (28 g)	4.1	14.3	110	2.8	3.7	21.7
9	Gluten-Free White Roll	1 roll (78 g)	4.0	5.1	186	2.6	5.4	39.4
10	Chapati or Roti (plain, commercial)	1 serving (68 g)	3.3	4.9	202	7.7	1.8	31.5
11	Instant Oats (plain, fortified)	1 serving (28 g)	2.8	10.0	101	3.3	0.4	19.5
12	Reduced-Calorie White Bread	1 slice (28 g)	2.7	9.7	59	2.5	1.3	12.6
13	Piki Bread (blue cornmeal)	1 piece (28 g)	2.6	9.2	109	2.5	0.4	20.2
14	White Bread	1 slice (28 g)	2.6	9.2	67	3.0	1.4	12.3
15	Multigrain Toasted Bread	1 slice (28 g)	2.3	8.1	82	4.1	2.0	13.4

How Nutrola Tracks Fiber for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including fiber, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-fiber foods, highest-fiber beans and legumes.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. The fiber content is presented per serving using USDA household weights, with additional normalization per 100 g. Each entry represents one food item, providing educational information, not medical advice.

Frequently Asked Questions (FAQ)

What is the fiber content of gluten-free corn pasta?

Gluten-free corn pasta contains 6.7 g of fiber per serving.

How much fiber is in cooked pearled barley?

Cooked pearled barley has 6.0 g of fiber per serving.

What is the fiber content of whole grain pasta?

Whole grain pasta contains 5.3 g of fiber per serving.

How much fiber do corn tamales provide?

Corn tamales provide 5.3 g of fiber per serving.

What is the fiber content in instant oats?

Instant oats contain 2.8 g of fiber per serving.

How much fiber is in reduced-calorie white bread?

Reduced-calorie white bread has 2.7 g of fiber per serving.

Key Takeaways

• Gluten-free corn pasta: 6.7 g fiber per serving.
• Cooked pearled barley: 6.0 g fiber per serving.
• Dried yellow corn: 5.8 g fiber per serving.
• Cooked gluten-free pasta (corn and quinoa): 5.5 g fiber per serving.
• Whole grain pasta: 5.3 g fiber per serving.
• Instant oats: 2.8 g fiber per serving.