Wholegrain versions of rice, pasta, and other grains generally contain more fibre than their refined equivalents, and cooking method affects the final weight and fibre density. The table below compares cooked-state fibre per typical serving and per 100g.
Showing 13 foods from our Fibre Calculator database.
| Typical serving | |||
|---|---|---|---|
| Wholemeal pasta (cooked) | portion cooked (~180 g)~180 g | 8.1 g | 4.5 g |
| Bulgur wheat (cooked) | portion cooked (~150 g)~150 g | 6.8 g | 4.5 g |
| Pearl barley (cooked) | portion cooked (~150 g)~150 g | 5.7 g | 3.8 g |
| Quinoa (cooked) | portion cooked (~185 g)~185 g | 5.2 g | 2.8 g |
| Brown rice (cooked) | portion cooked (~180 g)~180 g | 3.2 g | 1.8 g |
| White pasta (cooked) | portion cooked (~180 g)~180 g | 2.9 g | 1.6 g |
| Egg noodles (cooked) | portion cooked (~150 g)~150 g | 2.7 g | 1.8 g |
| Wholewheat couscous (cooked) | portion cooked (~150 g)~150 g | 2.5 g | 1.7 g |
| Couscous (cooked) | portion cooked (~150 g)~150 g | 2.1 g | 1.4 g |
| Polenta (cooked) | portion (~150 g)~150 g | 1.5 g | 1 g |
| Jasmine rice (cooked) | portion cooked (~180 g)~180 g | 0.9 g | 0.5 g |
| Basmati rice (cooked) | portion cooked (~180 g)~180 g | 0.7 g | 0.4 g |
| White rice (cooked) | portion cooked (~180 g)~180 g | 0.7 g | 0.4 g |
Based on a typical serving, these rice, pasta & grains entries contribute the most fibre in our database:
Fibre values are approximate estimates, sourced from public food-composition data and, for some UK packaged foods, manufacturer nutrition labels. Actual fibre content varies with variety, brand, ripeness, and cooking method — treat these figures as planning estimates rather than precise measurements. See the Fibre Calculator for further detail on individual foods.
Add foods from this category — and any other food type — to see your estimated total against the NHS 30 g/day adult reference.