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
  • Calories: 209 | Weight: 170g (6oz)
An acorn squash 2 Acorn Squash
  • 36% DV (9g) fiber per cup cooked
  • Calories: 115 | Weight: 205g (7.2oz)
Green Peas 3 Green Peas
  • 35% DV (9g) fiber per cup cooked
  • Calories: 134 | Weight: 160g (5.6oz)
Collard Green Leaves 4 Collard Greens
  • 30% DV (8g) fiber per cup cooked
  • Calories: 63 | Weight: 190g (6.7oz)
Artichokes 5 Artichokes (Globe or French)
  • 28% DV (7g) fiber in a medium artichoke
  • Calories: 60 | Weight: 128g (4.5oz)
Half a Butternut Squash 6 Butternut Squash
  • 26% DV (7g) fiber per cup cooked
  • Calories: 82 | Weight: 205g (7.2oz)
A parsnip 7 Parsnips
  • 26% DV (7g) fiber per cup
  • Calories: 100 | Weight: 133g (4.7oz)
Broccoli Stalk 8 Broccoli
  • 21% DV (5g) fiber per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
Carrots 9 Carrots
  • 19% DV (5g) fiber per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
A Bowl of Spinach 10 Spinach
  • 17% DV (4g) fiber per cup cooked
  • Calories: 41 | Weight: 180g (6.3oz)
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Beet Greens 11 Beet Greens
  • 17% DV (4g) fiber per cup cooked
  • Calories: 39 | Weight: 144g (5.1oz)
Brussels Sprouts 12 Brussels Sprouts
  • 16% DV (4g) fiber per cup cooked
  • Calories: 56 | Weight: 156g (5.5oz)
Green Beans 13 Green (Snap) Beans
  • 16% DV (4g) fiber per cup cooked
  • Calories: 44 | Weight: 125g (4.4oz)
Sliced Okra 14 Okra
  • 16% DV (4g) fiber per cup cooked
  • Calories: 35 | Weight: 160g (5.6oz)
Sliced Sweet Potato 15 Sweet Potatoes
  • 16% DV (4g) fiber per cup cooked
  • Calories: 114 | Weight: 133g (4.7oz)
Swiss Chard 16 Swiss Chard
  • 15% DV (4g) fiber per cup cooked
  • Calories: 35 | Weight: 175g (6.2oz)
Potatoes 17 Baked Potatoes
  • 15% DV (4g) fiber in a medium potato
  • Calories: 163 | Weight: 173g (6.1oz)
Asparagus 18 Asparagus
  • 14% DV (4g) fiber per cup cooked
  • Calories: 40 | Weight: 180g (6.3oz)
Mushrooms 19 White Button Mushrooms
  • 14% DV (3g) fiber per cup cooked
  • Calories: 44 | Weight: 156g (5.5oz)
Turnips 20 Turnips
  • 12% DV (3g) fiber per cup cooked
  • Calories: 34 | Weight: 156g (5.5oz)
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Rutabagas 21 Rutabagas (Swedes, Neeps)
  • 12% DV (3g) fiber per cup cooked
  • Calories: 51 | Weight: 170g (6oz)
Yellow Sweet Corn 22 Sweet Corn
  • 12% DV (3g) fiber per cup cooked
  • Calories: 125 | Weight: 145g (5.1oz)
Fennel Stalks 23 Fennel
  • 11% DV (3g) fiber per cup
  • Calories: 27 | Weight: 87g (3.1oz)
Kale leaves 24 Kale
  • 10% DV (3g) fiber per cup cooked
  • Calories: 36 | Weight: 130g (4.6oz)
Eggplants 25 Eggplant
  • 10% DV (2g) fiber per cup cooked
  • Calories: 35 | Weight: 99g (3.5oz)
Cabbage 26 Cabbage
  • 9% DV (2g) fiber per cup
  • Calories: 22 | Weight: 89g (3.1oz)
Tomatoes 27 Tomatoes
  • 6% DV (1g) fiber per cup cooked
  • Calories: 22 | Weight: 123g (4.3oz)
A head of cauliflower 28 Cauliflower
  • 9% DV (2g) fiber per cup
  • Calories: 27 | Weight: 107g (3.8oz)
Zucchini 29 Zucchini
  • 7% DV (2g) fiber per cup cooked
  • Calories: 27 | Weight: 180g (6.3oz)
Green Bell Peppers 30 Green Bell Peppers
  • 6% DV (2g) fiber per cup cooked
  • Calories: 38 | Weight: 135g (4.8oz)
Stalks of Celery 31 Celery
  • 6% DV (2g) fiber per cup
  • Calories: 16 | Weight: 101g (3.6oz)
Stalks of leeks 32 Leeks
  • 6% DV (2g) fiber per cup
  • Calories: 54 | Weight: 89g (3.1oz)
Lettuce 33 Lettuce
  • 4% DV (1g) fiber per cup
  • Calories: 8 | Weight: 47g (1.7oz)

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.

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