Grains & cereals
How much fiber is in cornmeal (whole-grain)?
2.2 g
of fiber in 1/4 cup of cornmeal (whole-grain) (30 g). That is a modest amount: 6% of a man’s daily target (38 g) and 9% of a woman’s (25 g).
How it compares
Cornmeal, whole-grain ranks #36 of 49 grains & cereals and #172 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Whole-wheat pancakes | 2 pancakes (88 g) | 2.5 g |
| Millet, cooked | 1 cup (174 g) | 2.3 g |
| Couscous, cooked | 1 cup (157 g) | 2.2 g |
| Cornmeal, whole-grain | 1/4 cup (30 g) | 2.2 g |
| Pumpernickel bread | 1 slice (32 g) | 2.1 g |
| Grits, cooked | 1 cup (257 g) | 2.1 g |
| Whole-wheat bread | 1 slice (32 g) | 1.9 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 11.4 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 cornmeal (whole-grain)?
1/4 cup of cornmeal (whole-grain) (30 g) contains 2.2 g of dietary fiber, according to USDA data. 100 g contains 7.3 g.
Is cornmeal high in fiber?
Low in fiber. One serving gives 8% of the 28 g Daily Value used on US food labels. It ranks #36 of 49 grains & cereals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 20020: “Cornmeal, whole-grain, yellow”. Fiber, total dietary: 7.3 g per 100 g. Serving weight 30 g. How we calculate.