33 Vegetables High in Fiber

Written by Daisy Whitbread, MScN
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.

See also the list of 200 fiber rich vegetables.


#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)
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#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)
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#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)
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#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)
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#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)
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#6: Brussels Sprouts
Fiber in 100gPer cup (88g)Per sprout (19g)
3.8g (15% DV)3.3g (13% DV)0.7g (3% DV)
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#7: Kale
Fiber in 100gPer cup, pieces (16g)Per cup, cooked (130g)
3.6g (14% DV)0.6g (2% DV)2.6g (10% DV)
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#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)
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#9: Sweet Potato (Cooked)
Fiber in 100gPer cup (200g)Per potato (114g)
3.3g (13% DV)6.6g (26% DV)3.8g (15% DV)
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#10: Snap Beans (Cooked)
Fiber in 100gPer cup (125g)Per 1/2 cup (63g)
3.2g (13% DV)4g (16% DV)2g (8% DV)
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#11: Okra
Fiber in 100gPer cup (100g)Per 8 pods (95g)
3.2g (13% DV)3.2g (13% DV)3g (12% DV)
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#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)
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#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)
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#14: Fennel
Fiber in 100gPer cup, sliced (87g)Per bulb (234g)
3.1g (12% DV)2.7g (11% DV)7.3g (29% DV)
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#15: Carrots
Fiber in 100gPer 1/2 cup, slices (78g)Per carrot (46g)
3g (12% DV)2.3g (9% DV)1.4g (6% DV)
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#16: Eggplants (Aubergines)
Fiber in 100gPer cup, cubes (82g)Per eggplant (548g)
3g (12% DV)2.5g (10% DV)16.4g (66% DV)
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#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)
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#18: Sweet Corn
Fiber in 100gPer package (284g)Per cup (165g)
2.9g (12% DV)8.2g (33% DV)4.8g (19% DV)
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#19: Beets (Beetroot)
Fiber in 100gPer cup (136g)Per beet (82g)
2.8g (11% DV)3.8g (15% DV)2.3g (9% DV)
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#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)
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#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)
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#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)
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#23: Rutabagas (Swede)
Fiber in 100gPer cup, cubes (140g)Per Swede (386g)
2.3g (9% DV)3.2g (13% DV)8.9g (36% DV)
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#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)
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#25: Asparagus
Fiber in 100gPer cup (134g)Per spear (20g)
2.1g (8% DV)2.8g (11% DV)0.4g (2% DV)
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#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)
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#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)
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#28: Turnips (Cooked)
Fiber in 100gPer cup, cubes (156g)Per cup, mashed (230g)
2g (8% DV)3.1g (12% DV)4.6g (18% DV)
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#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)
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#30: Celeriac
Fiber in 100gPer cup (156g)Per 1/2 cup (78g)
1.8g (7% DV)2.8g (11% DV)1.4g (6% DV)
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#31: Leeks
Fiber in 100gPer leek (89g)Per slice (6g)
1.8g (7% DV)1.6g (6% DV)0.1g (0% DV)
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#32: Onions
Fiber in 100gPer cup, chopped (160g)Per onion (110g)
1.7g (7% DV)2.7g (11% DV)1.9g (8% DV)
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#33: Celery
Fiber in 100gPer cup, chopped (101g)Per stalk (40g)
1.6g (6% DV)1.6g (6% DV)0.6g (2% DV)
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Want more? See a list of 200 vegetables high in fiber.

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Click each heading below for more information from MyFoodData.com

Sun Dried Tomatoes 12.3g (49% DV) per 100 gram serving6.6g (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 serving3.5g (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 serving4.9g (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 serving2.6g (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 serving3.1g (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 serving3.7g (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 serving1.1g (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 serving1.9g (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 serving6.7g (27% DV) per cup, sliced (132 grams)Click to see complete nutrition facts for Taro
Yam 4.1g (16% DV) per 100 gram serving6.2g (25% DV) per cup, cubes (150 grams)Click to see complete nutrition facts for Yam
Chicory Greens 4g (16% DV) per 100 gram serving1.2g (5% DV) per cup, chopped (29 grams)Click to see complete nutrition facts for Chicory Greens
Shallots 3.2g (13% DV) per 100 gram serving0.3g (1% DV) per tablespoon, chopped (10 grams)Click to see complete nutrition facts for Shallots
Jerusalem Artichokes 1.6g (6% DV) per 100 gram serving2.4g (10% DV) per cup, slices (150 grams)Click to see complete nutrition facts for Jerusalem Artichokes

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Data Sources and References

    1. USDA National Nutrient Database for Standard Reference, Release 27.