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A box that says whole grain on the front isn’t automatically a fiber cereal. Original Cheerios lists whole grain oats first, yet a 1 1/2 cup bowl gives 4 grams of fiber, about 14% of the 28 gram Daily Value.
Real high fiber cereals clear a much higher bar. The FDA treats 20% of the Daily Value or more per serving as high, which works out to at least 5.6 grams, and the strongest boxes below reach 10 to 18 grams.
How we picked and ranked these high fiber cereals
Every number here comes from the label data manufacturers submit to USDA FoodData Central, the government’s food composition database. We looked at ten familiar brands in USDA’s branded food records and noted the listed serving, fiber, sugars and calories.
The ranking follows fiber per serving first. Sugar, calories and the first ingredient then decide what each box is best for, since a cereal with lots of fiber and lots of sugar fits a different breakfast than one with neither.
Two guardrails shaped the list. Harvard’s Nutrition Source suggests choosing cereals with a whole grain as the first ingredient and 20% DV or more for fiber, and we kept one lower fiber favorite as a point of comparison.
Labels change when recipes do, and some of these USDA records date back several years. Treat the figures as a strong guide and check the box you’re holding.
High fiber cereal brands at a glance
| Cereal | Serving | Fiber (% DV) | Calories | Total sugars |
|---|---|---|---|---|
| Fiber One Original | 2/3 cup (40 g) | 18 g (64%) | 90 | 0 g |
| All-Bran Buds | 1/3 cup (30 g) | 13 g (46%) | 80 | 8 g |
| All-Bran Original | 2/3 cup (41 g) | 12 g (43%) | 120 | 9 g |
| Kashi GO Original | 1 1/4 cup (58 g) | 12 g (43%) | 200 | 8 g |
| Fiber One Honey Clusters | 1 cup (54 g) | 10 g (36%) | 170 | 9 g |
| Post Bran Flakes | 1 cup (36 g) | 7 g (25%) | 110 | 7 g |
| Kellogg’s Raisin Bran | 1 cup (59 g) | 7 g (25%) | 190 | 17 g |
| Grape-Nuts Original | 1/2 cup (58 g) | 7 g (25%) | 200 | 5 g |
| Post Shredded Wheat Original | 1 cup (49 g) | 6 g (21%) | 170 | 0 g |
| Cheerios Original (comparison) | 1 1/2 cup (39 g) | 4 g (14%) | 140 | 2 g |
Notice how much the serving sizes swing. All-Bran Buds packs 13 grams into a third of a cup, while Kashi GO needs a cup and a quarter to reach 12, so the bowl you actually pour matters as much as the box.
One more way to read the table is fiber per 100 calories. Fiber One Original leads at 20 grams, All-Bran Buds follows at about 16, and Shredded Wheat and Grape-Nuts land near 3.5.
The 10 cereals, box by box
1. Fiber One Original
Key specs: 18 g fiber, 90 calories, 0 g sugar and 3 g protein per 2/3 cup. The first ingredient is whole grain wheat, with corn bran close behind.
Best for: the biggest fiber number for the fewest calories, or as a mix in that lifts a lower fiber cereal.
Drawbacks: it’s sweetened with sucralose, a no calorie sweetener, which some people would rather avoid. Eighteen grams in one bowl is also a big jump if your usual breakfast has 2 or 3.
2. All-Bran Buds
Key specs: 13 g fiber and 80 calories in just 1/3 cup, with 8 g sugar. The ingredients start with wheat bran, sugar and psyllium seed husk.
Best for: sprinkling over yogurt or another cereal, since the serving is small and dense.
Drawbacks: sugar is the second ingredient, and 8 grams in a third of a cup adds up quickly if you pour a full bowl.
3. All-Bran Original
Key specs: 12 g fiber, 120 calories, 5 g protein and 9 g sugar (8 g added) per 2/3 cup. Wheat bran is the first ingredient.
Best for: people who like a classic bran stick texture and want double digit fiber without a sweetener substitute.
