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10 Snacks With A Source of Fibre

Take advantage of snack time and choose delicious foods with fibre

On average, Canadians are falling really short on fibre consumption(1). Is your child getting enough? Fibre can help with healthy digestion! Experts suggest that children eat between 25-31 grams of fibre each day(2).

A majority of Canadians are looking for sources of fibre(3) - maybe they just don’t know where to look! Take advantage of snack time and choose delicious foods with fibre, like these:

  • 1 cup (250mL) raspberries (8g fibre, 69 calories)
  • 2 cups (500mL) air-popped popcorn (2g fibre, 62 calories)
  • ½ cup (125mL) baby carrots + ½ cup (125mL) hummus (9g fibre, 230 calories)
  • ½ (125mL) whole wheat bagel + 1 tbsp (15mL) low fat cream cheese (3g fibre, 155 calories)
  • 1 cup (250 mL) Multi-Grain Cheerios™ + ½ cup (125mL) skim milk (3g fibre, 150 calories)
  • Yoplait® Tubes® + 12 whole grain crackers (5g fibre, 254 calories)
  • Nature Valley™ Lunch Box Berry granola bar (5g fibre, 90 calories)
  • Yoplait® Yop® strawberry drink + 1 medium pear (5g fibre, 246 calories)
  • ½ cup (125mL) edamame (4g fibre, 135 calories)
  • Minions or Frozen Betty Crocker™ Soft Baked Snacks (4g fibre, 100 calories)

The National Academy of Sciences, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005). Retrieved from

Health Canada, Dietary Reference Intake Tables (2010). Retrieved from

Tracking Nutrition Trends (2013). Canadian Foundation for Dietetic Research.