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 701–800 of 816. Values per 100g fresh weight.

# Food Per 100g Level
★ Plums, yellow, flesh and skin, raw 1 g
★ Plums, yellow, flesh and skin, raw, weighed with stones 1 g
★ Melon, Canteloupe-type, flesh only 1 g
4 Potatoes, russet, without skin, raw 1 g
5 Potatoes, gold, without skin, raw 1 g
6 Tomato 1 g
7 Plum, black, with skin, raw 0.942 g
8 Mandarin, seedless, peeled, raw 0.93 g
9 Mango, Ataulfo, peeled, raw 0.902 g
10 Courgette, raw 0.9 g
11 Rice (White, Long Grain) 0.9 g
12 Rice (White, Basmati) 0.9 g
13 Porridge, made with milk and water 0.9 g
14 Porridge, made with water 0.9 g
15 Porridge, made with whole milk 0.9 g
16 Yorkshire pudding, made with whole milk 0.9 g
17 Rice, white, basmati, raw 0.9 g
18 Rice, white, basmati, easy cook, raw 0.9 g
19 Rice, white, long grain, raw 0.9 g
20 Rice, brown, wholegrain, boiled in unsalted water 0.9 g
21 Rice, brown, easy cook, boiled in unsalted water 0.9 g
22 Rice, white, Italian Arborio risotto, raw 0.9 g
23 Chicory, pale variety, raw 0.9 g
24 Potatoes, new and salad, boiled in unsalted water, flesh and skin 0.9 g
25 Potatoes, old, mashed with butter 0.9 g
26 Beansprouts, mung, stir-fried in rapeseed oil 0.9 g
27 Potatoes, new and salad, boiled in salted water, flesh and skin 0.9 g
28 Potatoes, old, baked, flesh only, weighed with skin 0.9 g
29 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 0.9 g
30 Squash, butternut, boiled in unsalted water 0.9 g
31 Radish, red, flesh and skin, raw 0.9 g
32 Peaches, canned in syrup, whole contents 0.9 g
33 Cherries, glace 0.9 g
34 Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips 0.9 g
35 Cherries, flesh and skin, raw 0.9 g
36 Grapefruit, flesh only, raw, weighed with peel and pips 0.9 g
37 Tomato ketchup 0.9 g
38 Salad, Greek 0.9 g
39 Cabbage, bok choy, raw 0.881 g
40 Bell Pepper (Red) 0.811 g
41 Oat milk (unsweetened) 0.8 g
42 Rice, white, pudding, raw 0.8 g
43 Rice, brown, basmati, boiled in unsalted water 0.8 g
44 Rice, Thai fragrant, raw 0.8 g
45 Gherkins, raw 0.8 g
46 Potatoes, old, raw, flesh only 0.8 g
47 Pepper, capsicum, red, boiled in unsalted water 0.8 g
48 Pepper, capsicum, yellow, boiled in unsalted water 0.8 g
49 Cherries, stewed without sugar 0.8 g
50 Peaches, canned in juice, whole contents 0.8 g
51 Cherries, flesh and skin, raw, weighed with stones 0.8 g
52 Chocolate nut spread 0.8 g
53 Tomatoes, canned, whole contents 0.8 g
54 Potato, leek and celery bake 0.8 g
55 Swede, flesh only, boiled in unsalted water 0.7 g
56 Lychees, raw, flesh only 0.7 g
57 Grapes, green 0.7 g
58 Grapes, average 0.7 g
59 Grapes, average, weighed with pips 0.7 g
60 Melon, Canteloupe-type, flesh only, weighed with skin 0.7 g
61 Pickles, cucumber, dill or kosher dill 0.7 g
62 Cucumber 0.7 g
63 Noodles, rice, fine, dried, boiled in unsalted water 0.7 g
64 Pilau, mushroom, homemade 0.7 g
65 Cherries, stewed without sugar, weighed with stones 0.7 g
66 Rice, white, long grain, easy cook, boiled in unsalted water 0.7 g
67 Peppers, bell, orange, raw 0.677 g
68 Squash, summer, yellow, includes skin, raw 0.669 g
69 Tomatoes, whole, canned, solids and liquids, with salt added 0.611 g
70 Soy milk (unsweetened) 0.6 g
71 Rice, white, basmati, boiled in unsalted water 0.6 g
72 Marrow, boiled in unsalted water 0.6 g
73 Carrot juice 0.6 g
74 Celery, boiled in unsalted water 0.6 g
75 Grapes, red 0.6 g
76 Melon, Canteloupe-type, flesh only, weighed whole 0.6 g
77 Melon, flesh only, average 0.6 g
78 Tomato juice 0.6 g
79 Squash, summer, green, zucchini, includes skin, raw 0.527 g
80 Rice (White, Jasmine) 0.5 g
81 Sago, raw 0.5 g
82 Rice, white, long grain, boiled in unsalted water 0.5 g
83 Marrow, raw 0.5 g
84 Bananas, flesh only 0.5 g
85 Pineapple, flesh only, raw, weighed with skin and top 0.5 g
86 Tapioca, raw 0.4 g
87 Lychees, flesh only, raw, weighed with skin and stone 0.4 g
88 Melon, Galia, flesh only 0.4 g
89 Melon, yellow flesh, flesh only 0.4 g
90 Melon, flesh only, average, weighed whole 0.4 g
91 Melon, flesh only, average, weighed with skin 0.4 g
92 Coconut milk, retail 0.4 g
93 Wine, mulled wine, homemade 0.4 g
94 Flour, rice, white, unenriched 0.35 g
95 Rice, pilau, plain, homemade 0.3 g
96 Mandarin oranges, canned in juice, whole contents 0.3 g
97 Melon, Galia, flesh only, weighed whole 0.3 g
98 Melon, Galia, flesh only, weighed with skin 0.3 g
99 Soup, mushroom, carton, chilled 0.3 g
100 Almond milk (unsweetened) 0.2 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.