FiberUp
How much fiber is in wheat bran?
Wheat Bran has 3 g of fiber per 2 tbsp (7 g). That is 11% of the daily value and a good amount for a grain.
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 wheat bran and fiber
Two tablespoons of wheat bran weigh only 7 grams but deliver 3 grams of fiber, making it the densest insoluble fiber source here. It can be stirred into oatmeal or yogurt without changing the taste much.
How wheat bran 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 |
|---|---|---|---|---|
| Barley | 1/2 cup cooked | 3 g | 3.8 g | 11% |
| Corn Tortilla | 2 tortillas | 3 g | 6.3 g | 11% |
| Sprouted Grain Bread | 1 slice | 3 g | 8.8 g | 11% |
| Wild Rice | 1 cup cooked | 3 g | 1.8 g | 11% |
| Wheat Bran | 2 tbsp | 3 g | 42.9 g | 11% |
| Spelt Sourdough | 1 slice | 2.8 g | 5.6 g | 10% |
| Whole Wheat Crackers | 6 crackers | 2.8 g | 10 g | 10% |
Servings to reach a daily goal
servings of wheat bran to reach 25 g, the adequate intake for adult women
servings of wheat bran 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 wheat bran
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 |
|---|---|---|---|
| Wheat bran, crude | 42.8 g | – | – |
| Wheat bran | 42.8 g | – | – |
| Muffins, wheat bran, toaster-type with raisins, toasted | 8.2 g | – | – |
| Bagel, wheat bran | 4.1 g | – | – |
| Muffin, wheat bran | 2.2 g | – | – |
| Muffin, English, wheat bran | 4.6 g | – | – |
| Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 16.9 g | – | – |
| Muffin, English, wheat bran, with raisins | 4.6 g | – | – |
Frequently asked questions
How much fiber is in wheat bran?
Is wheat bran high in fiber?
Is the fiber in wheat bran soluble or insoluble?
How many servings of wheat bran 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.