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. (1) 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)
Source: Nutrition Facts for Cooked Lima Beans
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)
Source: Nutrition Facts for Baked Acorn Squash
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)
Source: Nutrition Facts for Cooked Green Peas
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)
Source: Nutrition Facts for Cooked Collards
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)
Source: Nutrition Facts for Artichokes (Globe Or French)
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)
Source: Nutrition Facts for Cooked Butternut Squash
A parsnip

#7: Parsnips

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
7g
(26% DV)
5g
(20% DV)
13g
(52% DV)
Source: Nutrition Facts for Parsnips
Broccoli Stalk

#8: Broccoli

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
5g
(21% DV)
3g
(13% DV)
19g
(75% DV)
Source: Nutrition Facts for Broccoli (Cooked)
Carrots

#9: Carrots

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
5g
(19% DV)
3g
(12% DV)
17g
(69% DV)
Source: Nutrition Facts for Cooked Carrots
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)
Source: Nutrition Facts for Cooked Spinach
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)
Source: Nutrition Facts for Cooked Beet Greens
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)
Source: Nutrition Facts for Brussels Sprouts (Cooked)
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)
Source: Nutrition Facts for Cooked Green Snap Beans
Sliced Okra

#14: Okra

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(16% DV)
3g
(10% DV)
23g
(91% DV)
Source: Nutrition Facts for Cooked Okra
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)
Source: Nutrition Facts for Sweet Potatoes
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)
Source: Nutrition Facts for Cooked Swiss Chard
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)
Source: Nutrition Facts for Baked Potatoes
Asparagus

#18: Asparagus

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
4g
(14% DV)
2g
(8% DV)
18g
(73% DV)
Source: Nutrition Facts for Asparagus (Cooked)
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)
Source: Nutrition Facts for Cooked White Button Mushrooms
Turnips

#20: Turnips

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
3g
(12% DV)
2g
(8% DV)
18g
(73% DV)
Source: Nutrition Facts for Cooked Turnips
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)
Source: Nutrition Facts for Cooked Rutabagas (Neeps, Swedes)
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)
Source: Nutrition Facts for Yellow Sweet Corn
Fennel Stalks

#23: Fennel

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
3g
(11% DV)
3g
(12% DV)
20g
(80% DV)
Source: Nutrition Facts for Fennel
Kale leaves

#24: Kale

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
3g
(10% DV)
2g
(8% DV)
14g
(57% DV)
Source: Nutrition Facts for Cooked Kale
Eggplants

#25: Eggplant

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
2g
(10% DV)
3g
(10% DV)
14g
(57% DV)
Source: Nutrition Facts for Cooked Eggplant
Cabbage

#26: Cabbage

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(9% DV)
3g
(10% DV)
20g
(80% DV)
Source: Nutrition Facts for Cabbage
Tomatoes

#27: Tomatoes

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
1g
(6% DV)
1g
(5% DV)
13g
(53% DV)
Source: Nutrition Facts for Tomatoes
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)
Source: Nutrition Facts for Cauliflower
Zucchini

#29: Zucchini

Fiber
per Cup Cooked
Fiber
per 100g
Fiber
per 200 Calories
2g
(7% DV)
1g
(4% DV)
13g
(53% DV)
Source: Nutrition Facts for Cooked Zucchini
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)
Source: Nutrition Facts for Cooked Green Bell Peppers
Stalks of Celery

#31: Celery

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(6% DV)
2g
(6% DV)
20g
(80% DV)
Source: Nutrition Facts for Celery
Stalks of leeks

#32: Leeks

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
2g
(6% DV)
2g
(7% DV)
6g
(24% DV)
Source: Nutrition Facts for Leeks
Lettuce

#33: Lettuce

Fiber
per Cup
Fiber
per 100g
Fiber
per 200 Calories
1g
(4% DV)
2g
(8% DV)
25g
(99% DV)
Source: Nutrition Facts for Romaine Lettuce

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. USDA National Nutrient Database for Standard Reference, Release 28.
  2. U.S. FDA on Dietary Fiber (PDF)
  3. Institute of Medicine Dietary Reference Intakes