Fibre Content in Fruits and Nuts
How much fibre should you be eating:
Adults: 20g – 30g per day
Children aged 2 to 18: Age of child + 5 g
(eg. 7 year old : 7+5 = 12g per day)
Fibre Content in Fruits and Nuts (grams)
Fruits:
Apple, 1 small – 1.3
Avocado, 1/2 – 2.6
Banana, 1 medium – 1.1
Blackberries, 10 nos – 1.55
Dates – dried, 5 nos – 3
Fruit cocktail, small bowl – 1.2
Grapefruit, 1/2 – 1
Grapes, 10 nos – 0.6
Kiwi fruit, 1 medium – 1.1
Mango, 1 slice – 1
Melon, 1 slice – 1.5
Orange, 1 small – 2
Peach, 1 small – 1.1
Pear, 1 medium – 3.3
Pineapple, 1 large slice – 1
Plum, 1 small – 0.5
Prunes, dried, 5 nos – 2.3
Raisins, 1 Tbsp – 0.6
Raspberries, 10 nos – 1
Naartjie, 1 medium – 1.5
Strawberries, 5 nos – 0.7
Sultanas, 25 nos – 0.5
Nuts:
Almonds, 6 whole – 1
Pecan, 100g – 10
Macadamia, 100g – 8.6
Cashews, 100g – 3.3
Peanuts, 10 nos – 0.8
Peanut Butter, 1 Tbsp – 1.4
Increase the amount of fruits and nuts, high in fibre for a healthy diet. To find other food which is rich in fibre visit the below links
Fibre content in Breakfast Cereals
Fibre content in Bread and Biscuits