Grains & cereals
How much fiber is in rolled oats (dry)?
4 g
of fiber in 1/2 cup of rolled oats (dry) (40 g). That is a good amount: 11% of a man’s daily target (38 g) and 16% of a woman’s (25 g).
How it compares
Rolled oats, dry ranks #19 of 49 grains & cereals and #85 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Whole-wheat tortilla | 1 medium (46 g) | 4.5 g |
| Buckwheat, cooked | 1 cup (168 g) | 4.5 g |
| Whole-wheat English muffin | 1 muffin (66 g) | 4.4 g |
| 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 |
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 6.2 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 rolled oats (dry)?
1/2 cup of rolled oats (dry) (40 g) contains 4 g of dietary fiber, according to USDA data. 100 g contains 10.1 g.
Is rolled oats high in fiber?
Good source of fiber. One serving gives 14% of the 28 g Daily Value used on US food labels. It ranks #19 of 49 grains & cereals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 08120: “Cereals, oats, regular and quick, not fortified, dry”. Fiber, total dietary: 10.1 g per 100 g. Serving weight 40 g. How we calculate.