33 Vegetables High in Fiber

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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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.

Eating more fiber significantly decreases the risk of heart disease, colon cancer, and other serious medical conditions. (1) At the same time, a high fiber diet supports gut health.

Unfortunately, research has shown that only about 5% of the US population is currently meeting recommended targets for fiber intake. (2)

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. (3)

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 Beans1 Lima (Butter) Beans
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
9g
(33% DV)		5g
(19% DV)		9g
(31% DV)
Nutrition Facts for Cooked Lima Beans. (Source)
An acorn squash2 Acorn Squash
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
9g
(32% DV)		4g
(16% DV)		16g
(56% DV)
Nutrition Facts for Baked Acorn Squash. (Source)
Green Peas3 Green Peas
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
9g
(31% DV)		6g
(20% DV)		13g
(47% DV)
Nutrition Facts for Cooked Green Peas. (Source)
Collard Green Leaves4 Collard Greens
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
8g
(27% DV)		4g
(14% DV)		24g
(87% DV)
Nutrition Facts for Cooked Collards. (Source)
Artichokes5 Artichokes (Globe or French)
Fiber
in a Medium Artichoke		Fiber
per 100g		Fiber
per 200 Calories
7g
(25% DV)		5g
(19% DV)		23g
(82% DV)
Nutrition Facts for Artichokes (Globe Or French). (Source)
Half a Butternut Squash6 Butternut Squash
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
7g
(23% DV)		3g
(11% DV)		16g
(57% DV)
Nutrition Facts for Cooked Butternut Squash. (Source)
A parsnip7 Parsnips
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
7g
(23% DV)		5g
(18% DV)		13g
(47% DV)
Nutrition Facts for Parsnips. (Source)
Kale leaves8 Kale
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
5g
(19% DV)		4g
(14% DV)		22g
(79% DV)
Nutrition Facts for Cooked Kale. (Source)
Broccoli Stalk9 Broccoli
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
5g
(18% DV)		3g
(12% DV)		19g
(67% DV)
Nutrition Facts for Broccoli (Cooked). (Source)
Carrots10 Carrots
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
5g
(17% DV)		3g
(11% DV)		17g
(61% DV)
Nutrition Facts for Cooked Carrots. (Source)
A Bowl of Spinach11 Spinach
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
4g
(15% DV)		2g
(9% DV)		21g
(75% DV)
Nutrition Facts for Cooked Spinach. (Source)
Beet Greens12 Beet Greens
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
4g
(15% DV)		3g
(10% DV)		21g
(77% DV)
Nutrition Facts for Cooked Beet Greens. (Source)
Brussels Sprouts13 Brussels Sprouts
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
4g
(14% DV)		3g
(9% DV)		14g
(52% DV)
Nutrition Facts for Brussels Sprouts (Cooked). (Source)
Green Beans14 Green (Snap) Beans
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
4g
(14% DV)		3g
(11% DV)		18g
(65% DV)
Nutrition Facts for Cooked Green Snap Beans. (Source)
Sliced Okra15 Okra
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
4g
(14% DV)		3g
(9% DV)		23g
(81% DV)
Nutrition Facts for Cooked Okra. (Source)
Sliced Sweet Potato16 Sweet Potatoes
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
4g
(14% DV)		3g
(11% DV)		7g
(25% DV)
Nutrition Facts for Sweet Potatoes. (Source)
Swiss Chard17 Swiss Chard
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
4g
(13% DV)		2g
(8% DV)		21g
(75% DV)
Nutrition Facts for Cooked Swiss Chard. (Source)
Potatoes18 Baked Potatoes
Fiber
in a Medium Potato		Fiber
per 100g		Fiber
per 200 Calories
4g
(13% DV)		2g
(8% DV)		5g
(16% DV)
Nutrition Facts for Baked Potatoes. (Source)
Asparagus19 Asparagus
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
4g
(13% DV)		2g
(7% DV)		18g
(65% DV)
Nutrition Facts for Asparagus (Cooked). (Source)
Mushrooms20 White Button Mushrooms
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
3g
(12% DV)		2g
(8% DV)		16g
(56% DV)
Nutrition Facts for Cooked White Button Mushrooms. (Source)
Turnips21 Turnips
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		2g
(7% DV)		18g
(65% DV)
Nutrition Facts for Cooked Turnips. (Source)
Rutabagas22 Rutabagas (Swedes, Neeps)
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
3g
(11% DV)		2g
(6% DV)		12g
(43% DV)
Nutrition Facts for Cooked Rutabagas (Neeps Swedes). (Source)
Yellow Sweet Corn23 Sweet Corn
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
3g
(10% DV)		2g
(7% DV)		5g
(17% DV)
Nutrition Facts for Yellow Sweet Corn. (Source)
Fennel Stalks24 Fennel
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
3g
(10% DV)		3g
(11% DV)		20g
(71% DV)
Nutrition Facts for Fennel. (Source)
Eggplants25 Eggplant (Aubergine)
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
2g
(9% DV)		3g
(9% DV)		14g
(51% DV)
Nutrition Facts for Cooked Eggplant. (Source)
Cabbage26 Cabbage
Fiber
per Cup Raw		Fiber
per 100g		Fiber
per 200 Calories
2g
(8% DV)		3g
(9% DV)		20g
(71% DV)
Nutrition Facts for Cabbage. (Source)
A head of cauliflower27 Cauliflower
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(8% DV)		2g
(7% DV)		16g
(57% DV)
Nutrition Facts for Cauliflower. (Source)
Zucchini28 Zucchini (Courgette)
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
2g
(6% DV)		1g
(4% DV)		13g
(48% DV)
Nutrition Facts for Cooked Zucchini. (Source)
Tomatoes29 Tomatoes
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
2g
(6% DV)		1g
(4% DV)		13g
(48% DV)
Nutrition Facts for Tomatoes. (Source)
Green Bell Peppers30 Green Bell Peppers
Fiber
per Cup Cooked		Fiber
per 100g		Fiber
per 200 Calories
2g
(6% DV)		1g
(4% DV)		9g
(31% DV)
Nutrition Facts for Cooked Green Bell Peppers. (Source)
Stalks of leeks31 Leeks
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
2g
(6% DV)		2g
(6% DV)		6g
(21% DV)
Nutrition Facts for Leeks. (Source)
Stalks of Celery32 Celery
Fiber
per Cup Raw		Fiber
per 100g		Fiber
per 200 Calories
1g
(4% DV)		2g
(6% DV)		23g
(82% DV)
Nutrition Facts for Celery. (Source)
Lettuce33 Lettuce
Fiber
per Cup		Fiber
per 100g		Fiber
per 200 Calories
1g
(4% DV)		2g
(8% DV)		25g
(88% DV)
Nutrition Facts for Romaine Lettuce. (Source)
See All 200 Vegetables High in Fiber Next ➞

