A quick reference for how much fibre common foods actually contain, per 100g and per a standard serve size where one is defined. Figures are from Australian food composition data.
Grains and Cereals
| Food | Fibre per serve |
|---|
| Rolled oats, half a cup dry (40g) | 4g |
| Wholemeal bread, 1 slice (36g) | 3g |
| Multigrain bread, 1 slice (36g) | 3g |
| Wholemeal pasta, 100g cooked | 4g |
| Brown rice, 100g cooked | 1.5g |
Legumes
| Food | Fibre per 100g |
|---|
| Lentils | 5g |
| Chickpeas / baked beans / soy beans | 6g |
| Red kidney or cannellini beans | 6.5g |
| Broad beans | 6g |
Fruit and Vegetables
| Food | Fibre per 100g |
|---|
| Apple (varies by variety) | 2.1-2.5g |
| Raspberries or blackberries | 6g |
| Carrot or sweet potato, skin on | 3.5g |
Nuts
| Food | Fibre per serve |
|---|
| Almonds, peanuts or Brazil nuts, a small handful (30g) | 3g |
A Note on Serve Sizes
Where a standard serve size exists (from the Australian Guide to Healthy Eating), figures above use it. Where they don't, figures are per 100g, which is a more useful comparison point than an arbitrary serve. For how these add up against the daily benchmarks, see how much fibre you need a day and what 30g of fibre actually looks like.
Sources
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