Food / Dietary fibre content

Bread (average slice)

Grams

Vegetables (serve ½ cup)

Grams

White

0.6

Asparagus

1.5

Toast thickness

0.9

Beans, green

3.0

High fibre white

1.8

Kidney, soya, canned baked

9.5

Multigrain

2.0

Beansprouts

0.5

Wholemeal

2.4

Broccoli

4.0

Fruit loaf

1.0

Brussels sprouts

3.0

Bread roll (white)

1.4

Cabbage

2.0

Bread roll (wholemeal)

5.1

Carrots

3.0

Muffin (half)

1.2

Cauliflower

2.0

Rye crispbread (2)

1.2

Clelery

1.0

Crackerbread (wholemeal 2)

1.2

Corn on the cob (1)

6.5

Cucumber

0.2

Breakfast cereals (average serve)

Lentils

7.5

Porridge

5.0

Lettuce

1.0

Weetbix (2)

2.8

Mushrooms

2.05

Allbran

9.5

Parsnip

3.0

Bran flakes

7.0

Peas

7.5

Cornflakes, Special K

-

Potato (with skin)

3.0

Muesli

8.0

Potato (peeled)

1.5

Muesli flakes

3.6

Pumpkin

1.5

Nutrigrain, Rice Bubbles

-

Spinach

4.5

Unprocessed bran (1tbsp)

3.0

Sweet potato

2.5

Wheatgerm (1tbsp)

2.0

Tomato

2.0

White rice (1cup cooked)

1.4

Yam

4.0

Brown rice (1cup cooked)

2.8

Zucchini

2.0

Pasta (average serve)

3.5

Cracked wheat (average serve)

6.5

Fruits

Grams

Nuts & Seeds

Grams

Apple (with skin)

3.3

Almonds (30g)

4.3

Apricots (100g)

2.0

Brazil nuts (30g)

2.7

Avocado (half)

2.0

Cashews (30g)

2.4

Banana (average)

4.0

Coconut (fresh 75.g)

10.0

Blackberries (half punnet)

9.0

Coconut (dried 15g)

3.5

Cherries (150g)

2.5

Hazel nuts (30g)

1.8

Figs (1 fresh)

2.5

Peanuts (30g)

2.4

Grapes (200g)

1.8

Peanut butter (average)

3.0

Grapefruit (half)

2.0

Macadamia nuts (30g)

2.0

Kiwifruit (average)

2.2

Peacan nuts (30g)

2.5

Mango

3.5

Pine nuts (30g)

2.0

Melon (200g)

2.0

Walnuts (30g)

1.6

Nectarine (1 large or 2 small)

2.5

Pepitas (pumpkin seeds 30g)

3.0

Orange (average)

3.0

Sesame seeds (5g)

1.3

Passionfruit (2 average)

6.5

Sunflower seeds (20g)

3.3

Pawpaw (150g slice)

3.5

Popped corn (1 cup)

1.0

Peach (average)

1.8

Corn chips (small packet)

0.5

Pear (average)

3.5

Pineapple (average slice)

2.1

Meat and dairy products

Plums (2)

3.2

Meat of all types

0

Prunes (6 medium)

8.0

Milk, cheese, dairy products

0

Raisins or sultanas (50g)

3.5

Eggs, fats

0

Raspberries (half punnet)

9.3

Sugars

0

Rhubarb, cooked (average serve)

4.0

Strawberries (half punnet)

2.8