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The high fiber breakfast foods at the top of USDA data are chia, berries and bran: an ounce of dried chia seeds lists about 9.8 grams of fiber, a cup of raspberries about 8.0 grams and a quarter cup of crude wheat bran about 6.2 grams, according to USDA FoodData Central. A cup of cooked oat bran lists about 5.7 grams and a cup of oats cooked with water about 4.0 grams in USDA data. The tables below rank 29 generic USDA entries for a high fiber breakfast by fiber per serving, with FDC IDs, percent Daily Value and fiber per 100 grams; no cereal brands are included.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Dried chia, raspberries and blackberries lead the USDA ranking, at about 7.6 to 9.8 grams of fiber per ounce of seeds or cup of berries.
- Among grain foods, the two USDA bran entries and homemade granola lead at about 5.4 to 6.2 grams per serving; the granola lists about 298 calories per half cup in USDA data.
- Eggs, milk and plain strained nonfat yogurt list no fiber in USDA data.
- The percent Daily Value uses the FDA labeling reference of 28 grams of dietary fiber, a label value and not a personal target.
High fiber breakfast foods ranked: grains, cereals and breads
The first table uses USDA SR Legacy entries for grain-based breakfast foods high in fiber, plus a few lower-fiber breads for comparison, in USDA household portions (half the USDA cup of homemade granola, a quarter of the USDA cup of crude bran, one ounce of toasted wheat germ). The percent Daily Value (%DV) compares the fiber with the FDA Daily Value of 28 grams, and the last column is fiber per 100 grams.
| Grain food (USDA FDC ID) | Serving | Fiber | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Wheat bran, crude (169722) | 1/4 cup | 6.2 g | 22% | 31 | 42.8 g |
| Oat bran, cooked (168873) | 1 cup | 5.7 g | 20% | 88 | 2.6 g |
| Granola, homemade (171646) | 1/2 cup | 5.4 g | 19% | 298 | 8.9 g |
| Quinoa, cooked (168917) | 1 cup | 5.2 g | 18% | 222 | 2.8 g |
| Buckwheat groats, roasted, cooked (170686) | 1 cup | 4.5 g | 16% | 155 | 2.7 g |
| English muffin, whole-wheat (172762) | 1 muffin | 4.4 g | 16% | 134 | 6.7 g |
| Wheat germ, toasted, plain (173896) | 1 oz | 4.3 g | 15% | 108 | 15.1 g |
| Oats, regular or quick, cooked with water (173905) | 1 cup | 4.0 g | 14% | 166 | 1.7 g |
| Bread, whole-wheat, commercially prepared (172688) | 1 slice | 1.9 g | 7% | 81 | 6.0 g |
| Bread, rye (172684) | 1 slice | 1.9 g | 7% | 83 | 5.8 g |
| Bread, pumpernickel (174918) | 1 slice | 1.7 g | 6% | 65 | 6.5 g |
| English muffin, plain, enriched (175063) | 1 muffin | 1.5 g | 5% | 134 | 2.7 g |
| Bread, white, commercially prepared (174924) | 1 slice | 0.8 g | 3% | 77 | 2.7 g |
USDA lists about 42.8 grams of fiber per 100 grams for crude wheat bran, the highest figure in this article, so a 14.5-gram quarter cup carries about 6.2 grams. Quinoa and cooked buckwheat groats list 5.2 and 4.5 grams per cup in USDA data, and homemade granola lists 5.4 grams per half cup with about 298 calories, against 166 calories for a cup of cooked oats. For bread, USDA lists about 1.9 grams for a slice of whole-wheat bread or rye bread and 0.8 gram for white bread; a whole-wheat English muffin lists 4.4 grams in USDA data, mainly because it weighs about twice as much as a slice. Our guide to muesli covers the uncooked oat-and-fruit mixes.
Fruit, seeds, nuts and beans for a high fiber breakfast
The second table covers foods eaten on cereal, on toast or on their own, in USDA portions; half a USDA cup of boiled black beans is included for savory breakfasts, and two tablespoons of peanut butter for toast.
| Fruit, seed or other food (USDA FDC ID) | Serving | Fiber | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Chia seeds, dried (170554) | 1 oz | 9.8 g | 35% | 138 | 34.4 g |
| Raspberries, raw (167755) | 1 cup | 8.0 g | 29% | 64 | 6.5 g |
| Blackberries, raw (173946) | 1 cup | 7.6 g | 27% | 62 | 5.3 g |
| Black beans, boiled (173735) | 1/2 cup | 7.5 g | 27% | 114 | 8.7 g |
| Avocado, raw (171705) | 1/2 fruit | 6.7 g | 24% | 161 | 6.7 g |
| Pear, raw (169118) | 1 medium | 5.5 g | 20% | 101 | 3.1 g |
| Kiwifruit, green, raw, sliced (168153) | 1 cup | 5.4 g | 19% | 110 | 3.0 g |
| Apple, raw, with skin (171688) | 1 medium | 4.4 g | 16% | 95 | 2.4 g |
| Figs, dried (174665) | 1/4 cup | 3.7 g | 13% | 93 | 9.8 g |
| Blueberries, raw (171711) | 1 cup | 3.6 g | 13% | 84 | 2.4 g |
| Almonds (170567) | 1 oz | 3.5 g | 13% | 164 | 12.5 g |
| Prunes (dried plums), pitted (168162) | 1/4 cup | 3.1 g | 11% | 104 | 7.1 g |
| Banana, raw (173944) | 1 medium | 3.1 g | 11% | 105 | 2.6 g |
| Strawberries, raw, halves (167762) | 1 cup | 3.0 g | 11% | 49 | 2.0 g |
| Flaxseed, ground (169414) | 1 tbsp | 1.9 g | 7% | 37 | 27.3 g |
| Peanut butter, smooth, no salt (172470) | 2 tbsp | 1.6 g | 6% | 191 | 5.0 g |
An ounce of dried chia lists about 9.8 grams of fiber in USDA data, the largest single serving here, and a cup of raspberries or blackberries lists 7.6 to 8.0 grams. Half an avocado lists about 6.7 grams, a medium pear 5.5 grams and a cup of sliced kiwifruit 5.4 grams in USDA data, against 4.4 grams for a medium apple with skin, 3.6 grams for a cup of blueberries and 3.1 grams for a medium banana. Ground flaxseed lists 27.3 grams per 100 grams in USDA data but only about 1.9 grams per 7-gram tablespoon, and almonds, dried figs and prunes list 3.1 to 3.7 grams per serving. Our list of high fiber fruits ranks 26 raw fruits the same way.
