FiberUpHow much fiber is in shredded wheat?
Shredded Wheat has 6 g of fiber per 2 biscuits (46 g). That is 21% of the 28 g daily value and a high amount for this kind of food. Per 100 g it works out to 13 g, which ranks 6 of 20 other foods in the FiberUp database. About 8% of that fiber is soluble and 92% insoluble. It would take 5 servings to reach the 25 g adequate intake for women and 7 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 shredded wheat and fiber
Two shredded wheat biscuits provide 6 grams of fiber from whole wheat and nothing else. It is one of the few cereals with a single ingredient.
How shredded wheat compares to other other foods
Per typical serving. The highest other in the database is fiber one cereal at 14 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Chili with Beans | 1 cup | 9 g | 3.6 g | 32% |
| Raisin Bran | 1 cup | 7 g | 11.9 g | 25% |
| Lentil Soup | 1 cup | 6.5 g | 2.6 g | 23% |
| Shredded Wheat | 2 biscuits | 6 g | 13 g | 21% |
| Baked Beans | 1/2 cup | 5.2 g | 4.1 g | 19% |
| Bran Muffin | 1 medium | 5.2 g | 4.6 g | 19% |
| Acacia Fiber Powder | 1 tbsp | 5 g | 83.3 g | 18% |
Servings to reach a daily goal
servings of shredded wheat to reach 25 g, the adequate intake for adult women
servings of shredded wheat 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 shredded wheat
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 |
|---|---|---|---|
| Cereal, shredded wheat, plain | 13 g | – | – |
| Cereal, shredded wheat, flavored | 10.3 g | – | – |
| Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | 10.7 g | – | – |
| Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | 11.8 g | – | – |
| Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | 14.7 g | – | – |
| Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | 12.4 g | – | – |
| Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | 12.4 g | – | – |
| Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | 9.6 g | – | – |
Frequently asked questions
How much fiber is in shredded wheat?
Is shredded wheat high in fiber?
Is the fiber in shredded wheat soluble or insoluble?
How many servings of shredded wheat 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.