All-Bran

Fibre Calculator

So how much fibre is enough? Calculate your adequate intake for your body here. There’s no need to feel flummoxed about dietary fibre. With our 'Quick fibre check' and tips on increasing your fibre intake, you’ll be feeling in control.
Step 1: Tell us about yourself
Step 2: Talk us through a typical day
Meal Type Typical Serving Select Today’s Meal*
All-Bran Fibre Toppers™ 25g
All-Bran® Honey Almond Wheat Flakes 1 cup
All-Bran® Original 3/4 cup
Puffed rice cereal 1 cup
Corn flakes 1 cup
Wheat biscuits 2 biscuits
Porridge with milk 1/2 cup uncooked oats
Porridge with soy milk 1/2 cup uncooked oats
Muesli (untoasted) 3/4 cup
Muesli (toasted) 3/4 cup
Toast (white bread) 2 slices
Toast (mixed grain or wholemeal bread) 2 slices
Toast (rye bread) 2 slices
Peanut butter 1 tbsp
Cottage / Cream cheese / Tasty cheese 1 tbsp
Vegemite 1 tsp
Jam 1 tbsp
Eggs 2 medium eggs
Baked beans (canned) 1/2 cup
Bacon rashers 2 rashers
Reduced fat yoghurt 1/2 tub
Apple (with skin) 1 medium
Banana 1 medium
Strawberries 1/2 cup
Orange 1 medium
Raisins or sultanas 1/4 cup
Apricots (fresh) 1 medium
Apricots (dried) 4 halves
Meal Type Typical Serving Select Today’s Meal*
All-Bran Fibre Toppers™ 25g
Meat/Fish and green leaf salad and legumes Average serve
Meat/Fish + green leaf salad Average serve
Salad sandwich (on white bread) 2 slices (80g)
Salad sandwich (on multi-grain bread) 2 slices (80g)
Salad sandwich (on rye bread) 2 slices (80g)
Green leaf salad Average serve
Hommus 1/4 cup
Soup with vegetables 2 cups
Lentil soup 2 cups
Minestrone soup 2 cups
Chilli con carne 1/2 cup cooked
Meat lasagne 205g/serving
Vegetable Lasagne 265g/serving
Cottage/Shepards pie 200g/serving
Mixed vegetables (carrot, cauliflower, peas, potatoes) 1 cup
Wholemeal pasta 1 cup cooked
White pasta 1 cup cooked
Meal Type Typical Serving Select Today’s Meal*
All-Bran Fibre Toppers™ 25g
Spaghetti bolognese with white pasta Average serve (265g)
Spaghetti bolognese with wholemeal pasta Average serve (265g)
Stir fry with vegetables and white rice Average serve (265g)
Stir fry with vegetables and brown rice Average serve (265g)
Chilli con carne with white rice Average serve (265g)
Chilli con carne with brown rice Average serve (265g)
Chicken casserole (without rice) Average serve (265g)
Green leaf salad Average serve
Meat/Fish + green leaf salad Average serve
Minestrone soup Average serve (265g)
Meat lasagne Average serve (205g)
Vegetable lasagne Average serve (265g)
Cottage / Shepards pie Average serve (200g)
Mixed vegetables (carrot, cauliflower, peas, potatoes) 1cup
Soup with vegetables Average serve (265g)
Lentil soup Average serve (265g)
Meal Type Typical Serving Select Today’s Meal*
All-Bran Fibre Toppers™ 25g
Apricot and almond slice 1 medium piece (60g)
Banana bread 1 medium piece (60g)
Date and walnut loaf 1 medium piece (60g)
Carrot cake 1 medium piece (100g)
Chocolate brownie / Fudge / Mudcake 1 medium piece (70g)
Fruit crumble 1 medium piece (120g)
Fruit salad (fresh) 1 cup
Fruit salad (canned) 1 cup
Meal Type Typical Serving Select Today’s Meal*
All-Bran Fibre Toppers™ 25g
Crispbread (rye) 2 pieces
Crispbread (wholemeal) 2 pieces
Brazil nuts (raw) about 10 nuts
Almonds (raw) 1/4 cup whole
Cashews (raw) 1/4 cup whole
Peanuts (raw) 1/4 cup shelled
Mixed nuts (unsalted) 1/4 cup
Pepita (pumpkin seed) / Sunflower seeds 1/4 cup
Fruit, nut & cereal bar 1 bar
Muesli bar 1 bar
Muffin (chocolate) 1 medium
Muffin (fruit) 1 medium
Chocolate bar 1 medium (about 55g)
Potato chips 1 medium bag (55g)
Choc biscuit / Ginger biscuit 1 biscuit
Oat, fruit & nut biscuit 1 biscuit
Popcorn 1 cup
Carrot sticks (raw) 1 medium carrot
Apple (with skin) 1 medium
Banana 1 medium
Strawberries 1/2 cup
Orange 1 medium
Raisins or sultanas 1/4 cup
Apricots (fresh) 1 medium
Apricots (dried) 4 halves
Step 3: Your results
Your daily fibre intake score was
What does this mean?
What you can do now?
1. Recognise when you need a hand
  • Remember to increase the amount of water you drink as you increase your daily intake of fibre.
2. Incorporate more fibre into your everyday diet
Try again
Kellogg's All-Bran
For more everyday recipes, monthly articles and to do your quick fibre check, visit www.all-bran.com.au. See if you feel like new with All-Bran.