Grains
How much fiber is in oats?
100 g of oats (rolled, dry) has 10.1 g of fiber. A typical portion, ½ cup, dry (40 g), has 4.1 g, which is 14% of the 30 g daily reference.
Per 100 g
10.1g
rolled, dry
Per typical portion
4.1g
½ cup, dry (40 g)
Of the 30 g reference
14%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| ½ cup, dry (40 g) | 4.1 g | 14% |
| ⅓ cup, dry (27 g) | 2.7 g | 9% |
| 1 cup, dry (81 g) | 8.2 g | 27% |
Compared with similar foods
- Popcorn air-popped
14.5 g
- Oats rolled, dry
10.1 g
- Whole-wheat bread commercially prepared
6.0 g
- Rye bread US rye bread
5.8 g
- Whole-wheat pasta cooked
3.9 g
Fiber per 100 g, each food in the form named.
Good to know
Oats are rich in beta-glucan, a soluble fiber. The EU permits a cholesterol claim for 3 g of oat or barley beta-glucan a day.
Other form: cooked with water, 1.7 g per 100 g (FDC 173905).
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Are oats high in fiber?
Yes. At 10.1 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, ½ cup, dry (40 g), adds 4.1 g, or 14% of the 30 g reference.
Why does porridge show 1.7 g and dry oats 10.1 g?
The numbers are per 100 g of food as eaten. Porridge is mostly water, so 100 g of it holds far less oat than 100 g of dry flakes. A bowl made from 40 g of dry oats still gives about 4 g of fiber.
Do oats count as a plant?
Yes. They add one plant to your week, however often you eat them. The goal of 30 a week counts each different plant once.