Example sources of fibre and fibre content of portion sizes by age group for children
| Fibre source | Fibre content per 100 g (as consumed) | Portion size (g) and fibre content (g) | |||
| 1–5 years (daily target range: 10–15 g) | 5–11 years (daily target range: 14–20 g) | 11–16 years (daily target range: 19–25 g) | |||
| Cereals and carbohydrates | Shredded whole wheat or bran cereals | 13–24 | 20 (2.6–4.8) | 30 (3.9–7.2) | 40 (5.2–9.6) |
| Porridge oats | 8.0 | 25 (2.0) | 40 (3.2) | 50 (4.0) | |
| Bread | 7.0 | 25 (1.7) | 50 (3.5) | 100 (7.0) | |
| Whole-meal pasta (boiled) | 4.2 | 50 (2.1) | 65 (2.7) | 80 (3.4) | |
| Fruits | Apple (medium size) | 1.8 | 50 (0.9) | 100 (1.8) | 150 (2.7) |
| Figs | 6.9 | 25 (1.7) | 50 (3.5) | 100 (6.9) | |
| Strawberries | 3.8 | 20 (0.8) | 60 (2.3) | 80 (3.0) | |
| Banana | 2.6 | 25 (0.7) | 75 (2.0) | 100 (2.6) | |
| Oranges | 2.4 | 25 (0.6) | 75 (1.8) | 100 (2.4) | |
| Pears | 3.1 | 25 (0.8) | 75 (2.3) | 100 (3.1) | |
| Vegetables | Broccoli | 2.8 | 10 (0.3) | 60 (1.7) | 80 (2.2) |
| Peas (boiled) | 5.6 | 12 (0.7) | 60 (3.4) | 80 (4.5) | |
| Baked beans (in tomato sauce) | 4.9 | 50 (2.5) | 75 (3.7) | 100 (4.9) | |
| Carrots | 2.5 | 12 (0.3) | 60 (1.5) | 80 (2.0) | |
| Parsnip | 4.7 | 12 (0.6) | 60 (2.8) | 80 (3.8) | |
| Green beans (boiled) | 4.1 | 12 (0.5) | 60 (2.5) | 80 (3.3) | |
| Baked potato | 3.0 | 50 (1.5) | 200 (6.0) | 250 (7.5) | |
| Sweet corn (tinned) | 2.5 | 12 (0.3) | 60 (1.5) | 80 (2.0) | |
| Chick peas (boiled) | 4.3 | 60 (2.6) | 60 (2.6) | 80 (3.4) | |
| Lentils (tinned/cooked) | 7.9 | 40 (3.2) | 60 (4.7) | 80 (6.3) | |
| Nuts and seeds | Almonds | 7.4 | 5 (0.4) | 5 (0.4) | 5 (0.4) |
| Peanuts | 7.6 | 5 (0.4) | 5 (0.4) | 5 (0.4) | |
| Peanut butter | 4.0 | 12 (0.5) | 20 (0.8) | 30 (1.2) | |
| Sesame | 7.9 | 5 (0.4) | 5 (0.4) | 5 (0.4) | |
| Sunflower | 6.0 | 5 (0.3) | 5 (0.3) | 5 (0.3) | |
Fibre content: https://www.bda.uk.com/resource/fibre.html and https://www.nutritionix.com/food/; portion sizes: https://www.lovefoodhatewaste.com/.