High-fiber vegetables

Vegetables ranked by fiber per serving, with the soluble and insoluble split.

Vegetables ranked by fiber per serving
#	Food	Serving	Fiber	% DV	Soluble · insoluble
1	Acorn squash1 cup, cubes, baked	1 cup, cubes, baked	9 g	32%
2	Collard greens1 cup, chopped, cooked	1 cup, chopped, cooked	7.6 g	27%	No split data
3	Artichoke1 medium, cooked	1 medium, cooked	6.8 g	24%
4	Butternut squash1 cup, cubes, baked	1 cup, cubes, baked	6.6 g	24%
5	Jicama1 cup, sliced, raw	1 cup, sliced, raw	5.9 g	21%	No split data
6	Broccoli, cooked1 cup, chopped, cooked	1 cup, chopped, cooked	5.1 g	18%
7	Kohlrabi1 cup, raw	1 cup, raw	4.9 g	18%
8	Kale, cooked1 cup, cooked	1 cup, cooked	4.7 g	17%	No split data
9	Mixed vegetables (frozen)½ cup, cooked	½ cup, cooked	4 g	14%
10	Green beans1 cup, cooked	1 cup, cooked	4 g	14%
11	Sweet potato1 medium, baked	1 medium, baked	3.8 g	14%
12	Baked potato (with skin)1 medium, baked with skin	1 medium, baked with skin	3.8 g	14%
13	Swiss chard1 cup, chopped, cooked	1 cup, chopped, cooked	3.7 g	13%
14	Green peas½ cup, cooked	½ cup, cooked	3.6 g	13%
15	Pumpkin purée, canned½ cup	½ cup	3.6 g	13%	No split data
16	Turnip1 cup, cubes, cooked	1 cup, cubes, cooked	3.1 g	11%
17	Rutabaga1 cup, cubes, cooked	1 cup, cubes, cooked	3.1 g	11%	No split data
18	Boiled potato1 medium, boiled, peeled	1 medium, boiled, peeled	3 g	11%
19	Cauliflower1 cup, cooked	1 cup, cooked	2.9 g	10%
20	Parsnips½ cup, sliced, cooked	½ cup, sliced, cooked	2.8 g	10%	No split data
21	Celeriac1 cup, raw	1 cup, raw	2.8 g	10%	No split data
22	Fennel1 cup, sliced, raw	1 cup, sliced, raw	2.7 g	10%	No split data
23	Eggplant1 cup, cubes, cooked	1 cup, cubes, cooked	2.5 g	9%
24	Sweet corn1 medium ear, cooked	1 medium ear, cooked	2.5 g	9%
25	Red bell pepper1 medium, raw	1 medium, raw	2.5 g	9%
26	Broccoli, raw1 cup, chopped, raw	1 cup, chopped, raw	2.4 g	9%
27	Carrots, cooked½ cup, sliced, cooked	½ cup, sliced, cooked	2.3 g	8%
28	Canned tomatoes½ cup	½ cup	2.3 g	8%
29	Spinach, cooked½ cup, cooked	½ cup, cooked	2.2 g	8%
30	Spaghetti squash1 cup, cooked	1 cup, cooked	2.2 g	8%	No split data
31	Sauerkraut½ cup	½ cup	2.1 g	8%	No split data
32	Brussels sprouts½ cup, cooked	½ cup, cooked	2 g	7%
33	Okra½ cup, sliced, cooked	½ cup, sliced, cooked	2 g	7%
34	Romaine lettuce2 cups, shredded	2 cups, shredded	2 g	7%
35	Green bell pepper1 medium, raw	1 medium, raw	2 g	7%
36	Shiitake mushrooms4 mushrooms, raw	4 mushrooms, raw	1.9 g	7%
37	Bean sprouts1 cup, raw	1 cup, raw	1.9 g	7%
38	Cabbage1 cup, shredded, raw	1 cup, shredded, raw	1.8 g	6%
39	Water chestnuts½ cup, sliced, canned	½ cup, sliced, canned	1.8 g	6%	No split data
