Which has more fiber, rice or wheat?

December 29, 2025 •

4 min read

According to the Whole Grains Council, whole wheat grain contains roughly three times more fiber than brown rice. This significant difference depends largely on whether you consume the whole or refined versions of these grains, as the refining process strips away the nutrient-rich bran layer where most fiber is concentrated.

Quick Summary

Whole wheat, especially in its whole grain form, contains significantly more fiber than rice, with the refining process in both grains being the primary determinant of the final fiber content. Whole grains retain the fibrous bran, while refined grains, like white rice, have it removed, resulting in a substantial reduction of dietary fiber.

Key Points

Fiber Content: Whole wheat contains significantly more fiber than any form of rice, including brown rice.
Refining Process: The key difference lies in processing; refined grains like white rice have their fiber-rich bran removed.
Whole Grain Superiority: Whole grains retain their bran, germ, and endosperm, preserving maximum fiber and nutrients.
Brown Rice vs. White Rice: Brown rice is a healthier, higher-fiber choice than white rice but still contains less fiber than whole wheat.
Dietary Benefits: High fiber intake, from sources like whole wheat, aids digestion, weight management, and blood sugar regulation.

Comparing Whole Wheat vs. Whole Grains

When asking "Which has more fiber, rice or wheat?", the most important distinction to make is between the whole and refined versions of each grain. Whole grains retain all three parts of the grain kernel: the bran, the germ, and the endosperm. It is in the bran and germ where the majority of fiber, B vitamins, and minerals are found. Refined grains, by contrast, have the bran and germ removed, leaving only the starchy endosperm. This refining process drastically reduces the nutritional value, particularly the fiber content.

The Nutritional Edge of Whole Wheat

Whole wheat is the clear victor in the fiber content battle. Whole wheat flour contains a substantial 10.7 grams of fiber per 100-gram serving, whereas milled white rice offers a meager 0.4 grams for the same amount. The difference isn't just in quantity but also in the type of fiber. Whole wheat is rich in insoluble fiber, which adds bulk to stool and supports gut motility, and also contains soluble fiber that helps regulate blood sugar and cholesterol. The refining of wheat removes most of this beneficial fiber.

Rice: A tale of two grains

While white rice is notoriously low in fiber due to the milling process, its whole grain counterpart, brown rice, offers a more respectable amount. A cup of cooked brown rice contains about 3.5 grams of fiber, a significant improvement over white rice's minimal trace amounts. However, even brown rice is outpaced by whole wheat. Brown rice contains a mix of both insoluble and soluble fiber, as its bran and germ layers are still intact. This makes it a healthier choice than white rice, but still not as fiber-dense as whole wheat.

Fiber's Role in Health

Dietary fiber is an essential component of a healthy diet, offering numerous health benefits beyond simple digestive regularity. A diet rich in fiber can:

Improve digestive health: Insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation.
Support weight management: Fiber-rich foods promote feelings of fullness and satiety, which can help control appetite and reduce overall calorie intake.
Regulate blood sugar: Soluble fiber slows the absorption of sugar, preventing spikes in blood glucose levels. This is particularly beneficial for managing and preventing type 2 diabetes.
Lower cholesterol: Soluble fiber can help lower bad (LDL) cholesterol, reducing the risk of heart disease.

How refining affects fiber content

The stark difference in fiber content between whole and refined grains is a direct consequence of processing. The bran, the hard outer layer of the grain, is the primary source of fiber. When a grain is refined, this layer is removed. For rice, this transforms brown rice into white rice, effectively stripping most of its fiber, vitamins, and minerals. For wheat, whole wheat kernels are ground into whole wheat flour, which contains all the fibrous components. In contrast, white flour is produced from refined wheat kernels, with the bran and germ removed.

Comparison Table: Fiber Content


Grain Type	Form	Fiber Content (per 100g, approx.)	Notes
Wheat	Whole Grain	10.7 g	Highest fiber content; retains bran and germ.
Wheat	Refined (White Flour)	2.7 g	Substantially lower fiber after bran removal.
Rice	Whole Grain (Brown)	3.5 g (cooked)	Moderate fiber; bran and germ are intact.
Rice	Refined (White)	0.4 g (cooked)	Very low fiber; bran and germ are removed.

Making the Best Choice for Your Health

When selecting grains for their fiber content, the choice is clear: whole wheat is the superior option, far surpassing any form of rice. However, nutritional choices are not always as simple as a single metric. While whole wheat boasts a higher fiber count, other factors like gluten sensitivity, cooking applications, and nutrient profile also play a role. Some individuals may need to avoid wheat due to gluten content, in which case brown rice can serve as a beneficial gluten-free, albeit lower-fiber, alternative.

For those seeking a high-fiber, gluten-free option, other whole grains like quinoa, oats, or barley can be excellent alternatives to both wheat and rice. For instance, a single serving of barley provides a comparable amount of fiber to whole wheat. Ultimately, a balanced and varied diet that incorporates a wide range of nutrient-dense whole grains is the best approach to meeting daily fiber goals and supporting overall health.

Conclusion

In conclusion, when comparing rice and wheat, wheat offers significantly more fiber, especially in its whole grain form. The crucial factor is not the grain itself but whether it has been refined. Whole wheat retains the fibrous bran and germ, giving it a powerful nutritional advantage. While brown rice is a healthier, higher-fiber option than white rice, it still falls short of whole wheat's fiber density. For optimal health and to reap the benefits of dietary fiber, prioritize whole grains and incorporate a variety of sources into your diet. For more information on dietary fiber recommendations, visit reputable health resources like the American Heart Association.

Frequently Asked Questions

Yes, whole wheat bread has substantially more fiber than white rice. Whole wheat flour contains around 10.7g of fiber per 100g, while white rice has only about 0.4g of fiber per 100g cooked.

Yes, whole wheat is better for digestion due to its higher fiber content. Fiber aids in regularity and digestive health, whereas white rice is low in fiber and more easily digested, which can be less beneficial for maintaining consistent bowel movements.

No, whole wheat has significantly more fiber than brown rice. While brown rice is a good source of fiber, whole wheat contains roughly three times the fiber content.

Whole wheat is higher in fiber because it is a whole grain, meaning it retains the bran layer where most of the fiber is stored. Both white and brown rice have lower fiber content because of the milling process or natural composition, respectively.

The primary factor is the refining process. When grains are refined, the outer bran layer is removed, which is where the majority of the fiber is found. This is why whole grain varieties are always higher in fiber than refined versions.

Yes, people with gluten intolerance can safely eat rice, as it is naturally gluten-free. Wheat contains gluten, which must be avoided by those with celiac disease or gluten sensitivity.

Other whole grains rich in fiber include oats, barley, quinoa, and rye. These grains can be excellent alternatives for those looking to increase their fiber intake or needing gluten-free options.