Fibre

Fibre is a type of carbohydrate that supports digestion and helps food feel more filling.

Unit: g

Daily recommendation

A common target is around 25-30 g per day for adults.

Exact recommendations vary by country, sex, age and energy intake.

Foods highest in fibre

Sort by

Food	Amount per 100 g	Category
Chia seeds Variant: Dry	34.4 g	Seeds
Mung beans Variant: Dry	18.3 g	Legumes
Cañihua Variant: Grain flakes	15.5 g	Cereals and grains
Artichoke Variant: Raw	14 g	Vegetables
Almonds Variant: Raw	12.5 g	Nuts
Lentils Variant: Raw	10.7 g	Legumes
Avocado Variant: Raw	10.6 g	Fruits
Oats Variant: Dry	10.6 g	Cereals and grains
Wholegrain wheat flour Variant: Dry	10.2 g	Cereals and grains
Pistachios Variant: Roasted, unsalted	10.2 g	Nuts
Fig Variant: Dried fig	9.8 g	Fruits
Maca Variant: Flour	8.6 g	Other
Peanuts Variant: Raw	8.6 g	Nuts
Millet Variant: Raw	8.5 g	Cereals and grains
Kiwicha Variant: Dry grain	8.4 g	Cereals and grains
Cashews Variant: Roasted, unsalted	8.4 g	Nuts
Dried apricots Variant: Dry	8.3 g	Fruits
Lentils Variant: Cooked	7.9 g	Legumes
Chickpeas Variant: Cooked	7.6 g	Legumes
Corn flour Variant: Dry	7.04 g	Cereals and grains
Beans Variant: Cooked	6.4 g	Legumes
Mung beans Variant: Cooked	6.4 g	Legumes
Wheat pasta Variant: Wholegrain dry	6.1 g	Cereals and grains
Quinoa Variant: Raw	5.9 g	Cereals and grains
Walnuts Variant: Raw	5.21 g	Nuts
Prunes Variant: Dry	5.1 g	Fruits
Wheat pasta Variant: Wholegrain cooked	5.1 g	Cereals and grains
Raspberries Variant: Raw fruit	4.3 g	Fruits
Parsley Variant: Raw	4.3 g	Vegetables
Raisins Variant: Dry	4.2 g	Fruits
Buckwheat Variant: Raw	4 g	Cereals and grains
Strawberry Variant: Raw fruit	3.8 g	Fruits
Dill Variant: Raw	3.5 g	Vegetables
Green beans Variant: Cooked	3.2 g	Vegetables
White wheat flour Variant: Dry	3.2 g	Cereals and grains
Pear Variant: Raw	3.1 g	Fruits
Brown rice Variant: Raw	3.02 g	Cereals and grains
Eggplant Variant: Raw	3 g	Vegetables
Wheat pasta Variant: Dry	2.91 g	Cereals and grains
Sweet potato Variant: Raw	2.9 g	Vegetables
Fig Variant: Black fig	2.9 g	Fruits
Tarwi Variant: Cooked	2.8 g	Legumes
Carrot Variant: Raw	2.8 g	Vegetables
Beetroot Variant: Raw	2.8 g	Vegetables
Banana Variant: Raw	2.7 g	Fruits
Ginger Variant: Raw	2.7 g	Vegetables
Green beans Variant: Raw	2.7 g	Vegetables
Sweet corn Variant: Fresh grain	2.7 g	Cereals and grains
Broccoli Variant: Raw	2.6 g	Vegetables
Eggplant Variant: Cooked	2.5 g	Vegetables
Cabbage Variant: Raw	2.5 g	Vegetables
Beetroot Variant: Cooked	2.5 g	Vegetables
Apple Variant: Raw	2.4 g	Fruits
Blueberries Variant: Raw fruit	2.4 g	Fruits
Potato Variant: Raw, peeled	2.2 g	Vegetables
Asparagus Variant: Cooked	2.2 g	Vegetables
Celery stalk Variant: Raw	2.2 g	Vegetables
Cauliflower Variant: Raw	2.2 g	Vegetables
Spinach Variant: Raw	2.2 g	Vegetables
Wheat pasta Variant: Cooked	2.2 g	Cereals and grains
Asparagus Variant: Raw	2.15 g	Vegetables
Garlic Variant: Raw	2.1 g	Vegetables
Turnip Variant: Cooked	2.1 g	Vegetables
Pumpkin Variant: Cooked	2 g	Vegetables
Cauliflower Variant: Cooked	2 g	Vegetables
Potato Variant: Boiled in water	1.8 g	Vegetables
Leek Variant: Raw	1.8 g	Vegetables
Turnip Variant: Raw	1.8 g	Vegetables
Brown rice Variant: Cooked	1.8 g	Cereals and grains
Mandarin Variant: Raw fruit	1.7 g	Fruits
Papaya Variant: Raw fruit	1.7 g	Fruits
Onion Variant: Raw	1.7 g	Vegetables
Mango Variant: Raw fruit	1.6 g	Fruits
Zucchini Variant: Cooked	1.5 g	Vegetables
Plum Variant: Raw fruit	1.4 g	Fruits
Onion Variant: Cooked	1.4 g	Vegetables
White rice Variant: Raw	1.3 g	Cereals and grains
Millet Variant: Cooked	1.3 g	Cereals and grains
Melon Variant: Raw fruit	1.3 g	Fruits
Lettuce Variant: Raw	1.3 g	Vegetables
Tomato Variant: Raw	1.2 g	Vegetables
Peach Variant: Raw fruit	1.03 g	Fruits
Zucchini Variant: Raw	1 g	Vegetables
Grapes Variant: Raw	0.9 g	Fruits
Watermelon Variant: Raw fruit	0.5 g	Fruits
Cucumber Variant: Raw	0.5 g	Vegetables
Pumpkin Variant: Raw	0.5 g	Vegetables
White rice Variant: Cooked	0.4 g	Cereals and grains
Chicken breast Variant: Cooked	0 g	Meat
Beef Variant: Liver	0 g	Meat