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Wheat fiber Calories
Very high fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Wheat fiber (8 g) has 15 calories. That works out to 190 calories per 100 g. It contains 0.3 g of carbs, 0.1 g of protein, 0 g of fat and 7.4 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Wheat fiber Nutrition Facts
Selected: 1 tablespoon (medium) · 8 g
15
KCAL / 8G
Carbs
0.3g
· 0% DV
Protein
0.1g
· 0% DV
Fat
0g
· 0% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 25% · Fat 0%
Wheat fiber nutrition facts table · 1 tablespoon (medium) (8 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 7.4 g | 26% |
| Protein | 0.1 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Wheat fiber?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 8 g | 15 kcal |
| 1 teaspoon (small) | 3 g | 6 kcal |
| 1 serving (small) | 10 g | 19 kcal |
| 2 tablespoon (double) | 16 g | 30 kcal |
| 1 serving (medium) | 20 g | 38 kcal |
| 0.25 cup (quarter) | 25 g | 48 kcal |
| 1 serving (large) | 30 g | 57 kcal |
| ½ cup (half) | 50 g | 95 kcal |
| 100 g | 100 g | 190 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Wheat fiber
What is wheat fiber made from?
Wheat fiber is made from the fibrous parts of wheat and is usually sold as a finely milled ingredient. It is used to add fiber and bulk to foods, especially baked goods, rather than to replace ordinary flour.
How do you use wheat fiber in baking?
Mix a small amount of wheat fiber into the dry ingredients, then check the dough’s texture before baking. It absorbs water and can make baked goods denser, so it works best as an addition rather than the main flour.
Is wheat fiber the same as wheat bran?
No. Wheat bran is the outer layer of the wheat grain, while wheat fiber is a more concentrated fiber ingredient made from wheat. They differ in composition, texture, and how they behave in recipes.
Can wheat fiber replace flour in recipes?
No, wheat fiber cannot replace flour one-for-one. Flour provides structure and helps bind a batter or dough, while wheat fiber mainly adds bulk and absorbs moisture; replacing the flour can leave food dry and crumbly.
Does wheat fiber dissolve in water?
No, wheat fiber is mostly insoluble and does not dissolve in water. It can absorb some liquid and remain suspended or settle, so stir it into food rather than expecting it to disappear like sugar.
Can wheat fiber make bread dry?
Yes, too much wheat fiber can make bread dry, dense, or crumbly because it absorbs moisture without behaving like flour. Add it in modest amounts and adjust the liquid if the dough feels stiff.
Can you add wheat fiber to oatmeal or yogurt?
Yes, wheat fiber can be stirred into oatmeal or yogurt to increase its fiber content. Mix it in gradually because it thickens the food as it absorbs moisture; add a little extra liquid if the texture becomes too firm.
Does wheat fiber help with constipation?
Wheat fiber may support regular bowel movements because its mostly insoluble fiber adds bulk to stool. Increase it gradually and drink enough fluids; a sudden increase in fiber can cause gas or bloating.
Does wheat fiber have a strong taste?
No, wheat fiber usually has a mild taste, so it can blend into many recipes. Larger amounts are more likely to affect texture than flavor, making baked foods feel denser or drier.
How should you store wheat fiber?
Store wheat fiber in a tightly sealed container in a cool, dry place. Keeping moisture out helps prevent clumping and makes the powder easier to measure and mix into recipes.
Wheat fiber Vitamins & Minerals
Vitamins
B3
0.06mg · 0% DV
B1
0mg · 0% DV
B5
0.01mg · 0% DV
B6
0mg · 0% DV
Minerals
Manganese
0.26mg · 11% DV
Selenium
2.8µg · 5% DV
Phosphorus
22mg · 3% DV
Magnesium
8.4mg · 2% DV
Potassium ⭐
34mg · 1% DV
Sodium
0.8mg · 0% DV
Wheat fiber Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat fiber
To burn the 15 calories in 1 tablespoon (medium) (8 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Wheat fiber?
Wheat fiber is a dry ingredient made from wheat, usually sold as a fine powder or small flakes. Rather than being eaten on its own, it is stirred into foods such as yoghurt, cereal, soups and baked goods. Its flavour is mild and grain-like, while its texture can make mixtures noticeably thicker or denser.
In home cooking, it works in porridge, smoothies, bread dough and other baking, where it can add body as well as fiber. Its standout nutritional feature is its very high fiber content: 100 g contains 92 g of fiber. Start with a small amount and add enough liquid, especially in baking, so the result does not become dry or heavy.
How Nutritious Is Wheat fiber?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Wheat fiber Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wheat fiber Contain Allergens?
Contains these allergens:
Which Diets Is Wheat fiber Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wheat fiber Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.