Fibre Levels in Food
Dietary Fibre shown in grams
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Wholemeal roll 15.1
Wholemeal bread 2.4
Multigrain 2.0
High fibre white 1.8
White roll 1.4
Muffin (half) 1.2
Rye crisp bread 1.2
Fruit loaf 1.0
Toast (thick white) 0.9
White 0.6
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All Bran 9.5
Muesli 8.0
Branflakes 7.0
Porridge 5.0
Muesli Flakes 3.6
Unprocessed Bran 3.0
Weetbix 2.8
Nutri-Grain, Rice Bubbles 0
Cornflakes, Special K 0
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Blackberries – ½ punnet 9.0
Figs – dried 9.0
Raspberries – ½ punnet 9.3
Prunes x 6 8.0
Passionfruit x 2 6.5
Banana 4.0
Rhubarb – cooked 4.0
Paw Paw – 150g 3.5
Pear 3.5
Mango 3.5
Apple – with skin 3.3
Plums x 2 3.2
Raisins/sultanas 3.0
Orange 3.0
Strawberries 2.8
Figs – fresh 2.5
Cherries – 150g 2.5
Nectarine x 2 2.5
Kiwifruit 2.2
Pineapple – 1 slice 2.1
Apricots – 100g 2.0
Grapefruit 2.0
Melon – 200g 2.0
Avocado – half 2.0
Grapes – 200g 1.8
Peach 1.8
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Kidney beans 9.5
Soya beans 9.5
Peas 7.5
Corn (1 cob) 6.5
Spinach 4.5
Broccoli 4.0
Yam 4.0
Beans – green 3.0
Brussels sprouts 3.0
Parsnip 3.0
Potato – with skin 3.0
Mushrooms 2.5
Sweet Potato 2.5
Cabbage 2.0
Cauliflower 2.0
Tomato 2.0
Zucchini 2.0
Asparagus 1.5
Potato – peeled 1.5
Pumpkin 1.5
Celery 1.0
Lentils 1.0
Lettuce 1.0
Bean sprouts 0.5
Cucumber 0.2
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Coconut – fresh 10.0
Popped corn – 1 cup 1.0
Almonds – 30g 4.3
Corn chips – 1 pkt 0.5
Coconut – dried 3.5
Meat – all types 0.0
Peanut paste – 1 serve 3.0
Dairy products 0.0
Brazil nuts – 30g 2.7
Eggs 0.0
Peanuts 2.4
Fats 0.0 Cashews – 30g 2.4
Sugars 0.0
Hazel nuts – 30g 1.8