33 Vegetables High in Fiber

Written by Daisy Whitbread, MScN
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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. (2)

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.


List of Vegetables High in Fiber

Lima Beans

#1: Lima Beans

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
9g
(37% DV)
5g
(22% DV)
9g
(35% DV)
An acorn squash

#2: Acorn Squash

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
9g
(36% DV)
4g
(18% DV)
16g
(63% DV)
Green Peas

#3: Green Peas

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
9g
(35% DV)
6g
(22% DV)
13g
(52% DV)
Collard Green Leaves

#4: Collard Greens

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
8g
(30% DV)
4g
(16% DV)
24g
(97% DV)
Artichokes

#5: Artichokes (Globe or French)

Fiber
in a Medium Artichoke
Fiber
per 100g
Fiber
per 200 Calories
7g
(28% DV)
5g
(22% DV)
23g
(92% DV)
Half a Butternut Squash

#6: Butternut Squash

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
7g
(26% DV)
3g
(13% DV)
16g
(64% DV)
A parsnip

#7: Parsnips

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
7g
(26% DV)
5g
(20% DV)
13g
(52% DV)
Broccoli Stalk

#8: Broccoli

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
5g
(21% DV)
3g
(13% DV)
19g
(75% DV)
Carrots

#9: Carrots

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
5g
(19% DV)
3g
(12% DV)
17g
(69% DV)
A Bowl of Spinach

#10: Spinach

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(17% DV)
2g
(10% DV)
21g
(83% DV)
Beet Greens

#11: Beet Greens

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(17% DV)
3g
(12% DV)
21g
(86% DV)
Brussels Sprouts

#12: Brussels Sprouts

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(16% DV)
3g
(10% DV)
14g
(58% DV)
Green Beans

#13: Green (Snap) Beans

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(16% DV)
3g
(13% DV)
18g
(73% DV)
Sliced Okra

#14: Okra

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(16% DV)
3g
(10% DV)
23g
(91% DV)
Sliced Sweet Potato

#15: Sweet Potatoes

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(16% DV)
3g
(12% DV)
7g
(28% DV)
Swiss Chard

#16: Swiss Chard

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(15% DV)
2g
(8% DV)
21g
(84% DV)
Potatoes

#17: Baked Potatoes

Fiber
in a Medium Potato
Fiber
per 100g
Fiber
per 200 Calories
4g
(15% DV)
2g
(8% DV)
4g
(18% DV)
Asparagus

#18: Asparagus

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(14% DV)
2g
(8% DV)
18g
(73% DV)
Mushrooms

#19: White Button Mushrooms

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
3g
(14% DV)
2g
(9% DV)
16g
(63% DV)
Turnips

#20: Turnips

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
3g
(12% DV)
2g
(8% DV)
18g
(73% DV)
Rutabagas

#21: Rutabagas (Swedes, Neeps)

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
3g
(12% DV)
2g
(7% DV)
12g
(48% DV)
Yellow Sweet Corn

#22: Sweet Corn

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
3g
(12% DV)
2g
(8% DV)
5g
(19% DV)
Fennel Stalks

#23: Fennel

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
3g
(12% DV)
20g
(80% DV)
Kale leaves

#24: Kale

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
3g
(10% DV)
2g
(8% DV)
14g
(57% DV)
Eggplants

#25: Eggplant

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
2g
(10% DV)
3g
(10% DV)
14g
(57% DV)
Cabbage

#26: Cabbage

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
3g
(10% DV)
20g
(80% DV)
Tomatoes

#27: Tomatoes

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
1g
(6% DV)
1g
(5% DV)
13g
(53% DV)
A head of cauliflower

#28: Cauliflower

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
2g
(8% DV)
16g
(64% DV)
Zucchini

#29: Zucchini

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
2g
(7% DV)
1g
(4% DV)
13g
(53% DV)
Green Bell Peppers

#30: Green Bell Peppers

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
2g
(6% DV)
1g
(5% DV)
9g
(34% DV)
Stalks of Celery

#31: Celery

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(6% DV)
2g
(6% DV)
20g
(80% DV)
Stalks of leeks

#32: Leeks

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(6% DV)
2g
(7% DV)
6g
(24% DV)
Lettuce

#33: Lettuce

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
1g
(4% DV)
2g
(8% DV)
25g
(99% DV)

See All 200 Vegetables High in Fiber

How much fiber do you need each day?

The percent daily value (%DV) for fiber is 25 grams per day (2) and the adequate intake (AI) for adults is 38 grams per day. (3)

The Percent Daily Value (%DV) is shown on food labels to help the "average" consumer compare foods, while the adequate intake (AI) is meant to give people a more accurate daily target by age and gender. In this case, the daily value for fiber is likely set too low and should be revised higher by the FDA.

Here is the breakout of the adequate intake by age and gender for fiber: (3)

  • 1-3 years old: 19g/day
  • 4-8 years old: 25g/day
  • Boys 9-13 years old: 31g/day
  • Boys 14-18 years old: 38g/day
  • Girls 9-18 years old: 26g/day
  • Men 19-50 years old: 38g/day
  • Men 50+ years old: 30g/day
  • Women 19-50 years old: 25g/day
  • Women 50+ years old: 21g/day
  • Pregnant and Lactating Women: 28-29g/day

Differences in fiber requirements between men and women are established based on estimated energy needs, and data which suggests the amount of fiber for protective health affects against cardiovascular disease. In other words, men should consume more fiber to gain the health benefits.(3)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  2. U.S. FDA on Dietary Fiber (PDF)
  3. Institute of Medicine Dietary Reference Intakes

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