Fibre Intake Calculator
This Fibre Intake Calculator tells you how much dietary fibre you should be eating each day according to Australian NHMRC guidelines. Most Australians don't get enough fibre - the average intake is just 20-25g when the recommended target is 25-30g per day. Enter your details to see your personalised target and discover the best high-fibre foods to include in your diet.
Enter Your Details
Average Australian adult eats ~20-22g/day
How It Works
The calculator uses Australian NHMRC Adequate Intake (AI) values for dietary fibre, which vary by age and gender. Adult men need 30g/day and adult women need 25g/day. Children's requirements increase with age, from 14g/day for toddlers to 28g/day for teenage boys. Your current estimated intake is compared against your target to show whether you're meeting recommendations.
Quick Reference
| Age Group | Gender | Adequate Intake (AI) | Average Aus. Intake | Status |
|---|---|---|---|---|
| 1-3 years | Both | 14 g/day | ~12 g | Below target |
| 4-8 years | Both | 18 g/day | ~15 g | Below target |
| 9-13 years | Boys | 24 g/day | ~19 g | Below target |
| 9-13 years | Girls | 20 g/day | ~17 g | Below target |
| 14-18 years | Males | 28 g/day | ~22 g | Below target |
| 14-18 years | Females | 22 g/day | ~18 g | Below target |
| 19+ years | Men | 30 g/day | ~22 g | Below target |
| 19+ years | Women | 25 g/day | ~20 g | Below target |
| Pregnant | Women | 28 g/day | ~19 g | Below target |
| Breastfeeding | Women | 30 g/day | ~20 g | Below target |
Source: NHMRC Nutrient Reference Values for Australia and New Zealand (2006). Average Australian intakes from the 2011-12 ABS National Nutrition Survey.
How This Is Calculated
- AI
- = Adequate Intake - the daily intake level sufficient to meet nutrient needs of most healthy individuals
- 30g/day
- = NHMRC target for adult men (19+ years)
- 25g/day
- = NHMRC target for adult women (19+ years)
The Adequate Intake (AI) is used because there is insufficient evidence to establish an Estimated Average Requirement (EAR) for fibre. These values are based on the amount of fibre associated with the lowest risk of cardiovascular disease.
Australian Fibre Content Chart
Fibre grams per standard serve of common Australian foods
| Food | Serve size | Fibre |
|---|---|---|
| Breakfast Cereals | ||
| All-Bran Original | 45g (3/4 cup) | 8.5g |
| All-Bran Wheat Flakes | 40g (1 cup) | 6g |
| Sultana Bran | 45g (3/4 cup) | 5.5g |
| Guardian | 45g (2/3 cup) | 5g |
| Weet-Bix Hi-Bran | 2 biscuits | 7g |
| Weet-Bix Original | 2 biscuits (30g) | 4g |
| Rolled oats | 1/2 cup dry (40g) | 4g |
| Natural muesli | 1/2 cup (50g) | 4g |
| Oat flakes | 1/2 cup | 3g |
| Sustain | 45g (3/4 cup) | 3.5g |
| Just Right | 45g (3/4 cup) | 3.5g |
| Special K Original | 40g (1 cup) | 1.5g |
| Nutri-Grain | 40g (1 cup) | 1.5g |
| Cornflakes | 30g (1 cup) | 1g |
| Rice Bubbles | 30g (1 cup) | 0.5g |
| Breads | ||
| Multigrain bread | 1 slice (36g) | 3g |
| Wholemeal bread | 1 slice (36g) | 3g |
| Light rye bread | 1 slice | 3g |
| Dark rye bread | 1 slice | 3g |
| Wholemeal pita | 1 pita (65g) | 4g |
| White high-fibre / raisin bread | 1 slice | 2.5g |
| White pita | 1 pita | 1.5g |
| White bread | 1 slice | 1g |
| Cereal Grains (per 100g cooked) | ||
| Wholemeal pasta | 100g cooked | 4g |
| Pearl barley | 100g cooked | 3.5g |
| Quinoa | 100g cooked | 2.5g |
| White pasta | 100g cooked | 2g |
