What cereal has the most fiber?

Of the cereals we checked against their current labels in October 2026, Fiber One Original Bran and Nature’s Path Smart Bran have the most: 18 grams of fiber per serving (2/3 cup and 3/4 cup, both 40 grams). Kellogg’s All-Bran Buds is next, at 17 grams per half cup.

Is Raisin Bran high in fiber?

Yes, by the label definition. Post Raisin Bran lists 8 grams of fiber per cup, and so do Malt-O-Meal and Mom’s Best Raisin Bran; Kellogg’s Raisin Bran lists 7 grams per cup. All of them clear the FDA’s bar for a “high fiber” claim.

Is Shredded Wheat high in fiber?

Yes. Post Shredded Wheat Original Spoon Size lists 8 grams of fiber per 1 1/3 cups (60 grams), all of it from whole grain wheat, the only ingredient.

What counts as “high fiber” on a label?

Under FDA rules, a label can call a food “high” in fiber, or an “excellent source,” when a standard serving has 20 percent or more of the Daily Value, about 5.6 grams.

How much fiber should you eat a day?

The Daily Value on US labels is 28 grams of fiber, for a 2,000-calorie diet, according to the FDA. Most adults eat far less: about 16 grams a day on average, according to USDA’s What We Eat in America survey.

Is added fiber as good as the fiber in whole grains?

Both count on the label, and the FDA counts an added fiber only after accepting evidence that it has a health benefit. They are not identical, though: some added fibers, like chicory root fiber (inulin), ferment quickly, and in studies of healthy adults larger doses caused gas in many people. Each product on this page is tagged so you can see which kind it relies on. This is educational information, not medical advice.

The Fiber Rankings

The Highest-Fiber Cereals, Ranked

Most high-fiber cereal lists are written from memory. We started from every cereal filed with the USDA, checked each one against the label on the box today, and ranked them by grams of fiber per serving.

Labels checked October 11, 2026 · Started from 4,265 products in USDA’s database · Method below

Photo: Zulfahmi Al Ridhawi / Unsplash

Three cereals stand apart. Fiber One Original Bran and Nature’s Path Smart Bran list 18 grams of fiber a serving, and Kellogg’s All-Bran Buds lists 17. All three are built on bran, and all three get there in a small bowl: 40 to 45 grams, three-quarters of a cup or less. One serving of either leader has more fiber than the average American adult eats in a whole day, about 16 grams by USDA’s survey.

After that the field flattens. Eighteen more cereals land between 8 and 12 grams, and the familiar names sit there: Post Raisin Bran, Shredded Wheat and Wheat Chex at 8 grams, Kashi GO at 10 to 12. Kellogg’s Raisin Bran, at 7 grams a cup, just misses the list.

Serving sizes are not equal, so check the row before comparing: Kashi GO Original’s 12 grams come in a 63-gram serving, while All-Bran Original reaches 12 in 41 grams.

Fiber OneOriginal Bran Cereal

18 gper serving

2/3 cup (40g) · 90 cal · 1 g sugar · 3 g protein

Fiber from: whole grain wheat, corn bran Whole-food fiber

Current label (brand site)
Nature's PathOrganic Smart Bran Cereal

18 gper serving

3/4 cup (40g) · 120 cal · 9 g sugar · 3 g protein

Fiber from: wheat bran, oat fiber, psyllium seed husk, oat bran, whole oat flour Added fiber

Current label (brand site) · Older boxes list 17 g
Kellogg'sAll-Bran Buds

17 gper serving

1/2 cup (45g) · 120 cal · 12 g sugar · 4 g protein

Fiber from: wheat bran, psyllium seed husk Added fiber

Current label (brand site)
Kellogg'sAll-Bran Original

12 gper serving

2/3 cup (41g) · 120 cal · 9 g sugar · 5 g protein

Fiber from: wheat bran Whole-food fiber

Current label (brand site)
KashiGO Original

12 gper serving

1 1/4 cup (63g) · 200 cal · 9 g sugar · 12 g protein

Fiber from: whole grains, oat fiber, wheat bran, soy flour, corn bran, whole grain flour Added fiber

