About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1133 foods have been measured for Fibre (NSP). This is a research tool — nothing here constitutes medical advice.

About Fibre (NSP)

Fibre is the part of plant foods that the small intestine cannot digest. The value shown here uses the UK NSP method (Non-Starch Polysaccharide, also called the Englyst method), which measures cellulose, hemicelluloses, pectins and gums. The US-style AOAC method gives higher numbers because it also includes resistant starch and lignin; NSP figures are roughly 0.7× the AOAC equivalent. Fibre divides into soluble (e.g. oats, beans, apples — feeds gut bacteria, helps lower LDL cholesterol, slows glucose absorption) and insoluble (e.g. wholegrains, vegetable skins — adds bulk, speeds transit, prevents constipation). The UK SACN target is 30 g/day for adults; UK average intake is around 19 g/day. Wholegrains, pulses, vegetables, fruit, nuts and seeds are the only meaningful sources — animal products contain none.

⚠️ Too little

Low fibre intake is associated with constipation, less favourable lipid profile, poorer glycaemic control, increased risk of colorectal cancer, type 2 diabetes, and cardiovascular disease. Reduced microbial diversity in the gut and lower production of short-chain fatty acids such as butyrate, which nourish the colon lining.

🚫 Too much

Very high intakes — particularly increased suddenly — can cause bloating, gas, and abdominal discomfort. People with IBS, IBD or strictures may need to moderate fermentable fibre. Increase fibre gradually with adequate fluid (water) to minimise side effects; the gut microbiome adapts within a few weeks.

Sources: NHS · SACN Carbohydrates and Health · BDA Fibre Food Fact Sheet

Foods Containing Fibre (NSP)

816 foods with recorded data, ranked highest first. Showing 401–500 of 816. Values per 100g fresh weight.

# Food Per 100g Level
★ Aubergine, fried in butter 2.3 g
★ Carrots, young, boiled in unsalted water 2.3 g
★ Broccoli, green, boiled in unsalted water 2.3 g
4 Fennel, Florence, boiled in unsalted water 2.3 g
5 Plantain, ripe, fried in rapeseed oil 2.3 g
6 Aubergine, fried in rapeseed oil 2.3 g
7 Cabbage, average, raw 2.3 g
8 Broccoli, green, boiled in salted water 2.3 g
9 Sweetcorn, baby, stir-fried in rapeseed oil 2.3 g
10 Sweet potato, flesh only, boiled in unsalted water 2.3 g
11 Sweet potato, steamed 2.3 g
12 Olives, green, in brine, drained, flesh and skin, weighed with stones 2.3 g
13 Avocado, Hass, flesh only, weighed with skin and stone 2.3 g
14 Pecan nuts, kernel only, weighed with shells 2.3 g
15 Bread, soda, made with white flour, homemade 2.3 g
16 Bread, white, toasted 2.3 g
17 Lasagne, spinach, wholemeal, homemade 2.3 g
18 Pears, average, stewed without sugar 2.3 g
19 Flour, semolina, coarse and semi-coarse 2.25 g
20 Carrots, frozen, unprepared 2.24 g
21 Cornmeal (Maize) 2.2 g
22 Rice, brown, basmati, raw 2.2 g
23 Rice, brown, easy cook, raw 2.2 g
24 Potato chips, crinkle cut, frozen, fried in corn oil 2.2 g
25 Kohl rabi, raw 2.2 g
26 Sauerkraut 2.2 g
27 Taro, steamed 2.2 g
28 Carrots, old, microwaved 2.2 g
29 Leeks, raw 2.2 g
30 Peas, mange-tout, boiled in unsalted water 2.2 g
31 Dried mixed fruit 2.2 g
32 Pomegranate, flesh and pips, weighed with skin 2.2 g
33 Papaya, flesh only, raw 2.2 g
34 Currant buns, retail 2.2 g
35 Bread, white, crusty bloomer, unsliced, fresh, large 2.2 g
36 Aubergine, stuffed with vegetables, cheese topping 2.2 g
37 Couscous, plain, cooked 2.2 g
38 Beets, raw 2.18 g
39 Pears, raw, bartlett 2.17 g
40 Buckwheat Groats 2.1 g
41 Cole leaves, dried, boiled in unsalted water 2.1 g
42 Squash, spaghetti, baked 2.1 g
43 Taro, boiled in unsalted water 2.1 g
44 Spinach, frozen, boiled in unsalted water 2.1 g
45 Carrots, old, raw 2.1 g
46 Carrots, old, boiled in unsalted water 2.1 g
47 Spinach, mature, raw 2.1 g
48 Spinach, mature, boiled in unsalted water 2.1 g
49 Aubergine, stuffed with rice 2.1 g
50 Cabbage, red, cooked with apple 2.1 g
51 Kiwifruit, green, raw 2.1 g
52 Flour, wheat, all-purpose, unenriched, unbleached 2.1 g
53 Breadsticks, plain 2.1 g
54 Bread, white, average 2.1 g
55 Bhaji, green bean 2.1 g
56 Lasagne, vegetable, wholemeal, homemade 2.1 g
57 Vegetables, stir-fried, takeaway 2.1 g
58 Cabbage, white, raw 2 g
59 Tofu (Firm, Plain) 2 g
60 Aubergine, raw 2 g
61 Flour, rice 2 g
62 Beans, runner, raw 2 g
63 Endive, raw 2 g
64 Pak choi, steamed 2 g
65 Cabbage, red, boiled in unsalted water 2 g
66 Cabbage, average, boiled in unsalted water 2 g
67 Sweetcorn, baby, boiled in unsalted water 2 g
68 Aubergine, flesh and skin, boiled in unsalted water 2 g
69 Ginger, fresh 2 g
70 Passion fruit, flesh and pips, weighed with skin 2 g
71 Sultanas 2 g
72 Brazil nuts, kernel only, weighed with shells 2 g
73 Raisins, dried 2 g
74 Crumpets, toasted 2 g
75 Bread, white, sliced 1.9 g
76 Pine nuts (raw) 1.9 g
77 Flour, gari (cassava flour) 1.9 g
78 Beetroot, raw 1.9 g
79 Swede, flesh only, raw 1.9 g
80 Turnip, boiled in unsalted water 1.9 g
81 Carrots, young, canned in water, re-heated, drained 1.9 g
82 Kohl rabi, boiled in unsalted water 1.9 g
83 Beetroot, cooked in unsalted water 1.9 g
84 Beans, runner, boiled in unsalted water 1.9 g
85 Lentils, red, split, dried, boiled in unsalted water 1.9 g
86 Chives, fresh 1.9 g
87 Currants 1.9 g
88 Kiwi fruit, flesh only, raw 1.9 g
89 Aubergine, stuffed with lentils and vegetables 1.9 g
90 Tortilla, wheat, soft 1.9 g
91 Bread, white, premium 1.9 g
92 Bread, white, sliced, fried in rapeseed oil 1.9 g
93 Milk bread, homemade 1.9 g
94 Casserole, bean and mixed vegetable, homemade 1.9 g
95 Blackberry and apple, stewed without sugar 1.9 g
96 Pasta, plain, fresh, boiled 1.9 g
97 Mushroom, portabella 1.88 g
98 Flour, 00 1.86 g
99 Pear, Anjou, green, with skin, raw 1.85 g
100 Cauliflower, raw 1.8 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.