diet ★★★★★

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

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

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

2. Green Peas

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

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

3. Lima Beans

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

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

4. Parsnips

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

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

5. Collard Greens

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

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

6. Brussels Sprouts

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

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

7. Kale

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

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

8. Broccoli

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

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

9. Sweet Potato

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

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

10. Snap Beans

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

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

11. Okra

Okra Fiber per 100g – 3.2g (13% DV)

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

12. Butternut Squash

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

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

13. Savoy Cabbage

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

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

14. Fennel

Fennel Fiber per 100g – 3.1g (12% DV)

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

15. Carrot

Carrot Fiber per 100g – 3g (12% DV)

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

16. Eggplant

Eggplant Fiber per 100g – 3g (12% DV)

Main nutrients – folate, manganese, potassium and magnesium.

17. Beet Greens

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

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

18. Sweet Corn

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

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

19. Beets

Beets Fiber per 100g – 2.8g (11% DV)

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

20. Broccoli Raab

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

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

21. Spinach

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

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

22. Cauliflower

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

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

23. Swede

Swede Fiber per 100g – 2.3g (9% DV)

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

24. Mushroom

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

Main nutrients – riboflavin, niacin, selenium and copper.

25. Asparagus

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

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

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