33 Vegetables High in Fiber

33 Vegetables High in Fiber

Vegetables are arguably the healthiest of all the food groups and are a great source of fiber.

Vegetables high in fiber include lima beans, acorn squash, green peas, collard greens, artichokes, parsnips, broccoli, carrots, spinach, and more. The current daily value (%DV) for fiber is 25 grams.

Below is a list of 33 vegetables high in fiber, for more, see the article on high fiber foods and also the list of 200 fiber rich vegetables.


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List of Vegetables High in Fiber

Lima Beans 1 Lima Beans
  • 37% DV (9g) fiber per cup cooked
  • 35% DV (9g) per 200 calorie serving
  • 22% DV (5g) per 100 grams (3.5 oz)
An acorn squash 2 Acorn Squash
  • 36% DV (9g) fiber per cup cooked
  • 63% DV (16g) per 200 calorie serving
  • 18% DV (4g) per 100 grams (3.5 oz)
Green Peas 3 Green Peas
  • 35% DV (9g) fiber per cup cooked
  • 52% DV (13g) per 200 calorie serving
  • 22% DV (6g) per 100 grams (3.5 oz)
Collard Green Leaves 4 Collard Greens
  • 30% DV (8g) fiber per cup cooked
  • 97% DV (24g) per 200 calorie serving
  • 16% DV (4g) per 100 grams (3.5 oz)
Artichokes 5 Artichokes (Globe or French)
  • 28% DV (7g) fiber in a medium artichoke
  • 92% DV (23g) per 200 calorie serving
  • 22% DV (5g) per 100 grams (3.5 oz)
Half a Butternut Squash 6 Butternut Squash
  • 26% DV (7g) fiber per cup cooked
  • 64% DV (16g) per 200 calorie serving
  • 13% DV (3g) per 100 grams (3.5 oz)
A parsnip 7 Parsnips
  • 26% DV (7g) fiber per cup
  • 52% DV (13g) per 200 calorie serving
  • 20% DV (5g) per 100 grams (3.5 oz)
Broccoli Stalk 8 Broccoli
  • 21% DV (5g) fiber per cup cooked
  • 75% DV (19g) per 200 calorie serving
  • 13% DV (3g) per 100 grams (3.5 oz)
Carrots 9 Carrots
  • 19% DV (5g) fiber per cup cooked
  • 69% DV (17g) per 200 calorie serving
  • 12% DV (3g) per 100 grams (3.5 oz)
A Bowl of Spinach 10 Spinach
  • 17% DV (4g) fiber per cup cooked
  • 83% DV (21g) per 200 calorie serving
  • 10% DV (2g) per 100 grams (3.5 oz)
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Beet Greens 11 Beet Greens
  • 17% DV (4g) fiber per cup cooked
  • 86% DV (21g) per 200 calorie serving
  • 12% DV (3g) per 100 grams (3.5 oz)
Brussels Sprouts 12 Brussels Sprouts
  • 16% DV (4g) fiber per cup cooked
  • 58% DV (14g) per 200 calorie serving
  • 10% DV (3g) per 100 grams (3.5 oz)
Green Beans 13 Green (Snap) Beans
  • 16% DV (4g) fiber per cup cooked
  • 73% DV (18g) per 200 calorie serving
  • 13% DV (3g) per 100 grams (3.5 oz)
Sliced Okra 14 Okra
  • 16% DV (4g) fiber per cup cooked
  • 91% DV (23g) per 200 calorie serving
  • 10% DV (3g) per 100 grams (3.5 oz)
Sliced Sweet Potato 15 Sweet Potatoes
  • 16% DV (4g) fiber per cup cooked
  • 28% DV (7g) per 200 calorie serving
  • 12% DV (3g) per 100 grams (3.5 oz)
Swiss Chard 16 Swiss Chard
  • 15% DV (4g) fiber per cup cooked
  • 84% DV (21g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)
Potatoes 17 Baked Potatoes
  • 15% DV (4g) fiber in a medium potato
  • 18% DV (4g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)
Asparagus 18 Asparagus
  • 14% DV (4g) fiber per cup cooked
  • 73% DV (18g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)
Mushrooms 19 White Button Mushrooms
  • 14% DV (3g) fiber per cup cooked
  • 63% DV (16g) per 200 calorie serving
  • 9% DV (2g) per 100 grams (3.5 oz)
Turnips 20 Turnips
  • 12% DV (3g) fiber per cup cooked
  • 73% DV (18g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)
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Rutabagas 21 Rutabagas (Swedes, Neeps)
  • 12% DV (3g) fiber per cup cooked
  • 48% DV (12g) per 200 calorie serving
  • 7% DV (2g) per 100 grams (3.5 oz)
Yellow Sweet Corn 22 Sweet Corn
  • 12% DV (3g) fiber per cup cooked
  • 19% DV (5g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)
Fennel Stalks 23 Fennel
  • 11% DV (3g) fiber per cup
  • 80% DV (20g) per 200 calorie serving
  • 12% DV (3g) per 100 grams (3.5 oz)
Kale leaves 24 Kale
  • 10% DV (3g) fiber per cup cooked
  • 57% DV (14g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)
Eggplants 25 Eggplant
  • 10% DV (2g) fiber per cup cooked
  • 57% DV (14g) per 200 calorie serving
  • 10% DV (3g) per 100 grams (3.5 oz)
Cabbage 26 Cabbage
  • 9% DV (2g) fiber per cup
  • 80% DV (20g) per 200 calorie serving
  • 10% DV (3g) per 100 grams (3.5 oz)
Tomatoes 27 Tomatoes
  • 6% DV (1g) fiber per cup cooked
  • 53% DV (13g) per 200 calorie serving
  • 5% DV (1g) per 100 grams (3.5 oz)
A head of cauliflower 28 Cauliflower
  • 9% DV (2g) fiber per cup
  • 64% DV (16g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)
Zucchini 29 Zucchini
  • 7% DV (2g) fiber per cup cooked
  • 53% DV (13g) per 200 calorie serving
  • 4% DV (1g) per 100 grams (3.5 oz)
Green Bell Peppers 30 Green Bell Peppers
  • 6% DV (2g) fiber per cup cooked
  • 34% DV (9g) per 200 calorie serving
  • 5% DV (1g) per 100 grams (3.5 oz)
Stalks of Celery 31 Celery
  • 6% DV (2g) fiber per cup
  • 80% DV (20g) per 200 calorie serving
  • 6% DV (2g) per 100 grams (3.5 oz)
Stalks of leeks 32 Leeks
  • 6% DV (2g) fiber per cup
  • 24% DV (6g) per 200 calorie serving
  • 7% DV (2g) per 100 grams (3.5 oz)
Lettuce 33 Lettuce
  • 4% DV (1g) fiber per cup
  • 99% DV (25g) per 200 calorie serving
  • 8% DV (2g) per 100 grams (3.5 oz)

See All 200 Vegetables High in Fiber

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.