All Women's Talk

Top 25 Highest Fiber Vegetables ...

By Neecey

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.

1 Artichoke

ArtichokeFiber per 100g – 8.6 (34% DV)

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

2 Green Peas

Green PeasFiber per 100g – 5.5g (22% DV)

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

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3 Lima Beans

Lima BeansFiber per 100g – 5.3g (21% DV)

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

4 Parsnips

ParsnipsFiber per 100g – 4.9g (20% DV)

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

5 Collard Greens

Collard GreensFiber per 100g – 4g (16% DV)

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

6 Brussels Sprouts

Brussels SproutsFiber per 100g – 3.8g (15% DV)

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

7 Kale

KaleFiber per 100g - 3.6g (14% DV)

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

8 Broccoli

BroccoliFiber per 100g – 3.3g (13% DV)

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

9 Sweet Potato

Sweet PotatoFiber per 100g – 3.3g (13% DV)

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

10 Snap Beans

Snap BeansFiber per 100g – 3.2g (13% DV)

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

11 Okra

OkraFiber per 100g – 3.2g (13% DV)

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

12 Butternut Squash

Butternut SquashFiber per 100g – 3.2g (13% DV)

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

13 Savoy Cabbage

Savoy CabbageFiber per 100g – 3.1g (12% DV)

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

14 Fennel

FennelFiber per 100g – 3.1g (12% DV)

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

15 Carrot

CarrotFiber per 100g – 3g (12% DV)

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

16 Eggplant

EggplantFiber per 100g – 3g (12% DV)

Main nutrients – folate, manganese, potassium and magnesium.

17 Beet Greens

Beet GreensFiber per 100g – 2.9g (12% DV)

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

18 Sweet Corn

Sweet CornFiber per 100g – 2.9g (12% DV)

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

19 Beets

BeetsFiber per 100g – 2.8g (11% DV)

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

20 Broccoli Raab

Broccoli RaabFiber per 100g – 2.8g (11% DV)

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

21 Spinach

SpinachFiber per 100g – 2.4g (10% DV)

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

22 Cauliflower

CauliflowerFiber per 100g – 2.3g (9% DV)

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

23 Swede

SwedeFiber per 100g – 2.3g (9% DV)

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

24 Mushroom

MushroomFiber per 100g – 2.2g (9% DV)

Main nutrients – riboflavin, niacin, selenium and copper.

25 Asparagus

AsparagusFiber per 100g – 2.19 (8% DV)

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

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