33 Vegetables High in Fiber


Vegetables are arguably the healthiest of all the food groups, and are a great source of fiber. Artichokes provide the most fiber with 10.3 grams (41% DV) in a single artichoke. Peas, lima beans, root vegetables, and green leaf veggies are also great sources of fiber. The current daily value (%DV) for fiber is 25 grams. Below is a list of 33 vegetables high in fiber, for more, see the extended list of fiber rich vegetables, and the article on high fiber foods.

#1: Artichokes (Globe, cooked)
Fiber in 100gPer artichoke (120g)Per 1/2 cup, hearts (84g)
8.6g (34% DV)10.3g (41% DV)7.2g (29% DV)
Click to see complete nutrition facts.


#2: Green Peas
Fiber in 100gPer package (253g)Per 1/2 cup (80g)
5.5g (22% DV)13.9g (56% DV)4.4g (18% DV)
Click to see complete nutrition facts.


#3: Lima Beans (Cooked)
Fiber in 100gPer cup (170g)Per 1/2 cup (85g)
5.3g (21% DV)9g (36% DV)4.5g (18% DV)
Click to see complete nutrition facts.


#4: Parsnips
Fiber in 100gPer cup, slices (133g)Per 1/2 cup, cooked (78g)
4.9g (20% DV)6.5g (26% DV)2.8g (11% DV)
Click to see complete nutrition facts.


#5: Collard Greens (Cooked)
Fiber in 100gPer cup, chopped (190g)Per 1/2 cup, chopped (95g)
4g (16% DV)7.6g (30% DV)3.8g (15% DV)
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#6: Brussels Sprouts
Fiber in 100gPer cup (88g)Per sprout (19g)
3.8g (15% DV)3.3g (13% DV)0.7g (3% DV)
Click to see complete nutrition facts.


#7: Kale
Fiber in 100gPer cup, pieces (16g)Per cup, cooked (130g)
3.6g (14% DV)0.6g (2% DV)2.6g (10% DV)
Click to see complete nutrition facts.


#8: Broccoli (Cooked)
Fiber in 100gPer stalk (180g)Per 1/2 cup, chopped (78g)
3.3g (13% DV)5.9g (24% DV)2.6g (10% DV)
Click to see complete nutrition facts.


#9: Sweet Potato (Cooked)
Fiber in 100gPer cup (200g)Per potato (114g)
3.3g (13% DV)6.6g (26% DV)3.8g (15% DV)
Click to see complete nutrition facts.


#10: Snap Beans (Cooked)
Fiber in 100gPer cup (125g)Per 1/2 cup (63g)
3.2g (13% DV)4g (16% DV)2g (8% DV)
Click to see complete nutrition facts.


#11: Okra
Fiber in 100gPer cup (100g)Per 8 pods (95g)
3.2g (13% DV)3.2g (13% DV)3g (12% DV)
Click to see complete nutrition facts.


#12: Butternut Squash (Cooked)
Fiber in 100gPer cup, cubes (205g)Per 1/2 cup, cubes (103g)
3.2g (13% DV)6.6g (26% DV)3.3g (13% DV)
Click to see complete nutrition facts.


#13: Savoy Cabbage
Fiber in 100gPer cup, shredded (70g)Per cup, cooked (145g)
3.1g (12% DV)2.2g (9% DV)4.1g (16% DV)
Click to see complete nutrition facts.


#14: Fennel
Fiber in 100gPer cup, sliced (87g)Per bulb (234g)
3.1g (12% DV)2.7g (11% DV)7.3g (29% DV)
Click to see complete nutrition facts.


#15: Carrots
Fiber in 100gPer 1/2 cup, slices (78g)Per carrot (46g)
3g (12% DV)2.3g (9% DV)1.4g (6% DV)
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#16: Eggplants (Aubergines)
Fiber in 100gPer cup, cubes (82g)Per eggplant (548g)
3g (12% DV)2.5g (10% DV)16.4g (66% DV)
Click to see complete nutrition facts.


#17: Beet Greens (Cooked)
Fiber in 100gPer cup, pieces (144g)Per 1/2 cup, pieces (72g)
2.9g (12% DV)4.2g (17% DV)2.1g (8% DV)
Click to see complete nutrition facts.


#18: Sweet Corn
Fiber in 100gPer package (284g)Per cup (165g)
2.9g (12% DV)8.2g (33% DV)4.8g (19% DV)
Click to see complete nutrition facts.


#19: Beets (Beetroot)
Fiber in 100gPer cup (136g)Per beet (82g)
2.8g (11% DV)3.8g (15% DV)2.3g (9% DV)
Click to see complete nutrition facts.


#20: Broccoli Raab (Cime di Rapa, cooked)
Fiber in 100gPer bunch (437g)Per serving (85g)
2.8g (11% DV)12.2g (49% DV)2.4g (10% DV)
Click to see complete nutrition facts.


#21: Spinach (Cooked)
Fiber in 100gPer cup (180g)Per 1/2 cup (90g)
2.4g (10% DV)4.3g (17% DV)2.2g (9% DV)
Click to see complete nutrition facts.


#22: Cauliflower
Fiber in 100gPer 1/2 cup (62g)Per 3 florets (54g)
2.3g (9% DV)1.4g (6% DV)1.2g (5% DV)
Click to see complete nutrition facts.


