How much fiber is in oatmeal?
Oatmeal has 4 grams of fiber in 1 cup, cooked (234 grams), according to USDA FoodData Central. That is 14% of the Daily Value, which the FDA's label rules call a good source of fiber. Per 100 grams, oatmeal has 1.7 grams of fiber.
4gof fiber in 1 cup, cooked
16% of a 25 gram day
Fiber in oatmeal by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 tbsp | 14.6g | 0.2g |
| 0.75 cup | 175g | 3g |
| 1 cup | 234g | 4g |
| 100 grams | 100g | 1.7g |
How oatmeal compares with other grains
Oatmeal ranks 2 of 8 grains in this library, by fiber in one serving.
- Quinoa5.2g
- Oatmeal4g
- Brown rice3.2g
- Pasta2.2g
- Whole wheat bread1.9g
Each bar is one serving: quinoa, 1 cup, cooked; oatmeal, 1 cup, cooked; brown rice, 1 cup, cooked; pasta, 1 cup spaghetti, cooked; whole wheat bread, 1 slice.
This is a cooked cup
The 4 grams is for one cup of cooked oatmeal, made with water. Dry oats are a different USDA entry and weigh far less per cup of finished oatmeal.
What you put on it matters as much
Plain, a cup is 4 grams. With a cup of raspberries it is 12. With raspberries and a tablespoon of flaxseed it is 14.8.
More fiber alongside oatmeal
- Black beans: 15 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
- Broccoli: 2.4 grams in 1 cup, chopped
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in oatmeal
- How much fiber is in oatmeal?
- Oatmeal has 4 grams of fiber in 1 cup, cooked, which weighs 234 grams. The number comes from USDA FoodData Central.
- Is oatmeal high in fiber?
- One serving, 1 cup, cooked, has 4 grams. That is 14% of the Daily Value, which the FDA's label rules call a good source of fiber. Oatmeal ranks 2 of 8 grains in this library by fiber per serving.
- How much fiber is in 100 grams of oatmeal?
- 1.7 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, weighs 234 grams and has 4 grams of fiber.
- How many cups of oatmeal would it take to reach 25 grams of fiber?
- About 6.3, at 4 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.