Grains & cereals
How much fiber is in whole-wheat flour?
3.9 g
of fiber in 1/4 cup of whole-wheat flour (30 g). That is a good amount: 10% of a man’s daily target (38 g) and 16% of a woman’s (25 g).
How it compares
Whole-wheat flour ranks #22 of 49 grains & cereals and #90 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Rolled oats, dry | 1/2 cup (40 g) | 4 g |
| Instant oatmeal, cooked | 1 cup (234 g) | 4 g |
| Whole-wheat bagel | 1 medium (98 g) | 4 g |
| Whole-wheat flour | 1/4 cup (30 g) | 3.9 g |
| Whole-wheat pita | 1 large pita (64 g) | 3.9 g |
| Oat bran | 1/4 cup (24 g) | 3.7 g |
| Brown rice, medium-grain | 1 cup (195 g) | 3.5 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| All-Bran cereal | 1/2 cup (31 g) | 9.1 g |
| Kashi GoLean | 1 cup (52 g) | 9 g |
| Bulgur, cooked | 1 cup (182 g) | 8.2 g |
| Spelt, cooked | 1 cup (194 g) | 7.6 g |
Getting to your daily target
You would need about 6.4 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in whole-wheat flour?
1/4 cup of whole-wheat flour (30 g) contains 3.9 g of dietary fiber, according to USDA data. 100 g contains 13.1 g.
Is whole-wheat flour high in fiber?
Good source of fiber. One serving gives 14% of the 28 g Daily Value used on US food labels. It ranks #22 of 49 grains & cereals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 20649: “Wheat flour, whole-grain, soft wheat”. Fiber, total dietary: 13.1 g per 100 g. Serving weight 30 g. How we calculate.