If you’re wondering if whole-grain foods are a good source of fiber, you’ve come to the right place. In this article, we will provide you with the answer to that question and give you more info you might find useful.
- First of all, we will talk about whole grains as a fiber source. We will give examples of some whole-grain foods and their exact fiber count and their number of calories.
- In the second part, we will compare the fiber count in whole-grain foods to other similar foods. This should give you some context and also provide you with some possible alternatives.
- In the last part, we will give you the fiber counts in multiple measurements of several whole-grain foods.
That’s about it, if you’re ready keep reading to get all of this info!
Quick Answer: Are whole grains a good source of fiber? Whole-grain foods in general are a good source of fiber.
However, it can differ from food to food. In this part, we will take a look at several whole-grain foods and see how good of a fiber source they are.
Let’s start with whole grain oat flour. One cup of whole-grain oat flour has 12.1 grams of fiber and 455.3 calories. This means that for every 100 calories you eat you would get 2.7 grams of fiber.
One slice of whole-grain wheat bread has 3.3 grams of fiber and 85.7 calories. Every 100 calories of whole-grain wheat bread are worth 3.9 grams of fiber. This makes it even better than foods made with whole-grain oat flour.
A cup of whole-grain cornmeal has 8.9 grams of fiber and 441.6 calories. You will get 2 grams of fiber for every 100 calories of whole-grain cornmeal.
Based on this we can see that whole grains, in general, are a decent source of fiber. Obviously, they don’t come close to some of the titans of the fiber world, such as fruits and vegetables, but they can play a role in your diet.
In general, you want your fiber-rich diet to contain as many different foods as possible. This means that some foods that contain more fiber will be your main fiber sources. Others will play a supporting role and help you get those last bits of fiber needed to reach your daily goal.
What should your daily fiber goal be? According to nutritionists, it is 30 grams. You can eat a few slices of whole-grain wheat bread and get closer to that amount, but don’t count on whole-grain foods to be your only fiber source.
Try to combine multiple different foods rich in fiber and your diet will truly start to shine. Whole grains earn a spot in that diet for sure, but not the biggest one!
Now, let’s compare whole grains as a fiber source to some similar foods.
Comparing Fiber In Whole Grains To Similar Foods
We’ve given you several examples of whole grains and talked about their fiber content. Whole grain wheat bread was the best with 3.9 grams of fiber per 100 calories. Now, let’s compare it to other similar foods based on their fiber content:
- One tablespoon of flax seeds has 2.9 grams of fiber and 56.1 calories (5.2 grams of fiber per 100 calories) Flax seeds are generally a better source of fiber than whole grains.
- Graham Crackers have 2.9 grams of fiber and 370.8 calories per cup. (0.8 grams of fiber per 100 calories) Graham Crackers are not a good source of fiber at all, and most whole-grain foods are better.
- A cup of Honey Nut Cheerios has 2.7 grams of fiber and 140 calories. (1.9 grams of fiber per 100 calories) They are not the worst source of fiber, but whole grains are mostly a better pick.
- Hemp seeds have 6.4 grams of fiber and 884.8 calories per cup. (0.7 grams of fiber per 100 calories) Hempy seeds are not a good fiber source, so whole grains win this one as well.
- A Nutri Grain Bar has 1.2 grams of fiber and 134.4 calories. (0.9 grams of fiber per 100 calories) This is yet another subpar fiber source, meaning whole-grain foods get another victory.
- A tablespoon of chia seeds contains 3.4 grams of fiber and 48.6 calories (7 grams of fiber per 100 calories) Chia seeds are a great source of fiber, and whole grains, in general, can’t compare.
How Much Fiber Whole Grains Contain By Quantity
- 1 cup of whole-grain oat flour has 12.1 grams of fiber and 455.3 calories.
- Whole grain-oat flour has 10.1 grams of fiber and 379 calories per 100 grams.
- Whole grain-oat flour has 2.9 grams of fiber and 107.4 calories per oz.
- 1 slice of whole-grain wheat bread has 3.3 grams of fiber and 85.7 calories.
- Whole grain wheat bread has 9.2 grams of fiber and 238 calories per 100 grams.
- Whole grain wheat bread has 2.6 grams of fiber and 67.5 calories per oz.
- 1 cup of whole-grain cornmeal has 8.9 grams of fiber and 441.6 calories.
- Whole-grain cornmeal has 7.3 grams of fiber and 362 calories per 100 grams.
- Whole-grain cornmeal has 2.1 grams of fiber and 102.6 calories per oz.
Whole grains are a decent source of fiber, one that should find its place in your diet for sure. However, the amount of fiber they provide is not good enough to make them one of your main fiber sources. In general, no whole-grain foods can compare to the best fruits and vegetables when it comes to fiber. This is why you can implement them into your diet in a supporting role. While you get the majority of your fiber from other foods, whole grains can be there to make up for what’s left until you reach your fiber goal.