---
title: Fibre calculator by age: how much fibre did you eat today?
url: https://stoollog.com/fibre-checker
description: Tap what you ate today to see roughly how many grams of fibre that is, against the NHS amount for your age: 15 g to 30 g a day. Nothing is sent.
---

[The basics](https://stoollog.com/blog/how-often-should-you-poop) · Free tool

# Fibre checker

Tap the foods you've eaten today to see roughly how much fibre that is, against what the NHS says you need for your age.

Worked out in your browser. Nothing is sent or saved.

Age 2 to 5 years · about 15 g a day5 to 11 years · about 20 g a day11 to 16 years · about 25 g a day16 and over · about 30 g a day

**0 g** of about 30 g today

Turn on JavaScript to add up your day. The amounts for each food are below.

### Starchy foods

- Wholemeal bread80 g portion · 5.8 g fibre0
- Oats45 g portion · 3.5 g fibre0
- Bran flakes40 g portion · 5.4 g fibre0
- Wholegrain pasta180 g portion · 8.8 g fibre0
- Baked potato220 g portion · 4.6 g fibre0
- Quinoa180 g portion · 6.3 g fibre0
- Bulgur wheat180 g portion · 4.4 g fibre0

### Fruit and veg

- Apple80 g portion · 1 g fibre0
- Banana80 g portion · 1.1 g fibre0
- Pear80 g portion · 1.8 g fibre0
- Berries80 g portion · 3.3 g fibre0
- Dates30 g portion · 3 g fibre0
- Dried apricots30 g portion · 3 g fibre0
- Carrots80 g portion · 3.1 g fibre0
- Green beans80 g portion · 3.3 g fibre0
- Broccoli80 g portion · 1.1 g fibre0
- Spinach80 g portion · 1 g fibre0

### Beans, nuts and seeds

- Baked beans200 g portion · 8.5 g fibre0
- Lentils120 g portion · 8.1 g fibre0
- Chickpeas120 g portion · 6.2 g fibre0
- Red kidney beans120 g portion · 9.4 g fibre0
- Almonds20 g portion · 2 g fibre0
- Sunflower seeds20 g portion · 1.6 g fibre0
- Pumpkin seeds20 g portion · 1.3 g fibre0

Portions and amounts from the British Nutrition Foundation.[1](#src-bnf-fibre) The fibre in any food depends on how it's made or prepared and how much you eat, so these are a guide.[2](#src-nhs-fibre)

## How much fibre you need

Government guidelines say adults should have 30 g of fibre a day; most adults eat an average of about 20 g.[2](#src-nhs-fibre) Children need less:

| Age | About a day |
|---|---|
| 2 to 5 years | 15 g |
| 5 to 11 years | 20 g |
| 11 to 16 years | 25 g |
| 16 and over | 30 g |

Ages and amounts from the NHS[2](#src-nhs-fibre) and, for 16 and over, the British Nutrition Foundation.[1](#src-bnf-fibre) On a food label, high-fibre foods have 6 g or more of fibre in every 100 g.[2](#src-nhs-fibre)

## Count it as you go

Stool Log's Fiber goal counts the fibre foods you log each day, beside your stools, so you can see the two together.

[Get Stool Log on the App Store](https://apps.apple.com/app/id6748586544?ct=tool_fibre)

## Sources

1. British Nutrition Foundation. [Fibre](https://www.nutrition.org.uk/nutritional-information/fibre/), .
2. NHS. [How to get more fibre into your diet](https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/), 2026.

This tool is general information, not medical or dietary advice. Reviewed 2026-11-05.