How much fiber is in oats?

One cup of Oats has 16.5g of fiber, which is 55% of the recommended 30g daily intake. Per 100g, it contains 10.6g of fiber.

Is oats high in fiber?

Oats is a top-ranked high-fiber food in cereal grains and pasta, ranked #28 out of 153 foods in its category. Each serving provides 55% of your daily 30g fiber goal.

Does oats have soluble or insoluble fiber?

Per 100g, oats contains 4.8g of soluble fiber and 5.8g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Oats

Oats (Includes foods for USDA's Food Distribution Program)

55% daily fiber

16.5g of fiber per cup

Daily goal (30g ⓘ) 55%

Excellent fiber source. Just 1.8 cups to hit your daily 30g.

Fiber Breakdown per 100g

10.6g / 100g

4.8g soluble

5.8g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

16.5g

1 cup

Calories

389kcal

per 100g

Fiber / 100cal

2.7g

satiety metric

Category Rank

#28/ 153

Top 18%

Rank in Cereal Grains and Pasta Top 18%

Least fiber Most fiber

Oats & Fiber

A cup of oats provides 16.5g of dietary fiber along with 389 calories per 100g. That's 2.7g of fiber per 100 calories — a moderate fiber-to-calorie ratio.

The fiber splits into 4.8g soluble and 5.8g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 16.9g of protein per 100g, oats also contributes to satiety alongside its fiber content.

Oats

Fiber Breakdown per 100g

Oats & Fiber

Similar Fiber Content