Current label (brand site)
Cascadian FarmOrganic Hearty Morning Fiber Cereal

11 gper serving

1 cup (64g) · 220 cal · 10 g sugar · 6 g protein

Fiber from: whole grain wheat, whole grain oats, wheat bran, oat fiber, kernza perennial grains Added fiber

Current label (brand site)
KashiGO Honey Almond Flax Crunch (other GO Crunch flavors also 10 g)

10 gper serving

3/4 cup (56g) · 210 cal · 12 g sugar · 10 g protein

Fiber from: soy flakes, whole grains, chicory root fiber, whole grain oats, almonds, whole flax seeds, oat fiber Added fiber

Current label (brand site)
Nature's PathOrganic Multigrain Oat Bran Flakes Cereal

10 gper serving

1 1/4 cup (60g) · 220 cal · 8 g sugar · 6 g protein

Fiber from: whole oat flour, whole wheat meal, wheat bran, oat bran, yellow corn flour, brown rice flour Whole-food fiber

Current label (brand site)
LidlBran Flakes Cereal

10 gper serving

1 cup (61g) · 220 cal · 10 g sugar · 7 g protein

Fiber from: whole grain wheat, wheat bran Whole-food fiber

Current label (brand site)
Nature ValleyReduced Sugar Granola, Vanilla Almond

10 gper serving

2/3 cup (65g) · 260 cal · 7 g sugar · 7 g protein

Fiber from: whole grain oats, soluble corn fiber, almond pieces Added fiber

Current label (brand site) · A granola
Fiber OneHoney Clusters Cereal

10 gper serving

1 cup · 170 cal · 9 g sugar · 4 g protein

Fiber from: whole grain wheat, corn bran, whole grain oats, wheat bran Whole-food fiber

Current label (brand site)
KashiGut Health Granola, Blueberry Almond

9 gper serving

2/3 cup (64g) · 270 cal · 11 g sugar · 6 g protein

Fiber from: whole grain oats, chicory root fiber, almonds, oat bran, flaxseeds, whole grain oat flour Added fiber

Current label (brand site) · A granola
Mom's BestRaisin Bran Cereal

8 gper serving

1 cup (55g) · 170 cal · 15 g sugar · 5 g protein

Fiber from: whole grain wheat, raisins, wheat bran Whole-food fiber

Current label (brand site)
Nature's PathOrganic Optimum Power Blueberry Cinnamon Flax Cereal

8 gper serving

1 cup (58g) · 230 cal · 9 g sugar · 10 g protein

Fiber from: whole wheat meal, wheat bran, soy flour, puffed khorasan wheat, soy fiber, flax meal Added fiber

Current label (brand site)
PostRaisin Bran

8 gper serving

1 cup (59g) · 190 cal · 16 g sugar · 5 g protein

Fiber from: whole grain wheat, raisins, wheat bran Whole-food fiber

Current label (brand site)
ChexWheat Chex

8 gper serving

1 cup (59g) · 210 cal · 6 g sugar · 6 g protein

Fiber from: whole grain wheat Whole-food fiber

Current label (brand site)
Malt-O-MealRaisin Bran Cereal

8 gper serving

1 cup (59g) · 190 cal · 16 g sugar · 5 g protein

Fiber from: whole grain wheat, raisins, wheat bran Whole-food fiber

Current label (brand site)
PostShredded Wheat Original Spoon Size

8 gper serving

1 1/3 cups (60g) · 210 cal · 0 g sugar · 7 g protein

Fiber from: whole grain wheat Whole-food fiber

Current label (brand site)
PostShredded Wheat Spoon Size Wheat'n Bran

8 gper serving

1 1/3 cups (60g) · 210 cal · 0 g sugar · 7 g protein

Fiber from: whole grain wheat, wheat bran Whole-food fiber

Current label (brand site)
Mom's BestToasted Wheatfuls Cereal

8 gper serving

22 biscuits (60g) · 200 cal · 0 g sugar · 7 g protein

Fiber from: whole grain wheat Whole-food fiber

Current label (brand site)
Nature's PathOrganic Flax Plus Raisin Bran Cereal

8 gper serving

1 1/4 cup (60g) · 230 cal · 16 g sugar · 7 g protein

Fiber from: whole wheat meal, raisins, wheat bran, flax seeds, oat bran Whole-food fiber

Current label (brand site)

Where the fiber comes from

On a Nutrition Facts label, “dietary fiber” adds up two kinds of fiber. One is fiber that is, in the FDA’s words, “intrinsic and intact” in plants: the bran on a wheat kernel, the hull of a flaxseed, whole oats. The other is fiber that has been isolated or made and then added, such as chicory root fiber (inulin), soluble corn fiber, oat fiber or polydextrose. The FDA counts an added fiber only once it has accepted evidence of a benefit, such as lower blood glucose or cholesterol or more frequent bowel movements.

