High-Fiber & Low-Fiber Vegetables

List of High-Fiber & Low-Fiber Vegetables
"All the experts tell us to eat high-fiber vegetables. But which vegetables are high in fiber? Are all vegetables high in fiber? Aren't there low-fiber vegetables too?"

So queried a reader recently, frustrated by nutrition advice long on principle and short on specifics.

For those who follow a high-fiber diet or those wondering how to increase fiber in their diets (or even those who must avoid fiber in their diets), here's a quick reference list of the fiber grams for common vegetables. I hope it becomes a useful reference!

~ Alanna



About the Fiber Gram Calculations
The vegetable nutrition information here was calculated using Accuchef, which relies on the same USDA database used by all similar nutrition analysis programs. Still, the information here should be considered estimates.
For easy apples to apples (or would that be asparagus to asparagus?) comparison, unless specified, Fiber Grams are based on a serving size of 1/4 pound of the raw vegetable.
For more detail on each vegetable, please see nutrition data for common vegetables.

About A Veggie Venture
If you're a first-time visitor and follow a high-fiber or low-fiber diet, welcome to A Veggie Venture, where each vegetable recipe includes nutrition information, including Fiber Grams, Net Carb counts and Weight Watchers points. You'll also want to check out my online food column called Kitchen Parade. There too, all recipes include nutrition analysis, including Fiber Grams.

More High-Fiber & Low-Fiber Resources
Once you identify a favorite high-fiber vegetable, find hundreds of vegetable recipes via the Alphabet of Vegetables. Recipes are also easy to find and organized by course.






Vegetables with Eight+ Fiber Grams
Avocado, California (1 cup) - 16 (Avocado Recipes)
Tomatoes, Fresh Sun-Dried - 14 (Tomato Recipes)
Avocado, Florida (1 cup) - 13 (Avocado Recipes)




Vegetables with Seven Fiber Grams
Artichoke (1 choke) (Artichoke Recipes)
Lima Beans, Baby (Lima Bean Recipes)




Vegetables with Six Fiber Grams
Edamame (Edamame Recipes)
Jicama (Jicama Recipes)
Lima Beans, Fordhook (Lima Bean Recipes)
Parsnips (Parsnip Recipes)
Peas, Green (Pea Recipes)




Vegetables with Five Fiber Grams
Garbanzo Beans (Garbanzo Bean Recipes)




Vegetables with Four Fiber Grams
Brussels Sprouts (Brussels Sprouts Recipes)
Cabbage, Savoy (Cabbage Recipes)
Edamame (1/2 cup) (Edamame Recipes)
Eggplant (Eggplant Recipes)
Endive (Endive Recipes)
Fennel (Fennel Recipes)
Green Beans (Green Bean Recipes)
Kohlrabi (Kohlrabi Recipes)
Okra (Okra Recipes)




Vegetables with Three Fiber Grams
Beets (Beet Recipes)
Broccoli (Broccoli Recipes)
Broccoli Raab (Rabe) (Broccoli Raab Recipes)
Cabbage, Green (Cabbage Recipes)
Carrots (Carrot Recipes)
Cauliflower (Cauliflower Recipes)
Corn (Corn Recipes)
Hearts of Palm (Hearts of Palm Recipes)
Mushrooms, Enoki & Oyster (Mushroom Recipes)
Peas, Sugar Snap (Pea Recipes)
Peas, Snow Peas (Pea Recipes)
Potatoes, White (Potato Recipes)
Rutabaga (Rutabaga Recipes)
Sweet Potato (Sweet Potato Recipes)




Vegetables with Two Fiber Grams
Arugula (Arugula Recipes)
Asparagus (Asparagus Recipes)
Bell Pepper, Red & Green (Bell Pepper Recipes)
Cabbage, Red (Cabbage Recipes)
Celery (Celery Recipes)
Celeriac (Celeriac Recipes)
Chard (Chard Recipes)
Chayote (Chayote Recipes)
Daikon (Daikon Recipes)
Jerusalem Artichokes (Jerusalem Artichoke Recipes)
Kale (Kale Recipes)
Leeks (Leek Recipes)
Lettuce, Romaine (Lettuce Recipes)
Onion (Onion Recipes)
Potatoes, Red (Potato Recipes)
Pumpkin (1 cup purée) (Pumpkin Recipes)
Radish (Radish Recipes)
Rhubarb (Rhubarb Recipes)
Spinach (Spinach Recipes)
Summer Squash, Yellow (Summer Squash Recipes)
Tomatillo (Tomatillo Recipes)
Turnips (Turnip Recipes)
Winter Squash (Winter Squash Recipes)




Vegetables with One Fiber Gram
Bell Pepper, Yellow (Bell Pepper Recipes)
Bok Choy (Bok Choy Recipes)
Corn, 1 ear (Corn Recipes)
Cucumber (Cucumber Recipes)
Lettuce, Iceberg, Red Leaf, Green Leaf & Butter (Lettuce Recipes)
Mushrooms, Button & Crimini (Mushroom Recipes)
Potatoes, Russet (Potato Recipes)
Pumpkin (Pumpkin Recipes)
Radicchio (Radicchio Recipes)
Tomatoes, Fresh (Tomato Recipes)
Zucchini (Zucchini Recipes)




Vegetables with Zero Fiber Grams
None! But then we knew that, right? Vegetables are naturally high in fiber.




A Veggie Venture is home of 'veggie evangelist' Alanna Kellogg and the
famous asparagus-to-zucchini Alphabet of Vegetables.
© Copyright Kitchen Parade 2008


14 comments:

Very interesting! Some I could have guessed, but others completely surprised me.

Wow. That is surprising. Who'd have thought that creamy avocados had twice the fiber of Brussels Sprouts?

Thanks for sharing this!

So practical and helpful. Thanks, Alanna.

Avocado? You are kidding me! Well there's my excuse, then. Thanks!

(I always open them up planning to make guacamole... then end up eating them over the sink with a spoon.)

Hooray! An excuse to eat more avocados!

Go figure that one: avocados are so high on the list! and carrots are so low?
Very helpful chart!! Thank you again Alanna!

Just wanted to say that I found your blog (via googling "high fiber vegetables") and I do like it!

I had to go on a more or less permanent high-fiber/low-fat diet and and have been desperately looking for more variety. And here it is!

What a great list! But if tomatoes are on this list, so should be apples. Can you make a list for fruits?

How can corn be so low on the list? The kernels aren't digested unless chewed well.

Y'know, Anonymous, I don't know. The information comes from the USDA database and I don't know the details of what they consider when developing the information.

thank you for gathering all this information. I was just diagnosed with gastric paresis and now have to have little to no fiber.... I love the list! I am to only eat 1-2 grams per serving and I am happy a few of my favorites are on that list....

This is a great list to have prior to an, ahem, colonoscopy. To be low in fiber, though, both sweet and regular potatoes should be peeled.

I wonder if the question regarding the digestion of corn and its lower fibre rating, could be linked to the fact corn is actually a grain.

YAY! Just what I needed. Vegi variety with a conscience.

Post a Comment

Thank you for taking a moment to write! I read each and every comment, for each and every recipe, whether a current recipe or a long-ago favorite. If you have a specific question, it's nearly always answered quick-quick. ~ Alanna