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Fat and Fibre Counter
Dietary fibre absorbs water so you may need to increase your water intake in line with your dietary changes. The fat and fibre counter below is designed to help you choose foods which will contribute towards your daily recommended fibre intake. You can use this counter to calculate fat and fibre contents of different foods, based on average serves for those foods. Simply find the type of food you are interested in, and the fat and fibre content (and serving size) will appear to the right of that food in the counter. Alternatively, use our Fibre Calculator to check your daily intake here. | | Vegetables | | | | Average Serve | Fat [grams] | Fibre [grams] | | Beans, green | 1/2 cup | 0.1 | 2.0 | | Broccoli | 1/2 cup | 0.2 | 2.5 | | Brussel sprouts | 5 | 0.3 | 3.5 | | Carrot | 1/2 cup | 0.1 | 2.0 | | Cauliflower | 1/2 cup | 0.1 | 1.8 | | Lettuce | 1 leaf | 0.1 | 0.9 | | Peas | 1/2 cup | 0.3 | 4.6 | | Potato | 1 med | 0.3 | 1.3 | | Spinach | 1/2 cup | 0.3 | 4.6 | | Sweetcorn | 1 cob | 1.6 | 4.0 | | Tomato | 1 med | 0.1 | 1.5 |
| | | Fruit | | | | Average Serve | Fat [grams] | Fibre [grams] | | Apple | 1 med | 0.2 | 3.1 | | Apricots | 2 med | 0.2 | 2.4 | | Banana | 1 med | 0.1 | 3.1 | | Dried Figs | 5 | 0.5 | 10.7 | | Kiwi fruit | 1 | 0.2 | 2.6 | | Mandarin | 1 med | 0.1 | 1.2 | | Orange | 1 med | 0.1 | 2.4 | | Pear | 1 med | 0.2 | 4.3 | | Pineapple | 1 slice | 0.1 | 2.3 | | Strawberries | 1 cup | 0.1 | 3.2 | | Sultanas | 1 tbsp | 0.1 | 0.8 |
| | | Cereal | | | | Average Serve | Fat [grams] | Fibre [grams] | | Kellogg's® All-Bran® Original | 3/4 cup | 1.4 | 13.3 | | Kellogg's® All-Bran® Tropical | 1/2 cup | 1.8 | 8.4 | | Kellogg's® All-Bran® Wheat Flakes | 2/3 cup | 0.5 | 4.1 | | Kellogg's® All-Bran® Wheat Flakes, Honey Almond | 1 cup | 2.3 | 7.0 | | Rolled Oats | 1 cup | 2.9 | 3.4 | | Bran, unprocessed | 1 tbsp | 0.2 | 2.2 | | Kellogg's® Guardian® | 2/3 cup | 0.4 | 6.4 | | Kellogg's® Sultana Bran | 3/4 cup | 0.8 | 6.4 | | Wheatgerm | 1 tbsp | 0.4 | 1.1 |
| | | Biscuits | | | | Average Serve | Fat [grams] | Fibre [grams] | | Wholemeal crispbread | 2 | 1.2 | 1.5 | | Rye crispbread | 2 | 0.4 | 2.1 | | English Fruit Muffin | 1 | 1.4 | 2.0 | | Mixed Grain Bread | 1 slice | 0.8 | 1.4 | | Wheatmeal biscuit | 2 biscuit | 3.4 | 1.2 | | White bread | 1 slice | 0.7 | 0.8 | | White roll | 1 long | 2.8 | 2.8 | | Wholemeal bread | 1 slice | 0.9 | 2.0 | | Wholemeal roll | 1 round | 2.5 | 6.0 | | White Lebanese bread | 1 bread | 2.5 | 3.1 | | Wholemeal Lebanese bread | 1 bread | 2.1 | 6.9 |
| | | Miscellaneous | | | | Average Serve | Fat [grams] | Fibre [grams] | | Almonds | 1/2 cup | 47.4 | 7.6 | | Baked Beans | 1 cup | 1.4 | 13.2 | | Kidney Beans | 1/2 cup | 0.6 | 6.2 | | Lentils | 1/2 cup | 0.4 | 3.5 | | Nuts, Mixed | 1/2 cup | 43.1 | 5.5 | | Olives | 10 | 3.3 | 3.1 | | Peanuts | 1/2 cup | 41.2 | 4.8 | | Pearl barley | 1 cup | 1.7 | 6.7 | | Rice, white | 1 cup | 0.3 | 1.5 | | Rice, brown | 1 cup | 1.7 | 2.9 | | Sesame seeds | 1 tbsp | 7.2 | 1.3 | | Wholemeal pasta | 1 cup | 1.4 | 9.7 | | White pasta | 1 cup | 0.5 | 3.2 |
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Reference: English R, and Lewis J. Food for Health. A Guide to Good Nutrition with Nutrient Values for 650 Australian Foods. National Food Authority. Australian Government Publishing Service, Canberra, 1992.
*The All-Bran® range of cereals are all high in fibre. Fibre is needed for a healthy digestive system.
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