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Dietary fibre content of selected foods
Aim to eat at least one fibre rich food at every meal, or about 18-30g of fibre per day
Fibre rating |
Food |
Average serving |
Dietary fibre |
|
BREAKFAST CEREALS |
|||
Good |
All Bran |
1 medium sized bowl (40g) |
9g |
Bran Buds |
1 medium sized bowl (40g) |
8g |
|
Muesli (no added sugar) |
1 medium sized bowl (40g) |
6g |
|
Bran Flakes |
1 medium sized bowl (40g) |
5g |
|
Muesli (Swiss style) |
1 medium sized bowl (40g) |
5g |
|
Moderate |
Shredded Wheat |
1 medium sized bowl (40g) |
4g |
Weetabix |
2 Weetabix (37.5g) |
4g |
|
Shreddies |
1 medium sized bowl (40g) |
4g |
|
Fruit 'n' Fibre |
1 medium sized bowl (40g) |
3g |
|
Poor |
Cornflakes |
1 medium sized bowl (40g) |
1g |
|
BREAD |
|||
Good |
Crispbread - rye |
4 crispbreads (36g) |
4g |
Wholemeal bread |
2 slices (70g) |
4g |
|
Moderate |
Granary bread |
2 slices (70g) |
3g |
Brown bread |
2 slices (70g) |
3g |
|
White bread |
2 slices (70g) |
1g |
|
|
PULSES & VEGETABLES |
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Good |
Red kidney beans (boiled) |
Half a can (200g) |
12g |
Baked beans |
Half a can (200g) |
8g |
|
Jacket potato |
1 medium sized (300g) |
4g |
|
Peas (boiled) |
4 tablespoons (80g) |
4g |
|
French beans (boiled) |
4 tablespoons (100g) |
4g |
|
Brussel sprouts |
3 tablespoons (100g) |
3g |
|
Moderate |
Onion (fried in oil) |
1 medium sized (100g) |
3g |
Broccoli (boiled) |
2 tablespoons (75g) |
2g |
|
Carrots (boiled) |
3 tablespoons (75g) |
2g |
|
Spinach (boiled) |
3 tablespoons (120g) |
2g |
|
|
SALAD |
|||
Poor |
Lettuce |
3 leaves |
1g |
Tomato |
1 medium |
1g |
|
|
FRUIT |
|||
Moderate |
Pear (with skin) |
1 medium sized (150g) |
4g |
Avocado |
Half medium sized (100g) |
3g |
|
Apple (with skin) |
1 medium sized (150g) |
3g |
|
Orange |
1 medium sized (160g) |
3g |
|
Banana |
1 medium sized (200g) |
2g |
|
Peach (with skin) |
1 medium sized (110g) |
2g |
|
Raspberries |
2 tablespsoons (60g) |
2g |
|
Strawberries |
3 tablespoons (100g) |
1g |
|
|
DRIED DRUIT & NUTS |
|||
Good |
Apricots |
5 pieces (75g) |
6g |
Prunes |
5 pieces (75g) |
5g |
|
Moderate |
Almonds |
1 tablespoon (25g) |
2g |
Peanuts |
1 tablespoon (25g) |
2g |
|
Mixed nuts |
1 tablespoon (25g) |
2g |
|
Mixed nuts and raisins |
1 tablespoon (25g) |
1g |
|
Brazil nuts |
1 tablespoon (25g) |
1g |
|
Poor |
Raisins |
1 tablespoon (25g) |
1g |
|
OTHER FOODS |
|||
Good |
Quorn |
100g |
5g |
Wholemeal vegetable pastry |
1 medium sized (100g) |
4g |
|
Moderate |
Spinach pakora/bhajia (fried) |
50g |
4g |
Onion pakora/bhajia (fried) |
50g |
3g |
|
Potato crisps (low fat) |
1 small bag (35g) |
2g |
|
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