Fiber Rich Vegetables

Welcome to the list of the top 100 vegetables highest in fiber content. Where the amount of fiber ranges from 11.00 g to 3.20 g per 100g. The top vegetable is Grape leaves, raw with the highest fiber content, which in 100g contains 11.00 g of fiber.

The total recommended daily allowance or RDA for fiber is 25 g. For the 100g serving of Grape leaves, raw, which contains 11.00 g of fiber, the corresponding RDA fiber percentage is 44 %, which is the highest item from the list of vegetables high in fiber.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Grape leaves, raw has a nutritional value score of 29.00 out of 100.Comparing the fiber content and the nutritional density in 100g for Grape leaves, raw; We class this as a high fiber content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of vegetables.

Other important and fiber related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Grape leaves, raw, which is the top of the vegetables list for fiber content in your diet, the amount of Energy is 93.00 kcal (5% RDA), the amount of Protein is 5.60 g (10% RDA), the amount of Total Fat is 2.12 g (3% RDA) and the amount of Carbohydrate is 17.31 g (13% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the fiber content in Grape leaves, raw from the list of vegetables.

Top Twenty List - Highest fiber Content per 100g

Below is a basic list for fiber in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Grape leaves, raw 11.00g (44%RDA)
2. Fireweed, leaves, raw 10.60g (42%RDA)
3. Potatoes, baked, skin, without salt 7.90g (32%RDA)
4. Potatoes, baked, skin only, with salt 7.90g (32%RDA)
5. Wasabi, root, raw 7.80g (31%RDA)
6. Beans, fava, in pod, raw 7.50g (30%RDA)
7. Potato flour 5.90g (24%RDA)
8. Artichokes, (globe or french), cooked, boiled, drained, without salt 5.70g (23%RDA)
9. Artichokes, (globe or french), cooked, boiled, drained, with salt 5.70g (23%RDA)
10. Peas, green, raw 5.70g (23%RDA)
11. Potatoes, microwaved, cooked in skin, skin, without salt 5.50g (22%RDA)
12. Peas, green, cooked, boiled, drained, without salt 5.50g (22%RDA)
13. Potatoes, microwaved, cooked, in skin, skin with salt 5.50g (22%RDA)
14. Peas, green, cooked, boiled, drained, with salt 5.50g (22%RDA)
15. Artichokes, (globe or french), raw 5.40g (22%RDA)
16. Lima beans, immature seeds, cooked, boiled, drained, without salt 5.40g (22%RDA)
17. Lima beans, immature seeds, cooked, boiled, drained, with salt 5.30g (21%RDA)
18. Sweet potato leaves, raw 5.30g (21%RDA)
19. Taro, cooked, with salt 5.10g (20%RDA)
20. Taro, cooked, without salt 5.10g (20%RDA)

Highest Amount of fiber per Serving

Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. You should also take into account portion sizes when you are considering the fiber nutritional content.

The food with the highest fiber content per typical serving is Soybeans, green, raw which contains 10.75 g in 1.000 cup (or 256.00 g). The percentage of the recommended daily value for this serving is 43 %. For this serving the Energy content is 376.32 kcal (19% RDA), the Protein content is 33.15 g (59% RDA), the Total Fat content is 17.41 g (27% RDA) and the Carbohydrate content is 28.29 g (22% RDA).

Grams of fiber in vegetables (per 100g)

The list below gives the total fiber content in the top 100 items from the general description 'vegetables' each of which show the fiber amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of fiber can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 41 items. The highest amount of fiber from the 41 raw items is in Grape leaves, raw where the content is 11.00 g per 100g. The number of food items which are cooked are 45 items. The highest amount of fiber from the 45 cooked items is in Artichokes, (globe or french), cooked, boiled, drained, without salt where the amount is 5.70 g per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of fiber by 5.3 g in a 100g serving.

Nutritional Information Summary