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A Healthy Breakfast Has at Least 5 Grams of Fiber

One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.

Get your grains at breakfast by having one of these:

  • Hot oatmeal (or another hot whole-grain cereal).
  • Cold whole-grain cereal.
  • 100% whole-wheat bread, small bagel, English muffin, or tortilla
  • Pancakes and waffles made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed for an extra nutrition boost).
  • Muffins and cinnamon rolls made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed).

Weekend breakfast tip: Make extra part whole-grain waffles, pancakes, or muffins during the weekend and freeze them in individual plastic bags for a quick breakfast. On weekday mornings, just pop them right from the freezer into the microwave or toaster/toaster oven.

Here's how much fiber you get from some typical breakfast foods:


Breakfast Fiber SourcesFiber (gCaloriesCarbs (g)Fat (g)Protein (g)



Oatmeal, cooked, 3/4 cup


Whole-grain cereal, 1 cup
(Like Raisin Bran)

100% whole-wheat bread, 12701413
Whole-wheat bagel (95 g)9260521.511
Whole-wheat tortilla (114 g)8300544.512
Whole-wheat flour, 1/4 cup4110230.54
Oats, rolled, quick, 1/4 cup2.383141.53
Barley, med., cooked, 1/2 cup5220550.75
Pearl barley, cooked, 1/2 cup397220.32

Buckwheat groats, cooked, 1/2 cup

Quinoa, cooked, 1/2 cup2.6111201.84


Banana, 13.1105270.41.3
Blueberries, fresh, 1/2 cup242110.20.6
Raspberries, fresh, 1/2 cup43270.40.7
Dried fruit, mixed, 1/4 cup21202801

Melon, 2 cups
(cantaloupe or honeydew)    



Mushrooms, cooked, 1/2 cup22240.42
Onions, cooked, 1/2 cup22970.11
Zucchini, cooked, 1 cup2.22650.22
Tomatoes, 1 med.125501

Nuts & seeds:

Ground flaxseed, 2 Tbsp380463

(or other chopped nuts),
1/4 cup



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