Grain

How much fiber is in granola?

Granola has 3.5 g of fiber per 1/2 cup (50 g). That is 13% of the daily value and a good amount for a grain.

3.5g

per 1/2 cup

per 100 g

13%

daily value

#10of 41

grains

Soluble vs insoluble

Soluble 1.3g 37% Insoluble 2.2g 63%

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 granola and fiber

A half cup of granola provides 3.5 grams of fiber with a good soluble share from the oats. It is calorie-dense, so the serving is small compared with other cereals.

Counts toward plant diversityHigh FODMAP at this serving

How granola compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Teff	1/2 cup cooked	3.6 g	2.9 g	13%
Whole Wheat Couscous	1/2 cup cooked	3.6 g	4 g	13%
Farro	1/2 cup cooked	3.5 g	3.9 g	13%
Popcorn	3 cups popped	3.5 g	14.6 g	13%
Granola	1/2 cup	3.5 g	7 g	13%
Whole Wheat Tortilla	1 tortilla	3.2 g	7.1 g	11%
Barley	1/2 cup cooked	3 g	3.8 g	11%

All 41 grains ranked by fiber

Servings to reach a daily goal

8×

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

11×

servings of granola 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 granola

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

USDA description	Fiber / 100 g	Soluble	Insoluble
Cereals ready-to-eat, granola, homemade	8.9 g	–	–

Frequently asked questions

How much fiber is in granola?

1/2 cup of granola, about 50 grams, contains 3.5 grams of dietary fiber. That is 7 grams of fiber per 100 grams and 13% of the 28 gram daily value.

Is granola high in fiber?

Granola is a good source at 3.5 g per serving, ranking 10 of 41 grains in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in granola soluble or insoluble?

About 37% of the fiber in granola is soluble (1.3 g) and 63% is insoluble (2.2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of granola would reach a daily fiber goal?

It would take about 8 servings to reach 25 g (the adequate intake for adult women) and 11 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.