Both kinds count the same toward the number on this page, but they do not always behave the same. Some added fibers ferment fast: in a study of healthy adults, 10 grams of oligofructose, a short-chain form of inulin, noticeably increased gas and other symptoms, and at 20 grams a day of short-chain FOS, six of the eight people in a small Paris study reported excess gas. That is why each product here is tagged “Whole-food fiber” or “Added fiber.” The tag is not a verdict on either kind; it tells you what the number is made of.

Eight of the 21 cereals here get part of their fiber from an added fiber. The top three are built on bran; two of them, Smart Bran and All-Bran Buds, also add psyllium husk.

How we built this ranking

We started from all 4,265 cereals in USDA’s FoodData Central Branded Foods database (the April 30, 2026 release), the labels manufacturers and retailers file with the government. We removed impossible records, grouped flavors of the same product (1,774 product lines) and took the top 30 by fiber on the filed label.

Those records are often years old, and 19 of the top products had been discontinued or could not be found on sale. So we also checked 34 widely sold products in the same aisle that the government file misses or lists under old names. Every product was then checked on October 11, 2026 against the nutrition label its brand, or a major retailer, shows today, and the 21 here are ranked by that current label. Nothing is filled in from memory or from an old record. Regional supermarket store brands (718 records) are left out because most readers cannot buy them; many are close copies of the national products here.

Ranked by grams of dietary fiber per serving, as printed. Serving sizes differ between brands, so each row shows the serving. Labels change: if a package in front of you says something different, the package wins, and we would like to hear about it at editor@guthealthtimes.org. The full catalogue behind this page is our Prebiotic & Fiber Label Index.

Questions people ask

What cereal has the most fiber?: Of the cereals we checked against their current labels in October 2026, Fiber One Original Bran and Nature’s Path Smart Bran have the most: 18 grams of fiber per serving (2/3 cup and 3/4 cup, both 40 grams). Kellogg’s All-Bran Buds is next, at 17 grams per half cup.
Is Raisin Bran high in fiber?: Yes, by the label definition. Post Raisin Bran lists 8 grams of fiber per cup, and so do Malt-O-Meal and Mom’s Best Raisin Bran; Kellogg’s Raisin Bran lists 7 grams per cup. All of them clear the FDA’s bar for a “high fiber” claim.
Is Shredded Wheat high in fiber?: Yes. Post Shredded Wheat Original Spoon Size lists 8 grams of fiber per 1 1/3 cups (60 grams), all of it from whole grain wheat, the only ingredient.
What counts as “high fiber” on a label?: Under FDA rules, a label can call a food “high” in fiber, or an “excellent source,” when a standard serving has 20 percent or more of the Daily Value, about 5.6 grams.
How much fiber should you eat a day?: The Daily Value on US labels is 28 grams of fiber, for a 2,000-calorie diet, according to the FDA. Most adults eat far less: about 16 grams a day on average, according to USDA’s What We Eat in America survey.
Is added fiber as good as the fiber in whole grains?: Both count on the label, and the FDA counts an added fiber only after accepting evidence that it has a health benefit. They are not identical, though: some added fibers, like chicory root fiber (inulin), ferment quickly, and in studies of healthy adults larger doses caused gas in many people. Each product on this page is tagged so you can see which kind it relies on. This is educational information, not medical advice.

More fiber rankings and tools: Highest-fiber protein bars →Highest-fiber granola bars →Highest-fiber crackers →Highest-fiber bread →Your daily fiber target →

Educational reporting on what product labels say. Not medical advice, not a buying guide, and no brand paid to appear or saw this page before it ran.