Top High-Fiber Vegetables and Vegetable Products
Ranked by fiber per serving — the number that matters for your daily 30g goal. The top pick, Peas, green, cooked, provides 8.8g per serving.
#1
29% daily
Peas, green, cooked
8.8g
per cup
#2
27% daily
Edamame, frozen, prepared
8.1g
per cup
#3
23% daily
Artichokes, , cooked
6.8g
per artichoke, medium
| # | Food | Fiber / 100g |
|---|---|---|
| 1 |
Peas, green, cooked
per cup
|
5.5g
|
| 2 |
Edamame, frozen, prepared
per cup
|
5.2g
|
| 3 |
Artichokes, , cooked
per artichoke, medium
|
5.7g
|
| 4 |
Broccoli, cooked, boiled
per stalk, medium (7-1/2" - 8" long)
|
3.3g
|
| 5 |
Cauliflower, frozen, cooked
per cup (1" pieces)
|
2.7g
|
| 6 |
Kale, cooked, boiled
per cup
|
4.0g
|
| 7 |
Spinach, cooked, boiled
per cup
|
2.4g
|
| 8 |
Beans, snap, green
per cup
|
3.2g
|
| 9 |
Potatoes, Russet, flesh and skin
per potato medium (2-1/4" to 3-1/4" dia.)
|
2.3g
|
| 10 |
Sweet potato, cooked, baked in skin
per medium (2" dia, 5" long, raw)
|
3.3g
|
| 11 |
Corn, sweet, yellow
per ear medium (6-3/4" to 7-1/2" long)
|
2.4g
|
| 12 |
Brussels sprouts, cooked, boiled
per 0.5 cup
|
2.6g
|
| 13 |
Beets, cooked, boiled. drained
per 2 beets (2" dia, sphere)
|
2.0g
|
| 14 |
Asparagus, cooked, boiled
per 4 spears (1/2" base)
|
2.0g
|
| 15 |
Broccoli, raw
per stalk
|
2.4g
|
| 16 |
Peppers, sweet, red
per medium
|
2.1g
|
| 17 |
Beets, raw
per beet (2" dia)
|
2.8g
|
| 18 |
Cabbage, savoy, raw
per cup, shredded
|
3.1g
|
| 19 |
Peppers, sweet, green
per medium
|
1.7g
|
| 20 |
Onions, raw
per medium (2-1/2" dia)
|
1.7g
|