Fibre Calculator

  • Are you getting enough fibre in your diet?

    Calculate your fibre intake

    How often do you eat fruits?

    Select one
    What is one portion?

    Small Fruits

    • 2 plums
    • 2 satsumas
    • 2 kiwis

    Medium Fruits

    • 1 banana, apple, pear or peach
    • 1 large slice of pineapple, melon or mango

    Dried Fruits

    • 1 heaped tbsp of raisins
    • 4 dried apricots
    • 2 dried figs
  • 02
    How often do you eat vegetables?

    Select one
    What is one portion?

    Cooked vegetables

    • 3 heaped tbsp of carrots, peas or sweetcorn
    • 8 cauliflower florets

    Cooked green vegetables

    • 2 broccoli spears
    • 4 heaped tbsp of cooked kale, spinach, spring greens or green beans

    Salad vegetables

    • 1.5 full-length celery sticks
    • 5 cm piece of cucumber
    • 1 medium tomato
    • 7 cherry tomatoes
    • 1/2 pepper
    • 1 small bowl of salad leaves
  • 03
    How often do you eat whole grains?

    Select one
    What is one portion?
    • 1 slice of bread
    • 1 slice of toast
    • 1 small roll
    • 1 average portion of rice
    • 1 average portion of pasta
    • 1 average portion of breakfast cereals
  • 04
    How often do you eat refined grains?

    Select one
    What is one portion?
    • 1 slice of bread
    • 1 slice of toast
    • 1 small roll
    • 1 average portion of rice
    • 1 average portion of pasta
    • 1 average portion of breakfast cereals
    • 1 average portion of other grains
  • 05
    How often do you eat pulses?

    Select one
    What is one portion?
    • 1/2 can of drained beans
    • 1/2 can of drained chickpeas
    • 1/2 can baked beans
    • 4 tbsp of cooked lentils
  • 06
    How often do you eat nuts and seeds?

    Select one
    What is one portion?
    • 1 small handful of nuts or seeds [20g]
    • 1 tbsp peanut butter
  • 07
    How often do you eat potatoes with skins?

    Select one
    What is one portion?
    • 1 large baked potato
    • 1 average portion of potato wedges
    • 1 average portion of boiled potatoes
  • 08
    How often do you eat potatoes without skins?

    Select one
    What is one portion?
    • 1 average portion of fried potatoes
    • 1 average portion of mashed potatoes
    • 1 average portion of boiled potatoes

    Do you have a low, medium or high fibre diet?


    Well done - you are fibre fantastic!

    Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book.

The fibre amounts calculated are only an approximate guide to your fibre intakes – if you’re looking for more detailed advice on your fibre intake you may want to seek advice from a health professional such as a registered dietitian. Data from the calculator is not monitored or collected.

Extra information

The British Nutrition Foundation looked to develop a tool that was easy and quick to complete.

A simple food frequency questionnaire approach was taken to assess whether the respondent is a low, moderate or high fibre consumer, with the data provided supporting the calculator able to derive an approximation of fibre intake based on commonly consumed foods within the major fibre-providing food groups namely vegetables, fruits, grains, nuts and seeds, and legumes. Potatoes have been included as a separate category as they can be included in food based dietary guidelines as either vegetables or starchy carbohydrates.

Respondents can use the calculator to determine their classification of fibre intake; low, medium and high consumers and the data/information provided may allow both generalised and more personalised feedback messages.

The FFQ used was adapted from the following: Healey G, Brough L, Murphy R, Hedderley D, Butts C, Coad J. Validity and Reproducibility of a Habitual Dietary Fibre Intake Short Food Frequency Questionnaire. Nutrients. 2016; 8(9):558.

  • This FFQ looked to quantify fibre intake through frequency of usual consumption of fibre-rich foods in the diet namely fruit, vegetables, bread. cereals, nuts seeds and pulses.
  • The adapted categories for the fibre calculator were fruit, vegetables, potatoes with skins, potatoes without skins, wholegrains, refined grains, nuts and seeds and pulses.
  • Quantification was based on portions per day/week.
  • Portion sizes were established using average portion sizes from Food Standards Agency Food Portion Sizes 3rd Edition and the British Nutrition Foundation portion size guide
  • AOAC Fibre content in each category was estimated from an average fibre content from popularly consumed foods in each of the categories. For example in the pulses category average fibre per portion was an average of canned beans, boiled beans, lentils and baked beans, for wholegrains this was an average of fibre per portion of brown rice, wholewheat pasta, wholegrain breakfast cereal (porridge oats, muesli, wheat bisks, shredded wheat, fruit and fibre) and wholewheat bread (sliced bread, toast and roll). • AOAC fibre content in foods was obtained from McCance and Widdowson’s The Composition of Foods Integrated Dataset 2021
  • Portion Sizes were derived from i) FSA Food Portion Sizes 3rd edition and ii) the British Nutrition Foundation
family meal

The gut health hub

We know that bridging the ‘fibre gap’ is a key challenge for consumers and food and beverage manufacturers. Learn more on our fibre hub.

Nutrition Centre logo 2023

Discover Tate & Lyle's Nutrition Centre

Your resource for leading nutrition expertise and online home of Tate & Lyle's Global Nutrition Team