How Much Fibre Is in a Banana, an Apple or a Kiwi? A UK A to Z

An 80 g portion of banana gives about 1.1 g of fibre, an 80 g apple eaten with its skin about 1.0 g and 80 g of kiwi flesh about 2.2 g, against the 30 g a day UK adults are advised to eat. Eggs, milk, cheese, meat and fish contain none.^{1, 2} The table lists 71 foods by UK portion and per 100 g from CoFID 2021, the UK's national food composition dataset. This page is one spoke of the Wellgard fibre guide.

Evidence at a glance

• Data: one national dataset, CoFID 2021, for every food in the table, plus one laboratory analysis of brewed coffee.
• Largest single source: CoFID's table of 2,887 foods.
• Highest figure per portion: 120 g of red kidney beans boiled from dried, about 13.3 g.
• Not measured in any UK table: the fibre in a kiwi eaten with its skin.

Sources checked on 13 October 2026.

How much fibre is in each food? The UK table

Every value is CoFID's AOAC fibre figure, which counts resistant starch and lignin as well as non-starch polysaccharides; the 30 g target uses the same basis.¹ Portions follow the NHS 5 A Day sizes, 80 g of fresh fruit or vegetables and 30 g of dried fruit; the rest match which foods are high in fibre.³ Fibre "can depend on how it is made or prepared", the NHS notes, so every figure is approximate.²

How much fibre is in fruit?

Per 80 g, strawberries and raspberries give about 3.0 g, blackberries 2.7 g, avocado 2.5 g, and pear and kiwi 2.2 g each. Banana (1.1 g), apple, orange, grapes, pineapple and melon (about 1.0 g) and mango (0.9 g) sit lower. Dried fruit is denser: 30 g of dried figs gives about 3.0 g and dates 2.3 g.¹ CoFID gives watermelon no AOAC figure.

How much fibre is in vegetables?

Per 80 g, frozen peas give about 4.4 g, green beans 3.3 g, raw carrots 3.1 g and boiled broccoli 2.2 g; cucumber, courgette and raw mushrooms about 0.6 g.¹ Potatoes are a starchy food rather than one of your 5 A Day, yet a 220 g baked potato with its skin gives about 5.7 g, against 2.9 g for 180 g peeled and boiled.^{1, 3} The NHS says to "go for potatoes with their skins on".²

How much fibre is in pulses, grains and cereals?

Pulses carry the most per portion: 120 g of red kidney beans boiled from dried give about 13.3 g (canned, 8.2 g), lentils 8.9 g, canned chickpeas 8.5 g and 200 g of baked beans 9.8 g. Wholegrains beat their white versions: 180 g of wholewheat spaghetti gives 7.6 g against 4.5 g, two slices of wholemeal bread 5.6 g against 2.0 g. A 40 g bowl of bran flakes gives 5.4 g; cornflakes give 1.0 g.¹

How much fibre is in nuts, seeds and snacks?

A 20 g handful of almonds gives about 2.5 g and peanuts or pistachios 1.5 g; 25 g of salted popcorn gives 2.3 g, twice the figure for crisps.¹ CoFID has no entry for chia or linseed and no AOAC figure for walnuts or plain chocolate; the psyllium, chia and flaxseed comparison gives the seeds per tablespoon.

Which foods have no fibre at all?

Animal foods and oils carry none: CoFID lists boiled eggs, semi-skimmed milk, Cheddar, plain yoghurt, chicken breast, minced beef, cod and olive oil at 0 g per 100 g.¹ A meal built on them gets its fibre from what sits beside them.

How much fibre is in coffee, tea and juice?

CoFID lists brewed coffee and black tea at 0 g.¹ One laboratory analysis of espresso, filter and instant coffee, using a method designed for drinks, found 0.47 to 0.75 g of soluble fibre per 100 ml, roughly 1.2 to 1.9 g in a 250 ml mug.⁴ Orange and apple juice hold only a trace, and the NHS caps juice and smoothies together at 150 ml a day.^{1, 3} Does prune juice help constipation covers the prune trials.

What do "source of fibre" and "high fibre" mean on a label?

In Great Britain a food may claim to be a "source of fibre" only with at least 3 g of fibre per 100 g or 1.5 g per 100 kcal, and "high fibre" only with at least 6 g per 100 g or 3 g per 100 kcal; the NHS uses the same 6 g line.^{2, 5} By those per-100 g lines, wholemeal bread, oats, bran cereals, kidney beans, lentils, chickpeas, almonds and dried figs clear 6 g; strawberries, raspberries, raw carrots, peas and baked beans clear 3 g; banana, at 1.4 g, clears neither.¹

What we don't know

• No UK figure is published for a kiwi eaten with its skin; CoFID's kiwi entries are flesh only.
• CoFID gives no AOAC figure for watermelon, walnuts, plain chocolate, tofu or mature spinach, and has no entry for chia or linseed.
• CoFID gives one average per food, not a range for variety or ripeness.
• Only one laboratory analysis we found has measured the fibre in brewed coffee, and the food tables still list it at zero.

Frequently asked questions

How much fibre is in a kiwi with the skin on?

CoFID lists kiwi flesh only, at 2.7 g per 100 g, or about 2.2 g per 80 g. Eating the skin adds its own fibre, but no UK table gives a figure.¹

Are eggs or chicken high in fibre?

No. Eggs, chicken, meat, fish, milk and cheese contain no fibre: CoFID lists each at 0 g.¹

Is one banana a day enough fibre?

No. An 80 g portion gives about 1.1 g, under 4% of the 30 g adults are advised to eat, and an apple about the same.^{1, 2} How much fibre you need a day builds a 30 g day in UK portions.

How much fibre is in 100 g and 150 g of raspberries?

About 3.7 g in 100 g of raw raspberries and 5.6 g in 150 g.¹

Does cooking change the fibre in vegetables?

The figure per 100 g moves. Broccoli is 4.0 g raw, 3.8 g steamed and 2.8 g boiled; carrots fall from 3.9 g to 2.8 g when boiled, while white mushrooms rise from 0.7 g raw to 2.6 g stewed. Toasting wholemeal bread lifts it from 7.0 g to 8.2 g as water leaves the slice.¹

Sources

1. Public Health England. McCance and Widdowson's Composition of Foods Integrated Dataset (CoFID) 2021, AOAC fibre column, and user guide. gov.uk. National reference dataset, 2,887 foods. Last updated 19 March 2021.
2. NHS. How to get more fibre into your diet. nhs.uk. Page last reviewed 2 March 2026.
3. NHS. 5 A Day portion sizes. nhs.uk. Page last reviewed 19 July 2022 (review overdue).
4. Díaz-Rubio ME, Saura-Calixto F. Dietary fiber in brewed coffee. Journal of Agricultural and Food Chemistry, 2007. PubMed 17295507. Laboratory analysis, three brewing methods; no participants.
5. Regulation (EC) No 1924/2006, Annex (nutrition claims), as it applies in Great Britain. legislation.gov.uk. Legislation.

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