Weight & Fibre per 100 Calories…

Too much attention is spent these days on protein content of food, but we actually don’t need very much of it at all. Fibre is the only macro-nutrient that we really need to concern ourselves with getting enough of. Basically, the golden rule on fibre is that if you aren’t having at least 3 easy poos a day then you aren’t eating enough fibre. Eat enough fibre from a varied range of foods and you’ll always have more than enough of every other macro nutrient – you will always have more than enough essential amino acids in your diet if you eat enough fibre.

So i’ve made the following list to show some of the best sources of fibre that are easily available in the UK. I added some processed foods for comparison and the ‘High risk of all chronic health diseases’ foods to make the point of how little of these you get to eat per 100 calories (only a few grams) and the fact that they contain no fibre whatsoever.

Each weight listed is the amount of that food per 100 calories and the amount of fibre in grams that each 100 calories contains.

Vegetable

Raspberry
Aubergine
Blackberry
Celery
Spinach
Lettuce
Bell Pepper
Cauliflower
Broccoli
Whole Hemp Seed
Carrot
Blackcurrant
Tomato
Beetroot
Courgette
Pear
Orange
Whole Flax Seed
Apple
Onion
Blueberry
Goji Berry
Kale
Sweet Potato
Cucumber
Dried Figs
Banana
White Potato
Dates
Garlic

Weight

189 g
400 g
233 g
625 g
435 g
667 g
500 g
400 g
294 g
20 g
244 g
159 g
556 g
232 g
588 g
175 g
213 g
18 g
192 g
250 g
175 g
34 g
204 g
116 g
625 g
43 g
112 g
130 g
35 g
67 g

Fibre

13.21 g
12 g
11.63 g
10 g
9.57 g
8.67 g
8.5 g
8 g
7.65 g
7.49 g
6.83 g
6.83 g
6.67 g
6.51 g
5.88 g
5.44 g
5.11 g
5.06 g
4.62 g
4.25 g
4.21 g
4.19 g
4.08 g
3.49 g
3.13 g
2.95 g
2.92 g
2.86 g
2.84 g
1.41 g

Processed Foods

Tesco Mexican Beanburger
Tesco Wholemeal Bread
Tesco White Bread
French fries/chips
44 g
45 g
42 g
32 g
3.69 g
3.08 g
1.22 g
1.22 g

High Risk Of All Chronic Health Diseases

Whole Milk
Chicken
Eggs
Cheese
Fats & Oils
164 g
42 g
64 g
25 g
11 g
0.0 g
0.0 g
0.0 g
0.0 g
0.0 g