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Food rankings

High-fiber vegetables

The 38 vegetables, root vegetables, and tubers in our database ranked from most to least fiber per 100 g, plus the ones with the most fiber in a typical serving.

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Last updated
Sources
2 primary
Data
USDA FoodData Central

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How this list is built

The list includes the vegetables, root vegetables, and tubers in our database as described on each page, raw or cooked. Garlic is left out because it is used for seasoning, and so are raw cassava and plantain, which are eaten cooked and already appear in their cooked form. The main table ranks by grams of fiber per 100 g; when two tie, fiber per serving decides.

For reference, EU rules allow a food to be labeled a “source of fiber” with at least 3 g per 100 g and “high fiber” from 6 g (Regulation 1924/2006). Leafy greens weigh little per serving, so the second table, by the fiber in a typical serving, gives a more realistic idea of what ends up on your plate.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 38 vegetables ranked by fiber per 100 g

38 vegetables and tubers ranked by fiber per 100 g, highest first.

  1. Cooked artichokeFiber 6.8 g per serving · Calories 53 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating5.7g/100 g
  2. Taro (malanga)Fiber 6.6 g per serving · Calories 142 kcal/100 g · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest5.1g/100 g
  3. JicamaFiber 4.9 g per serving · Calories 38 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.9g/100 g
  4. KaleFiber 2.1 g per serving · Calories 35 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydratingMay cause bloating4.1g/100 g
  5. Yam (ñame)Fiber 5.1 g per serving · Calories 116 kcal/100 g · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest3.9g/100 g
  6. Fried green plantain (tostones)Fiber 2.8 g per serving · Calories 309 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea3.5g/100 g
  7. Fried ripe plantain (maduros)Fiber 2.6 g per serving · Calories 236 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberMay worsen nausea3.2g/100 g
  8. EggplantFiber 4.5 g per serving · Calories 25 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating3g/100 g
  9. Cooked chayoteFiber 4.2 g per serving · Calories 24 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.8g/100 g
  10. CarrotFiber 2.2 g per serving · Calories 41 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating2.8g/100 g
  11. Green beansFiber 4.1 g per serving · Calories 31 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.7g/100 g
  12. BroccoliFiber 3.9 g per serving · Calories 34 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating2.6g/100 g
  13. Brussels sproutsFiber 3.9 g per serving · Calories 36 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating2.6g/100 g
  14. Boiled green plantainFiber 3.1 g per serving · Calories 121 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 3/5Easy to digest2.6g/100 g
  15. Boiled sweet potatoFiber 3 g per serving · Calories 76 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy density2.5g/100 g
  16. CabbageFiber 2 g per serving · Calories 25 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating2.5g/100 g
  17. Baked ripe plantainFiber 2.2 g per serving · Calories 155 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest2.2g/100 g
  18. SpinachFiber 2.2 g per serving · Calories 23 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating2.2g/100 g
  19. Cooked Swiss chardFiber 3.2 g per serving · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.1g/100 g
  20. Red bell pepperFiber 2.1 g per serving · Calories 26 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating2.1g/100 g
  21. Romaine lettuceFiber 1.7 g per serving · Calories 17 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating2.1g/100 g
  22. CauliflowerFiber 3 g per serving · Calories 25 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating2g/100 g
  23. Cooked nopalesFiber 3 g per serving · Calories 15 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating2g/100 g
  24. Cooked asparagusFiber 2.4 g per serving · Calories 22 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2g/100 g
  25. Cooked beetsFiber 2 g per serving · Calories 44 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating2g/100 g
  26. Cassava (yuca)Fiber 2.9 g per serving · Calories 191 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 1/5Easy to digest1.9g/100 g
  27. Boiled potatoFiber 2.7 g per serving · Calories 87 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5Easy to digestLow energy density1.8g/100 g
  28. Green bell pepperFiber 2 g per serving · Calories 20 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating1.7g/100 g
  29. OnionFiber 0.9 g per serving · Calories 40 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating1.7g/100 g
  30. RadishesFiber 0.8 g per serving · Calories 16 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating1.6g/100 g
  31. CeleryFiber 0.6 g per serving · Calories 14 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5Low energy densityHydrating1.6g/100 g
  32. ArugulaFiber 0.5 g per serving · Calories 25 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 5/5Low energy densityHydrating1.6g/100 g
  33. TomatoFiber 1.8 g per serving · Calories 18 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating1.2g/100 g
  34. Cooked pumpkinFiber 1.7 g per serving · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.1g/100 g
  35. ZucchiniFiber 1.5 g per serving · Calories 17 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1g/100 g
  36. Cooked leeksFiber 1 g per serving · Calories 31 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating1g/100 g
  37. White mushroomsFiber 1 g per serving · Calories 22 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating1g/100 g
  38. CucumberFiber 0.5 g per serving · Calories 15 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating0.5g/100 g

Vegetables with the most fiber per typical serving

15 vegetables and tubers ranked by the fiber in a typical serving.

  1. Cooked artichokeCalories 64 kcal per serving · Fiber 5.7 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating6.8g per serving
  2. Taro (malanga)Calories 185 kcal per serving · Fiber 5.1 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest6.6g per serving
  3. Yam (ñame)Calories 151 kcal per serving · Fiber 3.9 g/100 g · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest5.1g per serving
  4. JicamaCalories 38 kcal per serving · Fiber 4.9 g/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.9g per serving
  5. EggplantCalories 38 kcal per serving · Fiber 3 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating4.5g per serving
  6. Cooked chayoteCalories 36 kcal per serving · Fiber 2.8 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating4.2g per serving
  7. Green beansCalories 47 kcal per serving · Fiber 2.7 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating4.1g per serving
  8. BroccoliCalories 51 kcal per serving · Fiber 2.6 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating3.9g per serving
  9. Brussels sproutsCalories 54 kcal per serving · Fiber 2.6 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating3.9g per serving
  10. Cooked Swiss chardCalories 30 kcal per serving · Fiber 2.1 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating3.2g per serving
  11. Boiled green plantainCalories 145 kcal per serving · Fiber 2.6 g/100 g · Typical serving 120 g (4 oz) · Satiety 3/5Easy to digest3.1g per serving
  12. Boiled sweet potatoCalories 91 kcal per serving · Fiber 2.5 g/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy density3g per serving
  13. CauliflowerCalories 38 kcal per serving · Fiber 2 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating3g per serving
  14. Cooked nopalesCalories 23 kcal per serving · Fiber 2 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating3g per serving
  15. Cassava (yuca)Calories 287 kcal per serving · Fiber 1.9 g/100 g · Typical serving 150 g (5.5 oz) · Satiety 1/5Easy to digest2.9g per serving

How to use this list

Fiber helps keep you regular, and constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.

Some vegetables, such as cabbage, broccoli, or artichoke, carry our “May cause bloating” tag. On a GLP-1 medication the stomach empties more slowly and gas is more noticeable: many people do better with them cooked and in small servings, next to the protein part of the meal.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Constipation on Ozempic, Wegovy or Zepbound: Why It Happens and What Helps.

Related tool

To add up a day of fiber with these and other vegetables, use the daily fiber calculator.

Other food rankings

Fiber

Protein

Calories and macros

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. Official Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods, annex (nutrition claims).accessed .