How much fiber do you need each day?

The daily value (DV) for fiber is 28 grams per day. (3) This is the amount shown on food labels to help the average person compare the health benefits of different foods. However, for many people, this amount is actually too low.

The adequate intake (AI) is a more accurate daily target, and varies by age and gender. The AI for fiber is up to 38 grams per day. (4) We've included the specific values below for various groups below, so you can determine what your personal target should be.

In the US, the average person consumes far less than the DV for fiber, let alone the AI for their demographic group.

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: (4)

Life StageRDA
Children
1-3 years old19g
4-8 years old25g
Males
9-13 years old31g
14-50 years old38g
50+ years old30g
Females
9-18 years old26g
19-50 years old25g
50+ years old21g
Pregnancy
14-50 years old29g
Lactation
14-50 years old29g
Extensive research has been done to determine how much fiber is needed to provide protection against cardiovascular disease, colon cancer, and other serious health concerns. This research shows that men need more fiber than women in order to get the maximum health benefits, which is why the AI targets are higher for men. (4)

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 particular 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%) 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, but 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 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 of that particular nutrient 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.

Use the ranking tool links below to select foods and create your own food list to share or print.


View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Thomas M. Barber, Stefan Kabisch, Andreas F. H. Pfeiffer and Martin O. Weickert The Health Benefits of Dietary Fibre Nutrients. 2020 Oct; 12(10): 3209.
  2. Diane Quagliani, MBA, RDN, LDN and Patricia Felt-Gunderson, MS, RDN, LDN Closing America’s Fiber Intake Gap Am J Lifestyle Med. 2017 Jan-Feb; 11(1): 80–85. Published online 2016 Jul 7. doi: 10.1177/1559827615588079
  3. FDA on Daily Values
  4. Institute of Medicine Dietary Reference Intakes
  5. U.S. Agricultural Research Service Food Data Central
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