Fiber in oats

Oats has 4.1 g of fiber per 0.5 cup (40.5 g), which is 15% of the Daily Value. Per 100 g it contains 10.1 g. Among grains it ranks #2 of 15 for fiber per serving, and #25 of 100 across all whole foods.

Fiber by portion size

Portion	Weight	Fiber (g)	% Daily Value
1 cup	81 g	8.2	29%
0.33 cup	27 g	2.7	9.7%
100 g	100 g	10.1	36%

About fiber

Dietary fiber is the part of plant foods that is not digested. It supports regular digestion, feeds gut bacteria and helps moderate blood sugar and cholesterol. The Daily Value is 28 g; most people get about half that.

Foods with more fiber than oats

Beans, navy (mature seeds, cooked, boiled, without salt): 19.1 g per 1 cup (68% DV)
Beans, small white (mature seeds, cooked, boiled, without salt): 18.6 g per 1 cup (66% DV)
Beans, yellow (mature seeds, cooked, boiled, without salt): 18.4 g per 1 cup (66% DV)
Avocados, raw (Florida): 17 g per 1 fruit without skin and seeds (61% DV)
Beans, adzuki (mature seeds, cooked, boiled, without salt): 16.8 g per 1 cup (60% DV)

All foods high in fiber · Full oats nutrition facts

Frequently asked questions

How much fiber is in oats?

Oats has 4.1 g of fiber per 0.5 cup (40.5 g), which is 15% of the Daily Value. Per 100 g it contains 10.1 g.

Is oats high in fiber?

Yes. At 15% of the Daily Value per serving, oats counts as a good source under FDA labeling rules (10% is 'good', 20% is 'high'). Among grains it ranks #2 of 15 for fiber per serving, and #25 of 100 across all whole foods.

How much fiber do I need a day?

The FDA Daily Value is 28 g. One 0.5 cup of oats covers 15% of it.

Source: USDA FoodData Central #173904.

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.