BRAN - quantities in various foods

[PAHaworth]

Remember you need to be aiming to get at least 30g of fibre as an adult per day.

TYPICAL AMOUNT OF fibre IN CERTAIN FOODS:
• Wholemeal bread - 1 slice 2.6 g
• White bread - 1 slice 0.8 g
• Ryvita - 1 cracker 1.2 g
• Digestive - 1 biscuit 0.8 g
• Pastry - small square 0.5 g
• Wholemeal pastry – small square 1.7 g
• All Bran - bowl 7.5 g
• Bran Flakes - bowl 4.2 g
• Cornflakes - bowl 1.9 g
• Puffed Wheat - bowl 2.5 g
• Porridge - bowl 1.4 g
• Shredded Wheat – 1 biscuit 2.7 g
• Weetabix – 1 biscuit 2.2 g
• Rice (brown) - 56g [2 oz] 2.5 g
• Rice (white) - 56g [2 oz] 1.4 g
• Spaghetti - 56g [2 oz] 2.7 g
• Spaghetti (wholemeal) – 56g [2 oz] 6.0 g
• Baked Beans - 4 tbs 8.7 g
• Peas (frozen) - 3 tbs 10.8 g
• Boiled potato - small 0.6 g
• Boiled cabbage - 3 tbs 2.5 g
• Sweetcorn - 2tbs 2.8 g
• Banana - 1 medium 3.4 g
• Apple - 1 medium 1.5 g
• Orange - 1 medium 2.4 g
• Peanuts - 28g [1 oz] 2.4 g
• Lettuce - 28g [1 oz] 0.5 g
• Tomato - 56g [2 oz] 0.9 g
• Hazelnuts - 28g [1 oz] 1.8 g
• Apricots - 28g [1 oz] 7.2 g
• Raisins - 28g [1 oz] 2.0 g