Top Vegetables High in Dietary Fiber

About Vegetables and Dietary fiber

There are quite a number of vegetables rich in dietary fiber, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest dietary fiber vegetables include peas, artichoke, edamame, parsnip, lima beans, jicama, kale, serrano pepper, parsley and squash. Other dietary fiber rich vegetables are shallot, okra, fennel, endive, water chestnut, sweet potatoes, pumpkin puree, beets, jalapeno and green bean.

We calculated the top vegetables for dietary fiber by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in dietary fiber.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Peas

image of peas

In 1 cup, pea has 8.3g of dietary fiber, or about 33% of daily values for women and 22% for men.
Dietary fiber
8.3g in
1 cup (145g)
14g in
200 Calories (247g)
33%
22%
56%
37%
Complete nutrition for Peas

Artichoke

image of artichoke

1 artichoke contains 8.7g of dietary fiber, or about 35% of daily values for women and 23% for men.
Dietary fiber
8.7g in
1 artichoke (162g)
23g in
200 Calories (426g)
35%
23%
92%
60%
Complete nutrition for Artichoke

Edamame

image of edamame

In 1 cup, edamame has 8.1g of dietary fiber, or about 32% of daily values for women and 21% for men.
Dietary fiber
8.1g in
1 cup (155g)
8.6g in
200 Calories (165g)
32%
21%
34%
23%
Complete nutrition for Edamame

Parsnip

image of parsnip

1 cup of parsnip contains 6.5g of dietary fiber, or about 26% of daily values for women and 17% for men.
Dietary fiber
6.5g in
1 cup (133g)
13g in
200 Calories (267g)
26%
17%
52%
34%
Complete nutrition for Parsnip

Lima Beans

image of lima beans

In 1 cup, lima bean has 7.6g of dietary fiber, or about 31% of daily values for women and 20% for men.
Dietary fiber
7.6g in
1 cup (156g)
8.7g in
200 Calories (177g)
31%
20%
35%
23%
Complete nutrition for Lima Beans

Jicama

image of jicama

1 cup of jicama contains 5.9g of dietary fiber, or about 24% of daily values for women and 15% for men.
Dietary fiber
5.9g in
1 cup (120g)
26g in
200 Calories (526g)
24%
15%
100%
68%
Complete nutrition for Jicama

Kale

image of kale

In 1 cup, kale has 0.86g of dietary fiber, or about 3% of daily values for women and 2% for men.
Dietary fiber
0.86g in
1 cup (21g)
23g in
200 Calories (571g)
3%
2%
94%
62%
Complete nutrition for Kale

Serrano Pepper

image of serrano pepper

1 cup of serrano pepper contains 3.9g of dietary fiber, or about 16% of daily values for women and 10% for men.
Dietary fiber
3.9g in
1 cup (105g)
23g in
200 Calories (625g)
16%
10%
92%
61%
Complete nutrition for Serrano Pepper

Parsley

image of parsley

In 1 cup, parsley has 2g of dietary fiber, or about 8% of daily values for women and 5% for men.
Dietary fiber
2g in
1 cup (60g)
18g in
200 Calories (556g)
8%
5%
73%
48%
Complete nutrition for Parsley

Squash (cooked)

image of squash

1 cup of squash contains 6.6g of dietary fiber, or about 26% of daily values for women and 17% for men.
Dietary fiber
6.6g in
1 cup (205g)
16g in
200 Calories (500g)
26%
17%
64%
42%
Complete nutrition for Squash

Shallot

image of shallot

In 1 cup, shallot has 5.1g of dietary fiber, or about 20% of daily values for women and 13% for men.
Dietary fiber
5.1g in
1 cup (160g)
8.9g in
200 Calories (278g)
20%
13%
36%
23%
Complete nutrition for Shallot

Okra

image of okra

1 cup of okra contains 3.2g of dietary fiber, or about 13% of daily values for women and 8% for men.
Dietary fiber
3.2g in
1 cup (100g)
19g in
200 Calories (606g)
13%
8%
78%
51%
Complete nutrition for Okra

Fennel

image of fennel

In 1 cup, fennel has 2.7g of dietary fiber, or about 11% of daily values for women and 7% for men.
Dietary fiber
2.7g in
1 cup (87g)
20g in
200 Calories (645g)
11%
7%
80%
53%
Complete nutrition for Fennel

Endive

image of endive

1 head of endive contains 2.6g of dietary fiber, or about 11% of daily values for women and 7% for men.
Dietary fiber
2.6g in
1 head (85g)
36g in
200 Calories (1176g)
11%
7%
150%
96%
Complete nutrition for Endive

Water Chestnut

image of water chestnut

In 1 cup, water chestnut has 3.7g of dietary fiber, or about 15% of daily values for women and 10% for men.
Dietary fiber
3.7g in
1 cup (124g)
6.2g in
200 Calories (206g)
15%
10%
25%
16%
Complete nutrition for Water Chestnut

Sweet Potatoes

image of sweet potatoes

1 cup of sweet potato contains 4g of dietary fiber, or about 16% of daily values for women and 11% for men.
Dietary fiber
4g in
1 cup (133g)
7g in
200 Calories (233g)
16%
11%
28%
18%
Complete nutrition for Sweet Potatoes

Pumpkin Puree

image of pumpkin puree

In 1 cup, pumpkin puree has 7.1g of dietary fiber, or about 28% of daily values for women and 19% for men.
Dietary fiber
7.1g in
1 cup (245g)
17g in
200 Calories (588g)
28%
19%
68%
45%
Complete nutrition for Pumpkin Puree

Beets

image of beets

1 cup of beet contains 3.8g of dietary fiber, or about 15% of daily values for women and 10% for men.
Dietary fiber
3.8g in
1 cup (136g)
13g in
200 Calories (465g)
15%
10%
52%
34%
Complete nutrition for Beets

Jalapeno

image of jalapeno

In 1 cup, jalapeno has 2.5g of dietary fiber, or about 10% of daily values for women and 7% for men.
Dietary fiber
2.5g in
1 cup (90g)
19g in
200 Calories (690g)
10%
7%
77%
51%
Complete nutrition for Jalapeno

Green Bean

image of green bean

1 cup of green bean contains 2.7g of dietary fiber, or about 11% of daily values for women and 7% for men.
Dietary fiber
2.7g in
1 cup (100g)
17g in
200 Calories (645g)
11%
7%
70%
46%
Complete nutrition for Green Bean


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