How much fibre do your favourite foods contain?

Want to know how much fibre your favourite foods contain and how to get more in your diet? Here is a simple at-a-glance guide. Foods are listed by how much fibre they contain, in descending order.

Breads

Wholemeal bread (contains all parts of the milled wheat grain): 2.2g fibre per slice

Granary bread (made with brown flour with added malted whole grains): 1.7g fibre per slice

Ciabatta: 1.5g fibre per small chunk

Bagel: 1.4g fibre each

Ryvita: 1.4g fibre each

Brown bread (white bread with added bran): 1.3g fibre per slice

White bread: 0.8g fibre per slice

Beans and pulses

Broad beans: 16g 50g dried

Baked beans: 14g per 400g tin

Red kidney beans: 12.4g per 400g tin

Butter beans: 8g per 50g dry weight

Chickpeas: 8g per 400g tin

Soya beans: 7.8g per 50g dry weight

Lentils (brown and green): 4.4g per 50g dry weight

Hummus: 3g per 25g

Lentils (red): 2.5g per 50g dry weight

Brown rice: 0.9g fibre per 50g dry weight

Breakfast cereals

Shredded Wheat (two biscuits): 4.4g

All Bran: 7.3g per 30g serving

Weetabix (two biscuits): 2.9g

Bran flakes: 3.9g per 30g serving

Fruit and fibre: 2.1g per 30g serving

Special K: 0.6g per 30g serving

Rice Crispies: 0.2g per 30g serving

Cornflakes: 0.3g per 30g serving

Vegetables

Avocado (medium): 5.2g each

Peas - canned or frozen: 5.1g per 100g

Peas - fresh: 4.7g per 100g

Okra: 4g per 100g
Parsnips: 4.6g per 100g

Sprouts: 4.1g per 100g

Celeriac: 3.7g per 100g

Kale: 3.1g per 100g

Cabbage (Savoy): 3.1g per 100g

Broccoli: 2.6g per 100g

Fennel: 2.4g per 100g

Sweet potato: 2.4g per 100g

Turnips: 2.4g per 100g

Mange tout: 2.3g per 100g

Leeks: 2.2g per 100g

Spinach: 2.1g per 100g

Sweetcorn: 2.1g per 100g

Jacket potato: 2.7g per 100g

Boiled potato: 1.1g per 100g

Courgettes: 0.9g per 100g

Nuts

Coconut: 7.3g per 100g of flesh

Almonds: 3.7g per 50g

(shelled)

Hazelnuts: 3.3g per 50g (shelled)

Peanuts: 3.1g per 50g (shelled)

Pistachio nuts: 3g per 50g (shelled)

Macadamia nuts: 2.7g per 50g (shelled)

Fruits

Mango: 4.9g each

Papaya: 4.7g each

Blackberries: 3.6g per 100g

Blackcurrants: 3.6g per 100g

Pear: 3.5g each

Orange: 2.7g each

Cooking apple: 2.7g each

Raspberries: 2.5g per 100g

Dessert apple: 1.8g each

Prunes: 2.8g per 50g

Nectarine: 1.8g each

Peach: 1.6g each

Rhubarb: 1.4g 100g

Strawberries: 1.1g per 100g

Grapes: 0.7g per 100g

Dried fruits

Dried figs: 3.8g per 50g

Dried apricot: 3.1g per 50g

Dried dates: 2g per 50g

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