Fibre Counter
Use this convenient table to compare the fibre in everyday foods
Breads
1 medium Lebanese bread, wholemeal
1 medium Bagel, wholemeal
1 slice Bread, wholemeal
1 muffin Muffin, English, white
1 slice Bread, mixed grain
1 slice Bread, white high fibre
1 slice Bread, fruit
1 slice Bread, white
Cereals
¾ cup Kellogg’s All-Bran® Original
1 cup Kellogg’s All-Bran® Wheat Flakes
¾ cup Kellogg’s Sultana Bran®
2/3 cup Kellogg’s Guardian®
¾ cup Kellogg’s Special K Advantage ®
¾ cup Kellogg’s Just Right®
2 Wheat biscuits
1 cup Porridge
Rice and Pasta
1 cup Pasta, wholemeal
1 cup Barley
1 cup Pasta, regular
100g Polenta, cooked
1 cup Rice, brown
1 cup Rice, white
1 cup Noodles, rice
1 cup Couscous
Fruit and Vegetables
½ cup Pea, cooked
1 cup Strawberries
1 medium Apple
1 small Banana
200g Orange
1 small Potato, peeled
1 medium Carrot, cooked
1 cup Lettuce
Miscellaneous
½ cup Three bean mix
1 bar Be Natural® Trail Bars - Berry
4 Whole wheat crispbread
½ cup Lentils
30g Mixed nuts
1 slice Banana / carrot cake
3 Wheatmeal sweet biscuit
1 Tbs Sesame seeds
Fibre (g)
5.5
2.9
2
1.9
1.6
1.57
1.3
0.9
13.3
7.7
6.7
6.4
6.2
3.6
3.6
2.9
9.4
3.3
3
3
2.7
1
0.8
0.2
5.3
3.5
3.15
2.5
2.3
2.3
1.9
0.6
6.2
4
3
2.6
2.5
1.5
1.3
1.1
With this convenient table you can compare the fibre in different foods, helping you to make
high-fibre food choices everyday.
Fibre is found only in foods of plant origin: cereals, vegetables, fruit, lentils and nuts. Fibre is
the non-digestible part of these plant foods.
The recommended daily intake of fibre for adults is at least 25-30 grams. This can be
achieved by making higher fibre food choices and eating fruit and vegetables everyday.
Choose breakfast cereals that have more than 3 grams of fibre per serve, like Kellogg's AllBran®, to increase your fibre intake. You can find ideas on adding cereals to different recipes
on www.all-bran.com.au
The Gut Foundation is a not-for-profit organisation which conducts research and educates the
public about the treatment and prevention of gastrointestinal conditions and diseases. For
more information on the benefits of fibre visit www.gutfoundation.com
Developed 2011
® registered trade mark. Kellogg (Aust) Pty Ltd
Nuttab 2006: Australian Food Composition Tables, Food standards Australia and New Zealand 2006
Foodworks 2007
Dietary fibre information: www.nrv.gov.au/disease/macronutrient_dietary.htm
Dietary fibre information:
Micronutrients and dietary fibre: Dietary Fibre
http://www.nrv.gov.au/disease/macronutrient_dietary.htm