High-Fiber & Low-Fiber Vegetables

"All the experts tell us to eat high-fiber vegetables. But which vegetables are high in fiber? Are all vegetables high in fiber? Aren't there low-fiber vegetables too?" So queried a reader recently, frustrated by nutrition advice long on principle and short on specifics. For those who follow a high-fiber diet or those wondering how to increase fiber in their diets (or even those who must avoid fiber in their diets), here's a quick reference list of the fiber grams for common vegetables. I hope it becomes a useful reference!
~ Alanna

Quick List
High-Fiber Vegetables

Vegetables with Eight+ Fiber Grams Seven Fiber Grams Six Fiber Grams Five Fiber Grams Four Fiber Grams Three Fiber Grams Two Fiber Grams One Fiber Gram Zero Fiber Grams

~ the vegetable nutrition information here was calculated using Accuchef, which relies on the same USDA database used by all similar nutrition analysis programs;
still, the information here should be considered estimates and is not nutrition advice ~

~ for easy apples to apples (or would that be asparagus to asparagus) comparison, unless specified, Fiber Grams are based on a serving size of 1/4 pound of the raw vegetable ~

~ for more detail on each vegetable, please see nutrition data for common vegetables ~

~ once you identify a favorite high-fiber vegetable,
find hundreds of vegetable recipes via the Alphabet of Vegetables ~
~ recipes are also easy to find and organized by course ~


About A Veggie Venture
If you're a first-time visitor and follow a high-fiber or low-fiber diet, welcome to A Veggie Venture, where each vegetable recipe includes nutrition information, including Fiber Grams, Net Carb counts and Weight Watchers points. You'll also want to check out KitchenParade.com, my published food column, where all recipes include nutrition analysis, including Fiber Grams.

Never miss a recipe! Be sure to sign up for free e-mail subscriptions for both A Veggie Venture and Kitchen Parade.



Vegetables with Eight+ Fiber Grams
Avocado, California (1 cup) - 16
Tomatoes, Fresh Sun-Dried - 14
Avocado, Florida (1 cup) - 13



Vegetables with Seven Fiber Grams
Artichoke (1 choke)
Lima Beans (Baby)



Vegetables with Six Fiber Grams
Edamame (1/4 pound)
Jicama
Lima Beans (Fordhook)
Parsnips
Peas (Green)



Vegetables with Five Fiber Grams
Garbanzo Beans



Vegetables with Four Fiber Grams
Brussels Sprouts
Cabbage (Savoy)
Edamame (1/2 cup)
Eggplant
Endive
Fennel
Green Beans
Kohlrabi
Okra



Vegetables with Three Fiber Grams
Beets
Broccoli
Broccoli Raab (Rabe)
Cabbage (Green)
Carrots
Cauliflower
Corn (1/4 pound)
Hearts of Palm
Mushrooms (Enoki, Oyster)
Peas (Sugar Snap, Snow)
Potatoes (White)
Rutabaga
Sweet Potato



Vegetables with Two Fiber Grams
Arugula
Asparagus
Bell Pepper (Red & Green)
Cabbage (Red)
Celery
Celeriac
Chard
Chayote
Daikon
Jerusalem Artichokes
Kale
Leek
Lettuce (Romaine)
Onion
Potatoes (Red)
Pumpkin (1 cup puree)
Radish
Rhubarb
Spinach
Summer Squash (Yellow)
Tomatillo
Turnips
Winter Squash



Vegetables with One Fiber Gram
Bell Pepper (Yellow)
Bok Choy
Corn (ear)
Cucumber
Lettuce (Iceberg, Red Leaf, Green Leaf, Butter)
Mushrooms (Button, Crimini)
Potatoes (Russet)
Pumpkin
Radicchio
Summer Squash (Zucchini)
Tomatoes (fresh)




Vegetables with Zero Fiber Grams
None





Eat more vegetables! A Veggie Venture is the home of Veggie Evangelist Alanna Kellogg and is the award-winning source of free vegetable recipes, quick, easy, and yes, delicious. Start with the Alphabet of Vegetables or dive into all the Weight Watchers vegetable recipes or all the low carb vegetable recipes.


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