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 28 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

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
9g (33% DV) | 5g (19% DV) | 9g (31% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
9g (32% DV) | 4g (16% DV) | 16g (56% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
9g (31% DV) | 6g (20% DV) | 13g (47% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
8g (27% DV) | 4g (14% DV) | 24g (87% DV) |

Fiber in a Medium Artichoke | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
7g (25% DV) | 5g (19% DV) | 23g (82% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
7g (23% DV) | 3g (11% DV) | 16g (57% DV) |

Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
7g (23% DV) | 5g (18% DV) | 13g (47% DV) |
Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
5g (19% DV) | 4g (14% DV) | 22g (79% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
5g (18% DV) | 3g (12% DV) | 19g (67% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
5g (17% DV) | 3g (11% DV) | 17g (61% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (15% DV) | 2g (9% DV) | 21g (75% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (15% DV) | 3g (10% DV) | 21g (77% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (14% DV) | 3g (9% DV) | 14g (52% DV) |
Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (14% DV) | 3g (11% DV) | 18g (65% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (14% DV) | 3g (9% DV) | 23g (81% DV) |

Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (14% DV) | 3g (11% DV) | 7g (25% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (13% DV) | 2g (8% DV) | 21g (75% DV) |

Fiber in a Medium Potato | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (13% DV) | 2g (8% DV) | 5g (16% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
4g (13% DV) | 2g (7% DV) | 18g (65% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
3g (12% DV) | 2g (8% DV) | 16g (56% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
3g (11% DV) | 2g (7% DV) | 18g (65% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
3g (11% DV) | 2g (6% DV) | 12g (43% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
3g (10% DV) | 2g (7% DV) | 5g (17% DV) |

Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
3g (10% DV) | 3g (11% DV) | 20g (71% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
2g (9% DV) | 3g (9% DV) | 14g (51% DV) |

Fiber per Cup Raw | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
2g (8% DV) | 3g (9% DV) | 20g (71% DV) |

Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
2g (8% DV) | 2g (7% DV) | 16g (57% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
2g (6% DV) | 1g (4% DV) | 13g (48% DV) |
Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
2g (6% DV) | 1g (4% DV) | 13g (48% DV) |

Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
2g (6% DV) | 1g (4% DV) | 9g (31% DV) |

Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
2g (6% DV) | 2g (6% DV) | 6g (21% DV) |

Fiber per Cup Raw | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
1g (4% DV) | 2g (6% DV) | 23g (82% DV) |
Fiber per Cup | Fiber per 100g | Fiber per 200 Calories |
---|---|---|
1g (4% DV) | 2g (8% DV) | 25g (88% DV) |
See All 200 Vegetables High in Fiber

How much fiber do you need each day?
The percent daily value (%DV) for fiber is 28 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 probably 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 required for protection against cardiovascular disease. In other words, men need to consume more fiber to gain the health benefits.(3)
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Fiber
- Foods Low in Fiber
- Vegetables High in Fiber
- Fruits High in Fiber
- Vegetarian Foods High in Fiber
- Nuts High in Fiber
- Grains High in Fiber
- Beans High in Fiber
- Breakfast Cereals High in Fiber
- Fast Foods High in Fiber
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References
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