Drawbacks: 8 grams of added sugar is 16% of the 50 gram Daily Value, so it’s not a low sugar pick.
4. Kashi GO Original
Key specs: 12 g fiber, 11 g protein, 200 calories and 8 g sugar (7 g added) per 1 1/4 cups. Soy protein concentrate leads the ingredient list, followed by a mix of whole grains.
Best for: a breakfast that needs to carry both fiber and protein, especially if you skip eggs or yogurt.
Drawbacks: it’s the highest calorie serving on the list, tied with Grape-Nuts, and the big pour size makes it easy to eat more.
5. Fiber One Honey Clusters
Key specs: 10 g fiber, 170 calories, 4 g protein and 9 g sugar (8 g added) per cup. Whole grain wheat and corn bran lead, with oats further down.
Best for: anyone who finds the original Fiber One too austere and wants a crunchy, lightly sweet bowl that still clears 30% DV.
Drawbacks: added sugar matches All-Bran Original, and the fiber is a little over half the original Fiber One’s.
6. Post Bran Flakes
Key specs: 7 g fiber, 110 calories and 7 g sugar (6 g added) per cup. Whole grain wheat comes first, then wheat bran.
Best for: a familiar flake texture at a modest calorie count, and an easy step up from corn flakes.
Drawbacks: fiber is respectable but not remarkable, so a fruit topping helps.
7. Kellogg’s Raisin Bran
Key specs: 7 g fiber, 190 calories, 5 g protein and 17 g total sugar (9 g added) per cup. Whole grain wheat, raisins and wheat bran lead the list.
Best for: people who want fruit built in and don’t mind a sweeter bowl.
Drawbacks: the highest total sugar here, partly from the raisins. Plain bran flakes with fresh fruit gives you more control.
8. Grape-Nuts Original
Key specs: 7 g fiber, 200 calories and 6 g protein in a 1/2 cup. The ingredients are just whole grain wheat flour, malted barley flour, salt and yeast.
Best for: a short ingredient list with no added sweetener named in it.
Drawbacks: 280 mg of sodium is the most on the list, and half a cup is a small, dense, calorie heavy pour.
9. Post Shredded Wheat Original
Key specs: 6 g fiber, 170 calories, 6 g protein, 0 g sugar and 0 mg sodium per cup. The only ingredient is whole grain wheat.
Best for: the cleanest label on the shelf, and a plain base for fruit, nuts or seeds.
Drawbacks: fiber sits just above the 20% DV line, so it benefits from a topping to reach double digits.
10. Cheerios Original (for comparison)
Key specs: 4 g fiber, 140 calories, 5 g protein and 2 g sugar per 1 1/2 cups, with whole grain oats first.
Best for: a low sugar, gentle option, and a base you can raise by mixing in a higher fiber cereal.
Drawbacks: at 14% DV it doesn’t meet the FDA’s high fiber threshold on its own.
Not sure how a 7 gram bowl compares with an 18 gram one against your own needs? Our fiber calculator can work out a daily target for you.
Breakfast fiber from the toppings
Even a middling cereal can reach double digits once you add fruit or seeds. These values come from the Dietary Guidelines for Americans list of fiber sources.
- Raspberries, 1 cup: 8.0 g, enough to turn Shredded Wheat into a 14 gram bowl.
- Blackberries, 1 cup: 7.6 g.
- Chia seeds, 1 tablespoon: 4.1 g.
- Ground flaxseed, 1 tablespoon: 2.8 g.
- Dried figs, 1/4 cup: 3.7 g.
- Banana, medium: 3.2 g, a softer, sweeter add on.
Fruit toppings also help with the sugar question. Plain Shredded Wheat with a cup of raspberries gives about 14 grams of fiber with no added sugar from the cereal, twice what a bowl of Raisin Bran carries.
Looking for more breakfast bowls, overnight soaks and baked ideas that start with cereal or bran? Our recipe eBooks include breakfast ideas built on bran and whole grains.
