FiberUp
How much fiber is in oatmeal?
Oatmeal has 4 g of fiber per 1/2 cup dry (40 g). That is 14% of the 28 g daily value and a good amount for an grain. Per 100 g it works out to 10 g, which ranks 6 of 41 grains in the FiberUp database. About 50% of that fiber is soluble and 50% insoluble. It would take 7 servings to reach the 25 g adequate intake for women and 10 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
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 oatmeal and fiber
A half cup of dry rolled oats provides 4 grams of fiber, half of it soluble beta-glucan, the fiber with the strongest evidence for lowering LDL cholesterol. Steel-cut, rolled, and instant oats have the same fiber per gram.
How oatmeal 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 |
|---|---|---|---|---|
| Bran Flakes | 3/4 cup | 5.5 g | 18.3 g | 20% |
| Whole Wheat Pita | 1 pita | 4.7 g | 7.3 g | 17% |
| Bulgur | 1/2 cup cooked | 4.1 g | 4.5 g | 15% |
| Oatmeal | 1/2 cup dry | 4 g | 10 g | 14% |
| 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% |
Servings to reach a daily goal
servings of oatmeal to reach 25 g, the adequate intake for adult women
servings of oatmeal 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 oatmeal
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 |
|---|---|---|---|
| Oats, whole grain, steel cut | 12 g | – | – |
| Oats, whole grain, rolled, old fashioned | 10.4 g | – | – |
| Oatmeal, NFS | 1.7 g | – | – |
| Bread, oatmeal | 4 g | – | – |
| Oatmeal, multigrain | 2 g | – | – |
| Oatmeal, reduced sugar | 1.9 g | – | – |
| Bread, oatmeal, toasted | 4.3 g | – | – |
| Oatmeal, fast food, plain | 1.7 g | – | – |
Frequently asked questions
How much fiber is in oatmeal?
Is oatmeal high in fiber?
Is the fiber in oatmeal soluble or insoluble?
How many servings of oatmeal would reach a daily fiber goal?
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.