Fiber content
Fiber per 1 cup (60 g): 8.1 g - that works out to 3.8 g of fiber for each 100 kcal.
| Total fiber, one serving | 8.1 g (1 cup) |
|---|---|
| Serving weight | 60 g |
| Fiber in 100 g | 13.5 g |
| Fiber per 100 kcal | 3.8 g |
| Energy, one serving | 214 kcal |
| Women 19-50 (25 g a day) | 32% per serving |
| Men 19-50 (38 g a day) | 21% per serving |
| Label Daily Value (28 g) | 29% per serving |
| Place in grains, by serving | 6th of 186 |
| Place in grains, per 100 kcal | 9th of 186 |
| Food type | Prepared / mixed |
The Dietary Reference Intakes set an Adequate Intake for total fiber of 25 g a day for women aged 19 to 50 and 38 g for men of the same ages. Measured against those, the 8.1 g in a 1 cup serving of cereal, wheat squares is 32% of the first and 21% of the second. US food labels use a single Daily Value of 28 g instead, which puts this serving at 29%.
Calorie for calorie, the figure is 3.8 g of fiber per 100 kcal (this serving is 214 kcal). Among the 186 grains with USDA energy data here that is 9th, and 239th across all 957. The intakes above were derived from 14 g of fiber per 1,000 kcal, or 1.4 g per 100 kcal, so this food sits above the ratio a whole day of eating is meant to reach.
Getting all 25 g from cereal, wheat squares alone would take 4 servings, and 38 g would take 5. Most days reach the target through several different sources.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
Portions
| Portion | Grams | Fiber | kcal |
|---|---|---|---|
| 100 g | 100 | 13.5 g | 356 |
| 1 cup - this page's serving | 60 | 8.1 g | 214 |
| 1 prepackaged single serving | 30 | 4.1 g | 107 |
Gram weights come from the household measures on the USDA record; fiber and energy for each portion are its per-100 g values scaled to that weight.
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Related
Questions
8.1 g of total dietary fiber, in a portion weighing 60 g. On a US label that reads as 29% of the 28 g Daily Value.
By fiber per serving it is number 6 of 186 in its group in this database, and number 9 of 186 when ranked by fiber per 100 kcal.
3.8 g. USDA lists 13.5 g of fiber and 356 kcal in 100 g, and dividing one by the other gives the figure, whatever the portion.
About 4 for the 25 g Adequate Intake for women aged 19 to 50, or 5 for the 38 g set for men of those ages.
Numbers on this page come from USDA FoodData Central record 2708476 (Cereal, wheat squares, FNDDS 2021-2023). USDA nutrient data is public domain.