Fibre Content in Fruits and Nuts

fruits

 

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

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