FiberUp
Whole Wheat Tortilla
Grain

How much fiber is in whole wheat tortilla?

Whole Wheat Tortilla has 3.2 g of fiber per 1 tortilla (45 g). That is 11% of the daily value and a good amount for a grain.

3.2g
per 1 tortilla
7.1g
per 100 g
11%
daily value
#12of 41
grains

Soluble vs insoluble

Soluble 0.6g 19% Insoluble 2.6g 81%

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 whole wheat tortilla and fiber

A whole wheat tortilla provides 3.2 grams of fiber, double a flour tortilla of the same size. Larger burrito-size tortillas can reach 5 grams or more.

Counts toward plant diversityHigh FODMAP at this serving

How whole wheat tortilla compares to other grains

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

FoodServingFiberPer 100 g% DV
Farro1/2 cup cooked3.5 g3.9 g13%
Granola1/2 cup3.5 g7 g13%
Popcorn3 cups popped3.5 g14.6 g13%
Whole Wheat Tortilla1 tortilla3.2 g7.1 g11%
Barley1/2 cup cooked3 g3.8 g11%
Corn Tortilla2 tortillas3 g6.3 g11%
Sprouted Grain Bread1 slice3 g8.8 g11%

All 41 grains ranked by fiber

Servings to reach a daily goal

8×

servings of whole wheat tortilla to reach 25 g, the adequate intake for adult women

12×

servings of whole wheat tortilla 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 whole wheat tortilla

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

USDA descriptionFiber / 100 gSolubleInsoluble
Tortilla, whole wheat9.8 g––

Frequently asked questions

How much fiber is in whole wheat tortilla?
1 tortilla of whole wheat tortilla, about 45 grams, contains 3.2 grams of dietary fiber. That is 7.1 grams of fiber per 100 grams and 11% of the 28 gram daily value.
Is whole wheat tortilla high in fiber?
Whole Wheat Tortilla is a good source at 3.2 g per serving, ranking 12 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 whole wheat tortilla soluble or insoluble?
About 19% of the fiber in whole wheat tortilla is soluble (0.6 g) and 81% is insoluble (2.6 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.
How many servings of whole wheat tortilla would reach a daily fiber goal?
It would take about 8 servings to reach 25 g (the adequate intake for adult women) and 12 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.