FiberUp
Cheerios
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How much fiber is in cheerios?

Cheerios have 2.8 g of fiber per 1 cup (28 g). That is 10% of the daily value and a moderate amount for a other.

2.8g
per 1 cup
10g
per 100 g
10%
daily value
#16of 20
other foods

Soluble vs insoluble

Soluble 1.2g 43% Insoluble 1.6g 57%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About cheerios and fiber

A cup of Cheerios provides 2.8 grams of fiber from whole grain oats, with a soluble share from beta-glucan. It is low FODMAP at this serving.

Low FODMAP at this serving

How cheerios compares to other other foods

Per typical serving. The highest other in the database is fiber one cereal at 14 g.

FoodServingFiberPer 100 g% DV
Whole Wheat Bagel1 bagel4 g4.2 g14%
Dark Chocolate1 oz3.1 g11.1 g11%
Metamucil1 tbsp3 g42.9 g11%
Cheerios1 cup2.8 g10 g10%
Plain Bagel1 bagel2.1 g2 g8%
Croissant1 medium1.5 g2.6 g5%
English Muffin1 muffin1.5 g2.6 g5%

All 20 other foods ranked by fiber

Servings to reach a daily goal

9×

servings of cheerios to reach 25 g, the adequate intake for adult women

14×

servings of cheerios to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for cheerios

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA descriptionFiber / 100 gSolubleInsoluble
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS10.1 g––

Frequently asked questions

How much fiber is in cheerios?
1 cup of cheerios, about 28 grams, contains 2.8 grams of dietary fiber. That is 10 grams of fiber per 100 grams and 10% of the 28 gram daily value.
Are cheerios high in fiber?
Not especially. Cheerios have 2.8 g per serving, which ranks 16 of 20 other foods in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.
Is the fiber in cheerios soluble or insoluble?
About 43% of the fiber in cheerios is soluble (1.2 g) and 57% is insoluble (1.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of cheerios would reach a daily fiber goal?
It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 14 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.