Fiber + Grains & Carbs with Fiber

Does quinoa have fiber? Yes: a cup of cooked quinoa has about 5.2 grams, close to a fifth of the Daily Value, along with 8 grams of complete protein. A cup of dry quinoa lists about 12 grams, because it cooks up into roughly three cups.

Does bread have fiber? Yes, but the amount swings widely: a slice of white bread has under 1 gram, while a slice of whole wheat, rye or pumpernickel has about 2 grams. The flour on the ingredient list matters far more than the color of the loaf.

Does popcorn have fiber? Yes: 3 cups of air popped popcorn have about 3.5 grams, more than a slice of whole wheat bread, for under 100 calories. How you pop it and what you pour on top decide whether it stays a smart snack.

Does oatmeal have fiber? Yes: a cup of cooked oatmeal has about 4 grams, and much of it is beta-glucan, the soluble fiber linked to lower cholesterol. Steel cut, rolled and instant oats carry similar fiber, but they don’t treat your blood sugar the same way.

Does rice have fiber? Only a little if it’s white: a cup of cooked white rice has about 0.6 grams, while a cup of brown rice has about 3 to 3.5 grams. Wild, black and red rice keep their bran too, so the type you pick decides almost everything.