How Much Fiber Is In Vegetables?


Vegetables are a great source of fiber, most of them have a mix of both insoluble and soluble fiber.

Both types of fiber contribute to good health.

In this post, I’ll go over which vegetables have which types of fiber, and which vegetables are the highest in fiber.

Types of Fiber In Vegetables

Here’s a table from a review study that breaks down how much fiber is in 100 grams of a variety of vegetables:

fiber in vegetables

Overall, bitter gourd and beetroot had the most fiber by a substantial amount.

But as you can see, pretty much all vegetables have at least a few grams of fiber per 100 grams (which is typically much less than a serving size).

For reference, the daily recommended intake is a minimum of 25 grams for women, and 38 grams for men. There’s not really a such thing as too much fiber, even on a vegan diet.

As far as the difference between soluble and insoluble fiber:

  • Soluble fiber – This is what most fiber supplements are composed of. Soluble fiber is absorbed by water in your body and adds “bulk” to your stool.
  • Insoluble fiber – Passes through us whole, which can help with regularity.

It’s good to get both in your diet, and just about all foods with high amounts of fiber have more insoluble fiber than soluble fiber, as all vegetables do in that table above.

The 18 Vegetables Highest in Fiber

Using data from the USDA’s nutritional database, I found the amount of fiber in every vegetable I could think of.

The table below consists of the 18 vegetables with the most fiber per serving.

Food Serving Energy (kcal) Fiber (g)
Eggplant 1 eggplant 137 16.4
Avocado 1 avocado 227 9.2
White potato 1 large 255 8.9
Artichoke 1 large 76 8.7
Peas 1 cup 117 8.3
Cowpeas 1 cup 160 8.2
Swiss chard 10 leafs 91 7.7
Spinach 1 bunch 78 7.5
Parsnip 1 cup 100 6.5
Lotus root 1 root 85 5.6
Brussels sprouts 1 cup 56 4.1
Sweet potato 1 potato 112 3.9
Squash 1 large 52 3.6
Red bell pepper 1 large 43 3.4
Zucchini 1 large 55 3.2
Collard greens 2.5 cup 25 3
Okra 8 pods 31 3
Corn 1 ear 123 2.9

I could have kept going, but the amount of fiber in other vegetables get quite small. Vegetables in general don’t have as much fiber as people think, although they do have a lot of fiber per 100 calories.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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