| Couscous | 100g cooked | 1.5g |
| Brown rice | 100g cooked | 1.5g |
| White rice | 100g cooked | 0.5g |
| Psyllium husks | 5g (1 tsp) | 4g |
| Wheat bran | 10g | 4g |
| Rice bran | 10g | 2g |
| Oat bran | 10g | 1.5g |
| Vegetables (per 100g) | ||
| Green peas | 100g | 5.5g |
| Brussels sprouts | 100g | 3.5g |
| Beetroot / parsnip / broccoli | 100g | 3g |
| Carrot / sweet potato | 100g | 3.5g |
| Spinach | 100g | 2.5g |
| Cabbage / sweetcorn / green beans | 100g | 2.5g |
| Capsicum / onion / fennel | 100g | 2g |
| Pumpkin / potato / turnip | 100g | 2g |
| Cauliflower / eggplant / leek | 100g | 2g |
| Cucumber / mushroom / lettuce | 100g | 1g |
| Zucchini / celery / tomato | 100g | 1g |
| Legumes (per 100g) | ||
| Broad beans | 100g | 6g |
| Chickpeas / baked beans / soy beans | 100g | 6g |
| Red kidney beans / cannellini beans | 100g | 6.5g |
| 4 Bean mix / 3 Beans & corn | 100g | 6g |
| Lentils | 100g | 5g |
| Mexi beans (bean & corn salsa) | 100g | 4g |
| Firm tofu | 100g | 0.5g |
| Silken tofu | 100g | 0.3g |
| Fruit (per 100g) | ||
| Passionfruit | 100g | 10g |
| Coconut flesh | 100g | 9g |
| Raspberries / blackberries | 100g | 6g |
| Pomegranate arils | 100g | 4g |
| Pear (with skin) | 100g | 3g |
| Banana / apple / orange / apricots | 100g | 2.5g |
| Pineapple / blueberries / kiwifruit | 100g | 2.5g |
| Nectarines / peach / plum | 100g | 2g |
| Mandarin / cherries | 100g | 1.5g |
| Sultanas | 30g | 1.5g |
| Rockmelon / watermelon | 100g | 0.5g |
| Nuts and Seeds (per 30g) | ||
| Hazelnuts | 30g | 3g |
| Almonds / peanuts / Brazil nuts | 30g | 3g |
| Pistachios / pecans | 30g | 3g |
| Pumpkin / sunflower / sesame seeds | 30g | 2.5g |
| Walnuts / macadamias | 30g | 2g |
| Pine nuts / cashews | 30g | 1g |
| Cracker Biscuits & Snacks | ||
| Ryvita / Vita-Weat | 2-4 crackers | 3g |
| Salada wholemeal | 2 crackers | 2g |
| Shredded wheatmeal | 3 biscuits | 2g |
| Plain sweet biscuits | 3 biscuits | 0.5g |
| Cake | 1 slice | 0.5g |
| Jatz / Sao crackers | 3-6 crackers | 0.5g |
Free Fibre Chart - Image Download
Download the free Australian fibre chart
Save a printable PNG of the full fibre content chart (1600 x 1200) or share it with a friend.
Frequently Asked Questions
- How much fibre do I need per day in Australia?
- According to the NHMRC, adult men need 30g of fibre per day and adult women need 25g. During pregnancy, the target increases to 28g, and while breastfeeding it rises to 30g. Most Australians fall short of these targets.
- What happens if I eat too little fibre?
- Low fibre intake is linked to constipation, increased risk of bowel cancer, higher cholesterol, and poor blood sugar control. The CSIRO estimates that increasing fibre intake to recommended levels could prevent significant rates of bowel disease in Australia.
- What are the best high-fibre foods in Australia?
- Excellent sources include legumes (lentils 8g per cup cooked), wholegrain bread (3-4g per slice), oats (4g per 40g serve), vegetables like broccoli (3g per cup), fruits like pears with skin (4g each), and Australian native foods like wattleseed.
- Should I increase fibre gradually?
- Yes. Increasing fibre too quickly can cause bloating, gas, and discomfort. Add 5g per week until you reach your target. Drink plenty of water as you increase fibre - aim for at least 2 litres per day to help fibre move through your digestive system.
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