FiberUp
How much fiber is in oat bran?
Oat Bran has 4.8 g of fiber per 1/3 cup dry (32 g). That is 17% of the daily value and a good amount for an other.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About oat bran and fiber
A third cup of dry oat bran provides 4.8 grams of fiber with a soluble share close to half, from beta-glucan. It cooks like oatmeal in a few minutes.
How oat bran compares to other other foods
Per typical serving. The highest other in the database is fiber one cereal at 14 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Bran Muffin | 1 medium | 5.2 g | 4.6 g | 19% |
| Acacia Fiber Powder | 1 tbsp | 5 g | 83.3 g | 18% |
| Psyllium Husk | 1 tbsp | 5 g | 71.4 g | 18% |
| Oat Bran | 1/3 cup dry | 4.8 g | 15 g | 17% |
| Whole Wheat English Muffin | 1 muffin | 4.4 g | 7.7 g | 16% |
| Whole Wheat Bagel | 1 bagel | 4 g | 4.2 g | 14% |
| Dark Chocolate | 1 oz | 3.1 g | 11.1 g | 11% |
Servings to reach a daily goal
servings of oat bran to reach 25 g, the adequate intake for adult women
servings of oat bran to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for oat bran
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Oat bran, raw | 15.4 g | – | – |
| Oat bran, cooked | 2.6 g | – | – |
| Bread, oat bran | 4.5 g | – | – |
| Bagels, oat bran | 3.6 g | – | – |
| Muffins, oat bran | 4.6 g | – | – |
| Oat bran cereal, cooked | 2.9 g | – | – |
| Bread, oat bran, toasted | 4.9 g | – | – |
| Bread, reduced-calorie, oat bran | 12 g | – | – |
Frequently asked questions
How much fiber is in oat bran?
Is oat bran high in fiber?
Is the fiber in oat bran soluble or insoluble?
How many servings of oat bran would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.