#23: Rutabagas (Swede)
Fiber in 100gPer cup, cubes (140g)Per Swede (386g)
2.3g (9% DV)3.2g (13% DV)8.9g (36% DV)
Click to see complete nutrition facts.


#24: Mushrooms (Portabella, cooked)
Fiber in 100gPer cup, sliced (121g)Per 1/2 cup, sliced (61g)
2.2g (9% DV)2.7g (11% DV)1.4g (6% DV)
Click to see complete nutrition facts.


#25: Asparagus
Fiber in 100gPer cup (134g)Per spear (20g)
2.1g (8% DV)2.8g (11% DV)0.4g (2% DV)
Click to see complete nutrition facts.


#26: Swiss Chard (Cooked)
Fiber in 100gPer cup, chopped (175g)Per 1/2 cup, chopped (88g)
2.1g (8% DV)3.7g (15% DV)1.9g (8% DV)
Click to see complete nutrition facts.


#27: Lettuce (Cos or Romaine)
Fiber in 100gPer cup, shredded (47g)Per serving (85g)
2.1g (8% DV)1g (4% DV)1.8g (7% DV)
Click to see complete nutrition facts.


#28: Turnips (Cooked)
Fiber in 100gPer cup, cubes (156g)Per cup, mashed (230g)
2g (8% DV)3.1g (12% DV)4.6g (18% DV)
Click to see complete nutrition facts.


#29: Cabbage (Cooked)
Fiber in 100gPer 1/2 cup, shredded (75g)Per head (1262g)
1.9g (8% DV)1.4g (6% DV)24g (96% DV)
Click to see complete nutrition facts.


#30: Celeriac
Fiber in 100gPer cup (156g)Per 1/2 cup (78g)
1.8g (7% DV)2.8g (11% DV)1.4g (6% DV)
Click to see complete nutrition facts.


#31: Leeks
Fiber in 100gPer leek (89g)Per slice (6g)
1.8g (7% DV)1.6g (6% DV)0.1g (0% DV)
Click to see complete nutrition facts.


#32: Onions
Fiber in 100gPer cup, chopped (160g)Per onion (110g)
1.7g (7% DV)2.7g (11% DV)1.9g (8% DV)
Click to see complete nutrition facts.


#33: Celery
Fiber in 100gPer cup, chopped (101g)Per stalk (40g)
1.6g (6% DV)1.6g (6% DV)0.6g (2% DV)
Click to see complete nutrition facts.





Advertisement (Bad ad? How to mute ads)



Sun Dried Tomatoes 12.3g (49% DV) per 100 gram serving 6.6g (26% DV) per cup (54 grams) 0.2g (1% DV) per piece (2 grams) Click to see complete nutrition facts for Sun Dried Tomatoes
Shiitake Mushrooms (Cooked) 3.6g (14% DV) per 100 gram serving 3.5g (14% DV) per cup, sliced (97 grams) 3.2g (13% DV) per cup, whole (89 grams) Click to see complete nutrition facts for Shiitake Mushrooms
Kohlrabi 3.6g (14% DV) per 100 gram serving 4.9g (20% DV) per cup (135 grams) 0.6g (2% DV) per slice (16 grams) Click to see complete nutrition facts for Kohlrabi
Spring Onions 2.6g (10% DV) per 100 gram serving 2.6g (10% DV) per cup, chopped (100 grams) 0.7g (3% DV) per onion (25 grams) Click to see complete nutrition facts for Spring Onions
Sweet Red Peppers 2.1g (8% DV) per 100 gram serving 3.1g (12% DV) per cup, chopped (149 grams) 2.5g (10% DV) per pepper (119 grams) Click to see complete nutrition facts for Sweet Red Peppers
Cassava 1.8g (7% DV) per 100 gram serving 3.7g (15% DV) per cup (206 grams) 7.3g (29% DV) per root (408 grams) Click to see complete nutrition facts for Cassava
Curly (Scotch) Kale 1.7g (7% DV) per 100 gram serving 1.1g (4% DV) per cup, chopped (67 grams) 1.6g (6% DV) per cup, cooked (130 grams) Click to see complete nutrition facts for Curly Kale
Radishes 1.6g (6% DV) per 100 gram serving 1.9g (8% DV) per cup, slices (116 grams) 0.1g (0% DV) per radish (9 grams) Click to see complete nutrition facts for Radishes
Taro (Cooked) 5.1g (20% DV) per 100 gram serving 6.7g (27% DV) per cup, sliced (132 grams) Click to see complete nutrition facts for Taro
Yam 4.1g (16% DV) per 100 gram serving 6.2g (25% DV) per cup, cubes (150 grams) Click to see complete nutrition facts for Yam
Chicory Greens 4g (16% DV) per 100 gram serving 1.2g (5% DV) per cup, chopped (29 grams) Click to see complete nutrition facts for Chicory Greens
Shallots 3.2g (13% DV) per 100 gram serving 0.3g (1% DV) per tablespoon, chopped (10 grams) Click to see complete nutrition facts for Shallots
Jerusalem Artichokes 1.6g (6% DV) per 100 gram serving 2.4g (10% DV) per cup, slices (150 grams) Click to see complete nutrition facts for Jerusalem Artichokes
    1. USDA National Nutrient Database for Standard Reference, Release 27.
Disqus Comments