The CalorieKing Fibre Guide

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Mini fibre counter

Food	Fibre (g)
Breakfast cereals
Kellogg's All-Bran, 45g	12
Kellogg's Just Right, 45g	3.8
Sanitarium Weet-Bix, 30g	3.3
Sanitarium Cornflakes, 30g	1
Uncle Toby's Fibre Plus, 45g	6.4
Freedom Foods Gluten/Wheat-Free Muesli	3
Kellogg's Special K, 30g	1
Bread
White, 1 slice, 25g	0.6
Wholemeal, 1 slice, 30g	1.8
Multi-grain, 1 slice, 30g	1.4
Dark rye bread, 1 slice, 30g	2.4
Hyfibre White, 1 slice, 37g	2
Wonder White, 1 slice, 33g	1.2
Fruit loaf, 1 slice, 30g	1
Pasta and Rice
White rice, cooked, 1 cup	1.6
Brown rice, cooked, 1 cup	2.4
Pasta, cooked, 1 cup	1.5
Wholemeal pasta, cooked, 1 cup	8.3
Nuts and Seeds
Almonds, raw, 30g	2.7
Peanut butter, 1 tablespoon	2.2
Sunflower seeds, 30g	3.3
Psyllium husks, 1 tablespoon	4
Fruits
Apple, large, with skin	4.7
Avocado, 1/2 medium	1.2
Banana, medium	3
Kiwi Fruit, medium	3.5
Orange, large	6
Dried apricots, 30g	2.7
Dried figs, 30g	4.4
Vegetables
Asparagus, 5 spears	1.5
Beans, green, 1 cup	3.6
Carrot, 1 medium	4.2
Cauliflower, 1 cup	4
Mushrooms, 100g	2.5
Potato, medium, with skin	5.3
Lentils, Beans, Soybean products
Tofu, firm, 125g	2.8
Lentils, cooked, 100g	4
Red kidney beans, canned, 1 cup	13
Baked beans, 1/2 cup	6

For more information and fibre counts, refer to Allan Borushek's Pocket Calorie, Fat, and Carbohydrate Counter or the CalorieKing.com.au Food Database. (see link below)