40	Hearts of palm½ cup, canned	½ cup, canned	1.8 g	6%	No split data
41	Asparagus½ cup, cooked	½ cup, cooked	1.8 g	6%
42	Cherry tomatoes1 cup	1 cup	1.8 g	6%
43	Sun-dried tomatoes¼ cup	¼ cup	1.7 g	6%
44	Kale, raw2 cups, raw	2 cups, raw	1.7 g	6%
45	Carrots, raw1 medium, raw	1 medium, raw	1.7 g	6%
46	Beets½ cup, sliced, cooked	½ cup, sliced, cooked	1.7 g	6%
47	Snow peas1 cup, whole, raw	1 cup, whole, raw	1.6 g	6%
48	Sugar snap peas1 cup, whole, raw	1 cup, whole, raw	1.6 g	6%
49	Leeks1 leek, raw	1 leek, raw	1.6 g	6%
50	Mashed potatoes½ cup	½ cup	1.6 g	6%	No split data
51	Red cabbage1 cup, shredded, raw	1 cup, shredded, raw	1.5 g	5%
52	Tomato1 medium	1 medium	1.5 g	5%
53	Onion½ cup, chopped, raw	½ cup, chopped, raw	1.4 g	5%
54	Spinach, raw2 cups, raw	2 cups, raw	1.3 g	5%
55	Jerusalem artichoke½ cup, sliced, raw	½ cup, sliced, raw	1.2 g	4%
56	Kimchi½ cup	½ cup	1.2 g	4%
57	Portobello mushroom1 cap, raw	1 cap, raw	1.1 g	4%
58	Zucchini1 cup, sliced, raw	1 cup, sliced, raw	1.1 g	4%
59	Nori (seaweed sheets)1 sheet	1 sheet	1 g	4%	No split data
60	Wakame (dried)2 tbsp, dried	2 tbsp, dried	1 g	4%	No split data
61	Mixed salad greens2 cups	2 cups	1 g	4%
62	Radishes½ cup, sliced, raw	½ cup, sliced, raw	0.9 g	3%
63	Leaf lettuce2 cups, shredded	2 cups, shredded	0.9 g	3%
64	Napa cabbage1 cup, shredded, raw	1 cup, shredded, raw	0.9 g	3%
65	Iceberg lettuce1 cup, shredded	1 cup, shredded	0.9 g	3%
66	Green onions¼ cup, chopped	¼ cup, chopped	0.7 g	3%
67	Bok choy1 cup, shredded, raw	1 cup, shredded, raw	0.7 g	3%
68	Mushrooms1 cup, sliced, raw	1 cup, sliced, raw	0.7 g	3%
69	Celery1 medium stalk, raw	1 medium stalk, raw	0.6 g	2%
70	Cucumber1 cup, sliced, raw	1 cup, sliced, raw	0.5 g	2%
71	Dill pickles1 spear	1 spear	0.4 g	1%
72	Arugula1 cup	1 cup	0.3 g	1%
73	Garlic3 cloves	3 cloves	0.2 g	1%

Tip. Cooking doesn’t remove fiber. A cup of cooked greens holds more than a cup of raw because it packs down.

Questions

Which vegetables have the most fiber?

Per serving: acorn squash (9 g in 1 cup, cubes, baked), collard greens (7.6 g in 1 cup, chopped, cooked) and artichoke (6.8 g in 1 medium, cooked).

Which vegetables are high in fiber?

5 of the 73 have at least 5.6 g per serving, 20% of the Daily Value, which counts as high in fiber: acorn squash, collard greens, artichoke, butternut squash and jicama.

Which vegetables have the most soluble fiber?

Per serving: artichoke (5 g), acorn squash (2.3 g) and butternut squash (1.5 g). Soluble fiber helps with cholesterol and blood sugar.

Fiber per serving from USDA FoodData Central. Soluble and insoluble amounts are estimates. % DV is out of the 28 g Daily Value.