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Best High-Fiber Vegetables

Vegetables are the backbone of a high-fiber diet. These are ranked by fiber per serving — the number that actually matters when you're building a plate.

#1 551% daily

Waxgourd, , raw

165.3g

per waxgourd

#2 163% daily

Collards, frozen, chopped

49.0g

per package (3 lb)

#3 151% daily

Vegetables, mixed, frozen

45.4g

per pack (2-1/2 lb)

#	Food	Fiber / 100g	Per Serving	Daily %
1	Waxgourd, , raw per waxgourd	2.9g	165.3g	551%
2	Collards, frozen, chopped per package (3 lb)	3.6g	49.0g	163%
3	Vegetables, mixed, frozen per pack (2-1/2 lb)	4.0g	45.4g	151%
4	Brussels sprouts, frozen, unprepared per package (2 lb)	3.8g	34.5g	115%
5	Turnip greens and turnips, frozen, unprepared per package (3 lb)	2.4g	32.7g	109%
6	Yambean, raw per medium	4.9g	32.3g	108%
7	Okra, frozen, unprepared per package (3 lb)	2.2g	29.9g	100%
8	Radishes, oriental, dried per cup	23.9g	27.7g	92%
9	Broccoli, frozen, unprepared per package (2 lb)	3.0g	27.2g	91%
10	Squash, winter, frozen per package (4 lb)	1.3g	23.6g	79%
11	Cabbage, raw per head, medium (about 5-3/4" dia)	2.5g	22.7g	76%
12	Pumpkin pie mix, canned per cup	8.3g	22.4g	75%
13	Fungi, Cloud ears, dried per cup	70.1g	19.6g	65%
14	Cabbage, red, raw per head, medium (about 5" dia)	2.1g	17.6g	59%
15	Carrot, dehydrated per cup	23.6g	17.5g	58%
16	Eggplant, raw per eggplant, unpeeled	3.0g	16.4g	55%
17	Potatoes, mashed, dehydrated per cup	7.1g	14.2g	47%
18	Cauliflower, green, raw per head, medium (5-6" dia)	3.2g	13.8g	46%
19	Broccoli raab, cooked per bunch cooked	2.8g	12.2g	41%
20	Cauliflower, raw per head medium (5-6" dia.)	2.0g	11.8g	39%
21	Potatoes, microwaved, cooked in skin per potato (2-3/4" dia by 4-3/4" long)	5.5g	11.1g	37%
22	Potatoes, microwaved, cooked per potato (2-1/3" x 4-3/4")	5.5g	11.1g	37%
23	Cowpeas, immature seeds, frozen per cup	6.4g	10.9g	36%
24	Soybeans, green, raw per cup	4.2g	10.8g	36%
25	Peppers, hot chile per cup	28.7g	10.6g	35%
26	Wasabi, root, raw per cup, sliced	7.8g	10.1g	34%
27	Squash, winter, baked per cup, cubes	4.9g	10.1g	34%
28	Beans, fava, raw per cup	7.5g	9.4g	32%
29	Potato flour per cup	5.9g	9.4g	31%
30	Vegetables, mixed, canned per cup	3.8g	9.3g	31%

More high-fiber lists

High-Fiber Fruits High-Fiber Legumes High-Fiber Grains High-Fiber Nuts & Seeds High-Fiber Snacks High-Fiber Low-Calorie Foods High-Fiber Low-Carb Foods All High-Fiber Foods

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