Top 25 Highest Fiber Vegetables ...

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

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

Fiber per 100g – 5.5g (22% DV)

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

3 Lima Beans

Fiber per 100g – 5.3g (21% DV)

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

4 Parsnips

Fiber per 100g – 4.9g (20% DV)

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

5 Collard Greens

Fiber per 100g – 4g (16% DV)

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

6 Brussels Sprouts

Fiber per 100g – 3.8g (15% DV)

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

7 Kale

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

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

8 Broccoli

Fiber per 100g – 3.3g (13% DV)

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

9 Sweet Potato

Fiber per 100g – 3.3g (13% DV)

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

10 Snap Beans

Fiber per 100g – 3.2g (13% DV)

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

11 Okra

Fiber per 100g – 3.2g (13% DV)

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

12 Butternut Squash

Fiber per 100g – 3.2g (13% DV)

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

13 Savoy Cabbage

Fiber per 100g – 3.1g (12% DV)

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

14 Fennel

Fiber per 100g – 3.1g (12% DV)

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

15 Carrot

Fiber per 100g – 3g (12% DV)

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

16 Eggplant

Fiber per 100g – 3g (12% DV)

Main nutrients – folate, manganese, potassium and magnesium.

17 Beet Greens

Fiber per 100g – 2.9g (12% DV)

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

18 Sweet Corn

Fiber per 100g – 2.9g (12% DV)

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

19 Beets

Fiber per 100g – 2.8g (11% DV)

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

20 Broccoli Raab

Fiber per 100g – 2.8g (11% DV)

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

21 Spinach

Fiber per 100g – 2.4g (10% DV)

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

22 Cauliflower

Fiber per 100g – 2.3g (9% DV)

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

23 Swede

Fiber per 100g – 2.3g (9% DV)

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

24 Mushroom

Fiber per 100g – 2.2g (9% DV)

Main nutrients – riboflavin, niacin, selenium and copper.

25 Asparagus

Fiber per 100g – 2.19 (8% DV)

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