Whole Grains Guide: Which Ones Have the Most Fiber?
Whole grains keep the fiber-rich bran and germ that refining strips away. Here is how the common options compare.
Key takeaways
- Bulgur and barley are among the highest-fiber grains.
- "Multigrain" does not mean whole grain.
- Look for "100% whole grain" or a whole grain as the first ingredient.
| Grain (cooked) | Serving | Fiber (approx.) |
|---|---|---|
| Bulgur | 1 cup | 8 g |
| Pearled barley | 1 cup | 6 g |
| Whole-wheat spaghetti | 1 cup | 6 g |
| Quinoa | 1 cup | 5 g |
| Buckwheat groats | 1 cup | 4.5 g |
| Oats | 1 cup | 4 g |
| Brown rice | 1 cup | 3.5 g |
| White rice | 1 cup | under 1 g |
How to spot real whole-grain products
- The first ingredient should say "whole wheat", "whole oats", "whole grain corn", or similar.
- Look for the Whole Grain Stamp, or "100% whole grain" on the package.
- Check the Nutrition Facts: 3 grams of fiber or more per serving is a good sign for bread and cereal. Our guide on reading labels explains more.
- Be careful with "multigrain", "wheat bread", or "made with whole grain". These can be mostly refined flour.
Simple ways to eat more
- Swap half of your white rice for brown rice or quinoa.
- Add barley to soups and bulgur to salads.
- Choose whole-wheat pasta and wraps.
- Start with oats at breakfast.
This article is for general education and is not medical advice. See our medical disclaimer.