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Top 25 Highest Fiber Vegetables ...

By Neecey • Oct 29, 2015 • MD

The current recommended daily value (DV) for fiber is 25g. It is estimated that the average American woman eats 15g a day. Fiber is important for keeping your digestive tract unclogged and you regular. It helps manage your cholesterol levels and because it is slow to digest, your blood sugar levels. Vegetables are one of the best food groups to find your fiber. Here’s what to eat more of.

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1. Artichoke

Artichoke Fiber per 100g – 8.6 (34% DV)

Main nutrients – folate, vitamin K, magnesium and manganese.

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Artichokes are not only delicious, but they are also a great source of fiber. In fact, they rank among the top 25 highest fiber vegetables, making them a great addition to any diet. Just 100g of artichokes contains 8.6 grams of fiber, which is 34% of the daily recommended value. Along with fiber, artichokes are also rich in folate, vitamin K, magnesium, and manganese. These nutrients are essential for maintaining a healthy body and can help with digestion, blood clotting, and bone health. So next time you're looking for a fiber-rich vegetable, don't forget about the mighty artichoke!

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2. Green Peas

Green Peas Fiber per 100g – 5.5g (22% DV)

Main nutrients – vitamin A, vitamin K, manganese and folate.

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3. Lima Beans

Lima Beans Fiber per 100g – 5.3g (21% DV)

Main nutrients – vitamin C, iron, magnesium and manganese.

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4. Parsnips

Parsnips Fiber per 100g – 4.9g (20% DV)

Main nutrients – vitamin C, vitamin K, folate and manganese.

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5. Collard Greens

Collard Greens Fiber per 100g – 4g (16% DV)

Main nutrients – vitamin A, vitamin C, vitamin K and calcium.

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6. Brussels Sprouts

Brussels Sprouts Fiber per 100g – 3.8g (15% DV)

Main nutrients – vitamin C, vitamin A, folate and manganese.

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7. Kale

Kale Fiber per 100g - 3.6g (14% DV)

Main nutrients – vitamin A, vitamin C, vitamin K, copper.

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8. Broccoli

Broccoli Fiber per 100g – 3.3g (13% DV)

Main nutrients – vitamin c, vitamin K, folate and manganese.

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9. Sweet Potato

Sweet Potato Fiber per 100g – 3.3g (13% DV)

Main nutrients – vitamin A, vitamin C, potassium and manganese.

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10. Snap Beans

Snap Beans Fiber per 100g – 3.2g (13% DV)

Main nutrients – vitamin K, manganese, vitamin A and vitamin C.

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11. Okra

Okra Fiber per 100g – 3.2g (13% DV)

Main nutrients – vitamin C, vitamin K, folate and manganese.

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12. Butternut Squash

Butternut Squash Fiber per 100g – 3.2g (13% DV)

Main nutrients – vitamin A, vitamin C, potassium and magnesium.

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13. Savoy Cabbage

Savoy Cabbage Fiber per 100g – 3.1g (12% DV)

Main nutrients – vitamin C, vitamin K, folate and vitamin B6.

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14. Fennel

Fennel Fiber per 100g – 3.1g (12% DV)

Main nutrients – vitamin C, vitamin K, vitamin A and potassium.

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15. Carrot

Carrot Fiber per 100g – 3g (12% DV)

Main nutrients – vitamin A, vitamin K, vitamin B6 and manganese.

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16. Eggplant

Eggplant Fiber per 100g – 3g (12% DV)

Main nutrients – folate, manganese, potassium and magnesium.

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17. Beet Greens

Beet Greens Fiber per 100g – 2.9g (12% DV)

Main nutrients – vitamin A, vitamin K, vitamin C and riboflavin.

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18. Sweet Corn

Sweet Corn Fiber per 100g – 2.9g (12% DV)

Main nutrients – vitamin C, niacin, vitamin B6 and folate.

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19. Beets

Beets Fiber per 100g – 2.8g (11% DV)

Main nutrients – vitamin C, folate, potassium and manganese.

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20. Broccoli Raab

Broccoli Raab Fiber per 100g – 2.8g (11% DV)

Main nutrients – vitamin A, vitamin C, vitamin K and folate.

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21. Spinach

Spinach Fiber per 100g – 2.4g (10% DV)

Main nutrients – vitamin A, vitamin K, vitamin C and folate.

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22. Cauliflower

Cauliflower Fiber per 100g – 2.3g (9% DV)

Main nutrients – vitamin C, vitamin K, folate and vitamin B6.

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23. Swede

Swede Fiber per 100g – 2.3g (9% DV)

Main nutrients – vitamin C, thiamin, potassium and manganese,

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24. Mushroom

Mushroom Fiber per 100g – 2.2g (9% DV)

Main nutrients – riboflavin, niacin, selenium and copper.

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25. Asparagus

Asparagus Fiber per 100g – 2.19 (8% DV)

Main nutrients – vitamin A, vitamin K, thiamin and folate.

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Feedback Junction

Where Thoughts and Opinions Converge

RhondaJames
2015-11-13T18:47:58.251Z
Very useful info. thank you.
GJP
2015-11-04T21:53:35.958Z
Good info. Thanks
JoJo
2015-11-01T04:39:33.862Z
It's just weird to me that's watercress is not in this. Studies have shown that Watercress is the most nutrient dense vegetable
Sameena
2015-10-30T03:55:22.463Z
Really u shared worth thanks a lot
Nancy
2015-10-31T10:04:09.552Z
Gimme some more fiber...
shanianawaz
2015-10-30T23:43:05.103Z
Thank you very much for this very useful info.

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