How much fibre do your favourite foods contain?

Need to know just how much fibre your favourite meals contain and just how to obtain more in what you eat? This is a simple at-a-glance guide. Meals are listed because when much fibre they contain, in climbing down order.

Breads

Bread toasted bread (consists of every part from the milled wheat grain): 2.2g fibre per slice

Granary bread (created using brown flour with added malted whole grain products): 1.7g fibre per slice

Ciabatta: 1.5g fibre per small chunk

Bagel: 1.4g fibre each

Ryvita: 1.4g fibre each

Brown bread (whitened bread with added bran): 1.3rd generation fibre per slice

Whitened bread: .8g fibre per slice

Beans and pulses

Broad beans: 16g 50g dried

Baked beans: 14g per 400g container

Red-colored kidney beans: 12.4g per 400g container

Butter beans: 8g per 50g dry weight

Chickpeas: 8g per 400g container

Soy products beans: 7.8g per 50g dry weight

Dried beans (brown and eco-friendly): 4.4g per 50g dry weight

Hummus: 3rd generation per 25g

Dried beans (red-colored): 2.5g per 50g dry weight

Brown grain: .9g fibre per 50g dry weight

Breakfast cereal products

Shredded Wheat (two biscuits): 4.4g

All Bran: 7.3rd generation 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: .6g per 30g serving

Grain Crispies: .2g per 30g serving

Cornflakes: .3rd generation per 30g serving

Veggies

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

Yams: 2.4g per 100g

Turnips: 2.4g per 100g

Mange tout: 2.3rd generation per 100g

Leeks: 2.2g per 100g

Green spinach: 2.1g per 100g

Sweetcorn: 2.1g per 100g

Jacket potato: 2.7g per 100g

Boiled potato: 1.1g per 100g

Courgettes: .9g per 100g

Nuts

Coconut: 7.3rd generation per 100g of flesh

Walnuts: 3.7g per 50g (shelled)

Hazelnuts: 3.3rd generation per 50g (shelled)

Peanuts: 3.1g per 50g (shelled)

Pistachio nuts: 3rd generation 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

Bananas: 1.1g per 100g

Grapes: .7g per 100g

Dried fruits

Dried figs: 3.8g per 50g

Dried apricot: 3.1g per 50g

Dried dates: 2g per 50g