Fibre and protein tracker for Mounjaro and Wegovy
Small portions, same 30g. The NHS says adults should aim for 30g of fibre a day; most of us manage about 20g. Tap what you eat and see fibre and protein add up, one small plate at a time.
Today
Fibre: 30g a day (NHS)
0g fibre · 0g protein
Protein total counts checked foods only.
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| Food | Portion | Fibre | Protein | Add |
|---|---|---|---|---|
| All-Bran | 40g | 10.4g | 5.0g | |
| Chilli beans | ½ tin (200g) | 8.4g | 8.0g | |
| Baked beans | ½ tin (200g) | 7.8g | 9.6g | |
| Oat bran porridge | 40g dry | 7.8g | 6.4g | |
| Reduced-sugar baked beans | ½ tin (200g) | 7.2g | 9.2g | |
| Chickpea pasta | 75g dry | 6.4g | 15.0g | |
| Shredded Wheat | 2 biscuits (45g) | 6.3g | 5.5g | |
| Wholewheat pasta | 150g cooked | 6.3g | 7.8g | |
| Dhal | 200g | 6.2g | 9.8g | |
| Wheat bran | 15g | 6.2g | 2.2g | |
| Black beans | 80g drained | 6.1g | 5.8g | |
| Lentils | 80g cooked | 5.9g | 6.2g | |
| Wholemeal bread | 2 medium slices (80g) | 5.4g | 8.0g | |
| Bran Flakes | 30g bowl | 5.1g | 3.3g | |
| Quorn mince | 71g portion | 4.9g | 11.4g | |
| Chia seeds | 15g (1 tbsp) | 4.8g | 3.1g | |
| Jacket potato | 1 medium with skin (180g) | 4.7g | 4.5g | |
| Seeded bread | 2 slices (88g) | 4.7g | 8.8g | |
| Soya mince | ¼ pack (about 114g) | 4.6g | 17.2g | |
| Roasted chickpeas | 30g | 4.5g | 6.1g | |
| Lizi's Granola | 50g bowl | 4.4g | 5.8g | |
| Oatibix | 2 biscuits | 4.4g | 6.0g | |
| Peas | 80g frozen, boiled | 4.4g | 4.4g | |
| Red lentil pasta | 75g dry | 4.1g | 19.5g | |
| Mushy peas | 100g (⅓ × 300g can) | 3.9g | 5.9g | |
| Kingsmill 50/50 | 2 medium slices (~80g) | 3.8g | 7.6g | |
| Weetabix | 2 biscuits (37.5g) | 3.8g | 4.5g | |
| Porridge oats | 40g dry oats | 3.6g | 4.4g | |
| Mixed beans | ½ can (90g drained) | 3.2g | 4.3g | |
| New potatoes | 180g with skin | 3.2g | 3.2g | |
| Flaxseed | 15g (1 tbsp) | 3.0g | 3.5g | |
| Raspberries | 80g | 3.0g | 0.6g | |
| Ryvita | 2 slices | 3.0g | 2.2g | |
| Strawberries | 80g | 3.0g | 0.5g | |
| Popcorn | 20g air-popped | 2.9g | 2.6g | |
| Warburtons Wholemeal | 1 medium slice (44.8g) | 2.9g | 4.7g | |
| belVita | 1 pack / 4 biscuits (45g) | 2.9g | 3.7g | |
| Mixed berries | 80g frozen | 2.8g | 0.7g | |
| Mixed nuts | 40g handful | 2.8g | 8.0g | |
| Blackberries | 80g | 2.7g | 0.9g | |
| Brown rice | 180g cooked | 2.7g | 6.5g | |
| Granary bread | 2 medium slices (72g) | 2.7g | 7.4g | |
| Jordans Country Crisp | 45g bowl | 2.7g | 4.1g | |
| Almonds | 20g handful | 2.5g | 4.2g | |
| Mashed potato | 180g | 2.5g | 3.4g | |
| Sweetcorn | 80g tinned, drained | 2.5g | 2.1g | |
| Peanuts | 30g | 2.4g | 7.4g | |
| Quaker Oat So Simple | 1 sachet, dry (before adding milk) | 2.4g | 3.0g | |
| Broccoli | 80g cooked | 2.2g | 2.6g | |
| Hovis Best of Both | 1 medium slice (40g) | 2.2g | 3.8g | |
| Nairn's Rough Oatcakes | 2 oatcakes (about 20.8g) | 2.2g | 2.2g | |
| Parsnip | 80g boiled | 2.1g | 1.0g | |
| Peanut butter | 30g (heaped tbsp) | 2.0g | 6.8g | |
| White bread | 2 medium slices (80g) | 1.9g | 7.0g | |
| Special K | 30g bowl | 1.8g | 2.4g | |
| Warburtons Half & Half | 1 medium slice (40.3g) | 1.7g | 4.0g | |
| Heinz Lentil Soup | ½ can (200g) | 1.6g | 4.9g | |
| Walnuts | 25g handful | 1.6g | 3.7g | |
| Mangetout | 80g boiled | 1.3g | 2.6g | |
| Blueberries | 80g | 1.2g | 0.7g | |
| Satsuma | 80g | 1.2g | 0.6g | |
| Apple | 80g with skin | 1.0g | 0.5g | |
| Corn Flakes | 30g bowl | 0.9g | 2.1g | |
| White rice | 180g cooked | 0.9g | 5.0g | |
| Fig rolls | 1 roll (~19g) | 0.8g | 0.8g | |
| Courgette | 80g | 0.4g | 1.0g |
Figures from each food's page, for the portion shown. Brands differ; pack labels win.
Not hungry? Small portions still count. 15g wheat bran has 6.2g fibre; 1 tbsp (15g) chia seeds has 4.8g. Weigh it, tap it, move on.
More for small appetites
If something feels wrong, ask a professional. The NHS lists constipation, feeling or being sick, and stomach pain among the common side effects of tirzepatide (Mounjaro), and constipation among those of semaglutide (Wegovy). It says to speak to a pharmacist or doctor if you have “any side effects that bother you or do not go away”. It lists an inflamed pancreas, which “can cause severe pain in your stomach or back, which does not go away”, as a possible serious side effect of both, and says to call NHS 111 if you think you might be having serious side effects.
Not medical advice. Gutmaxx is a free food tracker, not a health service, and is not affiliated with the NHS. We don’t give advice on doses or on whether a medicine is right for you. Speak to your prescriber, GP or pharmacist about your medicine, your diet and any side effects. This page is general information, not medical advice. Mounjaro is a trademark of Eli Lilly and Wegovy of Novo Nordisk; neither company is connected with or endorses Gutmaxx.
Last reviewed . General information, not medical advice. Speak to your prescriber, GP or pharmacist.
Sources
- NHS – Tirzepatide (Mounjaro)
- NHS – Semaglutide (Wegovy, Ozempic, Rybelsus)
- NHS – Constipation
- NHS – How to get more fibre into your diet
- NICE – Tirzepatide for managing overweight and obesity (TA1026): diet, physical activity and behavioural approaches
- Mounjaro KwikPen Summary of Product Characteristics, electronic medicines compendium (emc)
- BNF – Tirzepatide
- BNF – Semaglutide
Food figures come from each linked Gutmaxx food page, which shows its own source and check date. NHS, NICE, emc and BNF pages accessed 22 Oct 2026.