Breakfast staples that list no fiber
FDA’s label definition of dietary fiber (21 CFR 101.9) covers non-digestible carbohydrates and lignin that are intrinsic and intact in plants, plus certain isolated or synthetic fibers, and several common breakfast foods list no dietary fiber at all in USDA SR Legacy:
| No-fiber staple (USDA FDC ID) | Serving | Fiber | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Egg, whole, hard-boiled (173424) | 1 large | 0.0 g | 0% | 78 | 0.0 g |
| Milk, 2% milkfat (171267) | 1 cup | 0.0 g | 0% | 122 | 0.0 g |
| Greek yogurt, plain, nonfat (170894) | 1 container | 0.0 g | 0% | 100 | 0.0 g |
These foods carry other nutrients instead: USDA lists about 6.3 grams of protein in a large hard-boiled egg and 17.3 grams in a 170-gram container of plain nonfat Greek yogurt, so the fiber in such a breakfast depends on the plant foods served with it. Our guide to a high protein breakfast covers the protein side, and our sibling list of high protein high fiber foods ranks foods that clear two editorial cut-offs.
Reading a cereal or bread label for fiber
Packaged cereals and breads vary far more than generic USDA entries, which is why this article lists no brands; the Nutrition Facts label on the package is the figure for that product. FDA lets a label round dietary fiber to the nearest gram, and an amount under 0.5 gram may be shown as zero (21 CFR 101.9).
Front-of-package fiber claims follow FDA definitions. Under 21 CFR 101.54, a label may use the terms “high” or “excellent source of” when the food contains 20 percent or more of the Daily Value per reference amount customarily consumed, and “good source” at 10 to 19 percent; with the 28-gram fiber Daily Value, 20 percent works out to 5.6 grams. FDA also requires a fiber claim on a food that is not low in total fat to come with a disclosure of the total fat per labeled serving.
The Dietary Guidelines for Americans, 2020-2025, note that grains are often eaten in forms with added sugars, naming many ready-to-eat breakfast cereals, and describe ready-to-eat breakfast cereals with less sugar as a shift toward their eating patterns. The Guidelines define a 100% whole-grain food as one in which every grain is a whole grain, and say the whole grain should be the first ingredient, or the second after water. Our guide to whole wheat flour explains whole and refined flours.
How the fiber Daily Value works on labels
The FDA labeling rule (21 CFR 101.9) sets a Daily Reference Value of 28 grams of dietary fiber for adults and children 4 years and older, based on a 2,000-calorie reference, and 14 grams for children 1 through 3 years; the percent Daily Value is the grams divided by that reference, rounded to the nearest whole percent. These are label values, not personal targets. The Dietary Guidelines call dietary fiber a dietary component of public health concern and report that more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber. Our guide to how much fiber per day explains the reference values, and the high-fiber foods guide ranks foods outside the breakfast setting.
Gas and other notes
- Gas: NIDDK lists certain fruits, including apples and pears, legumes (beans, peas and lentils), dairy products such as milk and yogurt, and whole wheat among foods containing carbohydrates that may lead to excess gas in some people, and NIDDK notes that some people have more gas symptoms when they consume too much fiber. NIDDK suggests talking with your doctor about your diet; our guide to gas and bloating explains the causes.
- Related reading: our guide to fiber for constipation covers changes in fiber with its own sources.
- Values vary: USDA SR Legacy figures are averages; a homemade granola or a thick slice of bread will differ from the table.
Frequently Asked Questions
Which breakfast food has the most fiber per serving?
In this article’s USDA tables, an ounce of dried chia leads at about 9.8 grams of fiber, followed by a cup of raspberries (8.0 grams) and a cup of blackberries (7.6 grams).
Is oatmeal a high fiber breakfast?
A cup of oats cooked with water lists about 4.0 grams of fiber in USDA data, about 14 percent of the FDA Daily Value; USDA’s cooked bran entry for oats lists about 5.7 grams per cup.
Does whole-wheat bread have much fiber?
A slice of commercially prepared whole-wheat bread lists about 1.9 grams in USDA data, against 0.8 gram for white bread; a whole-wheat English muffin lists about 4.4 grams.
Do eggs and milk contain fiber?
No. USDA lists 0 grams of fiber for a hard-boiled egg, a cup of 2% milk and plain strained nonfat yogurt; the fiber in such a breakfast comes from plant foods served with them.
What does a “high” fiber claim on a cereal box mean?
Under FDA’s rule (21 CFR 101.54), “high” means 20 percent or more of the Daily Value per reference amount customarily consumed, which is 5.6 grams of fiber with the 28-gram Daily Value; “good source” means 10 to 19 percent.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Protein High Fiber Foods: USDA Values for Both, Ranked, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Oats Benefits: USDA Oatmeal Nutrition, Beta-Glucan and the FDA Claim, Chia Seeds Benefits: Nutrition, Research and Side Effects.