How much more fiber is in oats than in white rice?
Oats, instant, fortified, plain, cooked has 4.2× more dietary fiber per 100 g, 1.7 g against 0.4 g in Rice, white, long-grain, regular, cooked. That is 6% of the Daily Value against 1%.
Daily Value 28 g. Per 100 g, so the two are directly comparable.
| Per 100 g | Oats, instant, fortified, plain, cooked | Rice, white, long-grain, regular, cooked |
|---|---|---|
| Energy | 68 kcal | 130 kcal |
| Protein | 2.37 g | 2.69 g |
| Total fat | 1.36 g | 0.28 g |
| Carbohydrate | 11.7 g | 28.2 g |
| Dietary fiber | 1.7 g | 0.4 g |
| Dietary fiber | 1.7 g | 0.4 g |
What this means for you
We compare them cooked, because that is how people eat them, and cooked oats carry about four times the fibre of cooked white rice. A standard bowl of oatmeal made with water is around 234 g and gives roughly 4 g of fibre, against 0.6 g in a cup of white rice.
Dry oats look far more impressive on paper, at about 10 g per 100 g, and that number is what gets quoted. It describes a weight of oats nobody eats, because most of what is in the bowl afterwards is water.
Four grams from breakfast is a real contribution against a Daily Value of 28 g. It is also a reminder that fibre comes from several ordinary things across the day rather than from one heroic one.
Written from the evidence cards and the data on this page, then checked back against the sources. Bioma Learn has no human medical reviewer at this time and we say so rather than invent one. Information, not medical advice. How we verify.
The comparison is per 100 g of edible portion, so the two foods sit on the same footing. Real portions differ, and so does how much of the nutrient your body actually absorbs from each food. The guide below has the absorption details.
Oats, instant, fortified, plain, cooked → · Rice, white, long-grain, regular, cooked →
Full guide: Fibre: the one nutrient almost everyone is short of, and the numbers behind it
Data: USDA FoodData Central, FDC IDs 171662 and 168878. Checked 2026-09-15.