Grain

How much fiber is in pasta?

Pasta has 2.2 g of fiber per 1 cup cooked (124 g). That is 8% of the daily value and a moderate amount for a grain.

2.2g

per 1 cup cooked

1.8g

per 100 g

daily value

#24of 41

grains

Soluble vs insoluble

Soluble 0.6g 27% Insoluble 1.6g 73%

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 pasta and fiber

A cup of cooked regular pasta provides 2.2 grams of fiber. Whole wheat pasta nearly triples that, and legume pastas go higher still.

Counts toward plant diversityHigh FODMAP at this serving

How pasta 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
Quinoa	1/2 cup cooked	2.6 g	2.8 g	9%
Buckwheat	1/2 cup cooked	2.3 g	2.7 g	8%
Couscous	1 cup cooked	2.2 g	1.4 g	8%
Polenta	1 cup cooked	2.2 g	0.9 g	8%
Pasta	1 cup cooked	2.2 g	1.8 g	8%
Naan	1 piece	2 g	2.2 g	7%
Multigrain Bread	1 slice	1.9 g	7.3 g	7%

All 41 grains ranked by fiber

Servings to reach a daily goal

12×

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

18×

servings of pasta 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 pasta

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
Pasta, dry, enriched	3.2 g	–	–
Pasta, dry, unenriched	3.2 g	–	–
Pasta, cooked, enriched, with added salt	1.8 g	–	–
Pasta, cooked, unenriched, with added salt	1.8 g	–	–
Pasta, cooked, enriched, without added salt	1.8 g	–	–
Pasta, cooked, unenriched, without added salt	1.8 g	–	–
Pasta mix, classic cheeseburger macaroni, unprepared	2.7 g	–	–
Pasta, cooked	1.8 g	–	–

Frequently asked questions

How much fiber is in pasta?

1 cup cooked of pasta, about 124 grams, contains 2.2 grams of dietary fiber. That is 1.8 grams of fiber per 100 grams and 8% of the 28 gram daily value.

Is pasta high in fiber?

Not especially. Pasta has 2.2 g per serving, which ranks 24 of 41 grains in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in pasta soluble or insoluble?

About 27% of the fiber in pasta is soluble (0.6 g) and 73% 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 pasta would reach a daily fiber goal?

It would take about 12 servings to reach 25 g (the adequate intake for adult women) and 18 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.