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 601–700 of 816. Values per 100g fresh weight.

# Food Per 100g Level
★ Potatoes, old, microwaved, flesh and skin 1.4 g
★ Cabbage, white, boiled in unsalted water 1.4 g
★ Onions, baked 1.4 g
4 Potatoes, old, baked, flesh only 1.4 g
5 Asparagus, steamed 1.4 g
6 Squash, butternut, baked 1.4 g
7 Yam, flesh only, boiled in unsalted water 1.4 g
8 Apricots, stewed without sugar, weighed with stones 1.4 g
9 Pears, canned in juice, whole contents 1.4 g
10 Rhubarb, stems only, raw 1.4 g
11 Pears, average, flesh and skin, raw, weighed with core and stalk 1.4 g
12 Kiwi fruit, flesh only, raw, weighed with skin 1.4 g
13 Tomato sauce, homemade 1.4 g
14 Chocolate covered wafer biscuit 1.4 g
15 Doughnuts, ring, iced 1.4 g
16 Pizza, tomato, homemade 1.4 g
17 Leeks in cheese sauce, made with semi-skimmed milk, homemade 1.4 g
18 Leeks in cheese sauce, made with skimmed milk, homemade 1.4 g
19 Tomatoes, crushed, canned 1.36 g
20 Apples, eating, raw (flesh + skin) 1.3 g
21 Lettuce, average, raw 1.3 g
22 Omelette, Spanish, homemade 1.3 g
23 Plantain, green flesh, raw 1.3 g
24 Yam, flesh only, raw 1.3 g
25 Yam, steamed 1.3 g
26 Onions, boiled in unsalted water 1.3 g
27 Rocket, raw 1.3 g
28 Beansprouts, mung, boiled in unsalted water 1.3 g
29 Peas, sugar-snap, boiled in unsalted water 1.3 g
30 Star fruit 1.3 g
31 Peaches, flesh and skin, raw, weighed with stone 1.3 g
32 Plums, average, flesh and skin, stewed without sugar 1.3 g
33 Apples, cooking, stewed without sugar, flesh only 1.3 g
34 Apples, cooking, baked without sugar, flesh only, weighed with skin 1.3 g
35 Grapefruit, flesh only, raw 1.3 g
36 Rhubarb, stems only, stewed without sugar 1.3 g
37 Papaya, flesh only, raw, weighed with skin and pips 1.3 g
38 Stuffing mix, dried, assorted flavours, made up 1.3 g
39 Apple sauce, homemade 1.3 g
40 Shortbread 1.3 g
41 Cauliflower cheese, made with semi-skimmed milk, homemade 1.3 g
42 Garlic mushrooms, not coated, homemade 1.3 g
43 Cauliflower cheese, made with skimmed milk, homemade 1.3 g
44 Cauliflower cheese, made with whole milk, homemade 1.3 g
45 Curry, vegetable, in sweet sauce, UK type, homemade 1.3 g
46 Peppers, green, stuffed with rice, homemade 1.3 g
47 Pears, Nashi, flesh and skin, raw, weighed with core 1.3 g
48 Plantains, overripe, raw 1.25 g
49 Mango, Tommy Atkins, peeled, raw 1.23 g
50 Apples, honeycrisp, with skin, raw 1.2 g
51 Spinach, baby, raw 1.2 g
52 Tomatoes, cherry, raw 1.2 g
53 Mushrooms, closed cup, raw 1.2 g
54 Clementine 1.2 g
55 Satsuma 1.2 g
56 Tangerine 1.2 g
57 Mushrooms, white, raw 1.2 g
58 Rice, wild, boiled in unsalted water 1.2 g
59 Red rice, boiled in unsalted water 1.2 g
60 Cabbage, Chinese, raw 1.2 g
61 Gherkins, pickled, drained 1.2 g
62 Onions, pickled, drained 1.2 g
63 Plantain, boiled in unsalted water, flesh only 1.2 g
64 Courgette, fried in butter 1.2 g
65 Courgette, boiled in unsalted water 1.2 g
66 Plums, average, flesh and skin, stewed without sugar, weighed with stones 1.2 g
67 Citrus fruit, soft/easy peelers, flesh only 1.2 g
68 Apples, cooking, raw, flesh only, weighed with skin and core 1.2 g
69 Pineapple, flesh only, raw 1.2 g
70 Nectarines, flesh and skin, raw 1.2 g
71 Coleslaw, not low calorie, retail 1.2 g
72 Vegetable bake, homemade 1.2 g
73 Leeks in cheese sauce, made with whole milk, homemade 1.2 g
74 Bananas, overripe, raw 1.19 g
75 Bananas, ripe and slightly ripe, raw 1.19 g
76 Onions, raw 1.1 g
77 Celery, raw 1.1 g
78 Rice, ready-cooked, "plain", re-heated 1.1 g
79 Pumpkin, flesh only, boiled in unsalted water 1.1 g
80 Chicory, pale variety, boiled in unsalted water 1.1 g
81 Apples, eating, raw, flesh and skin, weighed with core 1.1 g
82 Pears, raw, flesh only, peeled, weighed with skin and core 1.1 g
83 Nectarines, flesh and skin, raw, weighed with stones 1.1 g
84 Roulade, spinach 1.1 g
85 Potatoes, red, without skin, raw 1.1 g
86 Tomatoes, stuffed with rice 1.1 g
87 Salad, Waldorf 1.1 g
88 Peaches, yellow, raw 1.05 g
89 Nectarines, raw 1.05 g
90 Strawberries, raw 1 g
91 Potatoes, boiled (unsalted) 1 g
92 Pumpkin, flesh only, raw 1 g
93 Potatoes, old, boiled in unsalted water, flesh only 1 g
94 Tomatoes, standard, grilled, flesh and seeds only 1 g
95 Pepper, capsicum, red, raw 1 g
96 Pepper, capsicum, yellow, raw 1 g
97 Potato powder, instant, made up with water 1 g
98 Potatoes, old, boiled in salted water, flesh only 1 g
99 Potato powder, instant, made up with whole milk 1 g
100 Potatoes, new and salad, flesh only, raw 1 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.