Whole grain cereal versus bran cereal
These two labels overlap but aren’t the same thing. A whole grain cereal uses the entire kernel, while a bran cereal leans heavily on the kernel’s outer layer, the bran.
That’s why All-Bran and the Fiber One boxes outscore whole grain oat or wheat cereals. In the DGA’s list, a half cup of high fiber bran cereal gives 14.0 grams, a cup of shredded wheat 6.2 and a cup of toasted oat cereal 3.0.
Harvard’s Nutrition Source notes that high fiber whole grains, including wheat bran and oats, show the strongest links to lower type 2 diabetes risk. It also points out that the cereal fiber in those studies often meant minimally processed grains, not just boxed cereal.
How to choose the right box for you
Use this quick checklist at the store:
- Fiber: 20% DV or more, which is 5.6 grams or higher per serving.
- First ingredient: a whole grain or bran.
- Added sugars: compare the grams, and remember the Daily Value is 50 g for the whole day.
- Serving size: check whether the listed serving matches what you actually pour.
- Protein: if breakfast needs to keep you full, look for 5 grams or more, or plan to add milk, yogurt or nuts.
- Sweetener: if you’d rather skip sucralose or added sugar, Shredded Wheat and Grape-Nuts list neither.
If you’re coming from a low fiber breakfast, go gradually. Harvard advises raising fiber slowly and drinking more fluids, since a sudden jump can cause bloating and cramping.
If your gut is still adjusting to more fiber, our gut health guides set out a gentle schedule for adding more.
Most Americans eat about 15 grams of fiber a day against a goal of 25 to 35, according to Harvard. One 10 to 18 gram bowl can close half or more of that gap before lunch.
Blend two cereals in tomorrow’s bowl
Pour half your usual serving of a lower fiber cereal, then fill the rest with a high fiber one. Three quarters of a cup of Cheerios (about 2 g) plus 1/3 cup of Fiber One Original (about 9 g) gives you roughly 11 grams for around 115 calories.
You keep the taste you like, add a texture you get used to, and see how your body handles a bigger fiber dose before committing to a full box of bran.
Weighing cereals against fiber supplements or other breakfast products? Our comparison charts put the popular options next to each other so you can judge them on fiber, sugar and serving.
High fiber cereal questions
Which cereal has the most fiber?
Fiber One Original leads common brands with 18 grams per 2/3 cup and 90 calories. All-Bran Buds comes next with 13 grams in a 1/3 cup.
What counts as a high fiber cereal?
The FDA treats 20% of the Daily Value or more as high, which is at least 5.6 grams per serving. Harvard’s Nutrition Source uses the same 20% guideline for choosing cereals.
Is Raisin Bran a good source of fiber?
Yes, with 7 grams per cup, or 25% DV. It also has 17 grams of total sugar, so plain bran flakes with fresh fruit is a lower sugar route.
Are Cheerios high in fiber?
Not by the FDA definition. Original Cheerios gives 4 grams per 1 1/2 cups, or 14% DV, which is useful but below the 20% threshold.
Which high fiber cereal has no sugar?
Post Shredded Wheat Original lists 0 grams of sugar and 0 mg sodium with 6 grams of fiber per cup. Fiber One Original also shows 0 grams of sugar but uses sucralose.
Is whole grain cereal the same as high fiber cereal?
No. Whole grain means the entire kernel is used, but some whole grain cereals still land around 3 to 4 grams, while bran based cereals reach 10 grams or more.
Can a high fiber cereal cause bloating?
It can if you jump up quickly. Harvard recommends increasing fiber gradually and drinking more fluids to limit bloating and cramping.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: Fiber One Original Bran (1636253), Fiber One Honey Clusters (2741459), All-Bran Original (2518853), All-Bran Buds (751324), Kashi GO Original (2517569), Post Bran Flakes (2626147), Raisin Bran (2595893), Grape-Nuts Original (2470771), Post Shredded Wheat Original (2027461), Cheerios Original (2738636).” FoodData Central. 2018 to 2025. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
