Vegetables high in fiber

Which vegetables have the most fiber per portion?

1. 1
   Mung beans

   Mung beans, mature seeds, cooked, boiled, without salt · 1 cup (202 g)
   15g54% DV · 7.6 g per 100 g · 14 g per 200 calories
2. 2
   Lima beans

   Lima beans, large, mature seeds, cooked, boiled, with salt · 1 cup (188 g)
   13g46% DV · 7.0 g per 100 g · 12 g per 200 calories
3. 3
   Cowpeas

   Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt · 1 cup (171 g)
   11g39% DV · 6.5 g per 100 g · 11 g per 200 calories
4. 4
   Winter squash

   Squash, winter, hubbard, baked, without salt · 1 cup, cubes (205 g)
   10g36% DV · 4.9 g per 100 g · 20 g per 200 calories
5. 5
   Fava beans

   Beans, fava, in pod, raw · 1 cup (126 g)
   9.4g34% DV · 7.5 g per 100 g · 17 g per 200 calories
6. 6
   Green peas

   Peas, green, cooked, boiled, drained, with salt · 1 cup (160 g)
   8.8g31% DV · 5.5 g per 100 g · 13 g per 200 calories
7. 7
   Succotash

   Succotash, (corn and limas), cooked, boiled, drained, without salt · 1 cup (192 g)
   8.6g31% DV · 4.5 g per 100 g · 7.8 g per 200 calories
8. 8
   Edamame

   Edamame, frozen, prepared · 1 cup (155 g)
   8.1g29% DV · 5.2 g per 100 g · 8.6 g per 200 calories
9. 9
   Artichokes

   Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt · 1 cup (168 g)
   7.7g28% DV · 4.6 g per 100 g · 20 g per 200 calories
10. 10
    Collards

    Collards, cooked, boiled, drained, with salt · 1 cup, chopped (190 g)
    7.6g27% DV · 4.0 g per 100 g · 24 g per 200 calories
11. 11
    Green soybeans

    Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
    7.6g27% DV · 4.2 g per 100 g · 6.0 g per 200 calories
12. 12
    Green onions

    Onions, green, cooked · 1 cup (225 g)
    6.8g24% DV · 3.0 g per 100 g · 9.5 g per 200 calories
13. 13
    Taro

    Taro, cooked, without salt · 1 cup, sliced (132 g)
    6.7g24% DV · 5.1 g per 100 g · 7.2 g per 200 calories
14. 14
    Parsnips

    Parsnips, raw · 1 cup slices (133 g)
    6.5g23% DV · 4.9 g per 100 g · 13 g per 200 calories
15. 15
    Yardlong beans

    Yardlong beans, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    6.5g23% DV · 3.8 g per 100 g · 6.4 g per 200 calories
16. 16
    Pigeonpeas

    Pigeonpeas, immature seeds, cooked, boiled, drained, without salt · 1 cup (153 g)
    6.4g23% DV · 4.2 g per 100 g · 7.6 g per 200 calories
17. 17
    Brussels sprouts

    Brussels sprouts, frozen, cooked, boiled, drained, with salt · 1 cup (155 g)
    6.4g23% DV · 4.1 g per 100 g · 20 g per 200 calories
18. 18
    Yam

    Yam, raw · 1 cup, cubes (150 g)
    6.2g22% DV · 4.1 g per 100 g · 7.0 g per 200 calories
19. 19
    Yambean

    Yambean (jicama), raw · 1 cup slices (120 g)
    5.9g21% DV · 4.9 g per 100 g · 26 g per 200 calories
20. 20
    Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added

    1 cup (182 g)
    5.6g20% DV · 3.1 g per 100 g · 17 g per 200 calories
21. 21
    Turnip greens

    Turnip greens, frozen, cooked, boiled, drained, without salt · 1 cup (164 g)
    5.6g20% DV · 3.4 g per 100 g · 23 g per 200 calories
22. 22
    Broccoli

    Broccoli, frozen, chopped, cooked, boiled, drained, with salt · 1 cup (184 g)
    5.5g20% DV · 3.0 g per 100 g · 21 g per 200 calories
23. 23
    Turnip greens and turnips

    Turnip greens and turnips, frozen, cooked, boiled, drained, without salt · 1 cup (163 g)
    5.1g18% DV · 3.1 g per 100 g · 18 g per 200 calories
24. 24
    Hash brown potatoes

    Potatoes, hash brown, home-prepared · 1 cup (156 g)
    5.0g18% DV · 3.2 g per 100 g · 2.4 g per 200 calories
25. 25
    Snow peas

    Peas, edible-podded, frozen, cooked, boiled, drained, without salt · 1 cup (160 g)
    5.0g18% DV · 3.1 g per 100 g · 12 g per 200 calories
26. 26
    Drumstick pods

    Drumstick pods, cooked, boiled, drained, with salt · 1 cup slices (118 g)
    5.0g18% DV · 4.2 g per 100 g · 23 g per 200 calories
27. 27
    Cauliflower

    Cauliflower, frozen, cooked, boiled, drained, with salt · 1 cup (1" pieces) (180 g)
    4.9g18% DV · 2.7 g per 100 g · 32 g per 200 calories
28. 28
    Kohlrabi

    Kohlrabi, raw · 1 cup (135 g)
    4.9g18% DV · 3.6 g per 100 g · 27 g per 200 calories
29. 29
    Mustard greens

    Mustard greens, frozen, unprepared · 1 cup, chopped (146 g)
    4.8g17% DV · 3.3 g per 100 g · 33 g per 200 calories
30. 30
    Carrots

    Carrots, frozen, cooked, boiled, drained, with salt · 1 cup slices (146 g)
    4.8g17% DV · 3.3 g per 100 g · 18 g per 200 calories
31. 31
    Sweet corn

    Corn, sweet, white, frozen, kernels cut off cob, unprepared · 1 cup (165 g)
    4.8g17% DV · 2.9 g per 100 g · 6.6 g per 200 calories
32. 32
    Kale

    Kale, cooked, boiled, drained, without salt · 1 cup (118 g)
    4.7g17% DV · 4.0 g per 100 g · 22 g per 200 calories
33. 33
    Microwaved potatoes

    Potatoes, microwaved, cooked in skin, flesh and skin, without salt · 1 potato (2-3/4" dia by 4-3/4" long) (202 g)
    4.6g16% DV · 2.3 g per 100 g · 4.4 g per 200 calories
34. 34
    Mashed potatoes

    Potatoes, mashed, prepared from granules, without milk, whole milk and margarine · 1 cup (210 g)
    4.6g16% DV · 2.2 g per 100 g · 4.1 g per 200 calories
35. 35
    Baked potatoes

    Potatoes, baked, skin, without salt · 1 skin (58 g)
    4.6g16% DV · 7.9 g per 100 g · 8.0 g per 200 calories
36. 36
    Straw mushrooms

    Mushrooms, straw, canned, drained solids · 1 cup (182 g)
    4.5g16% DV · 2.5 g per 100 g · 16 g per 200 calories
37. 37
    Spinach

    Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) · 1 cup (156 g)
    4.5g16% DV · 2.9 g per 100 g · 20 g per 200 calories
38. 38
    Chayote

    Chayote, fruit, cooked, boiled, drained, with salt · 1 cup (1" pieces) (160 g)
    4.5g16% DV · 2.8 g per 100 g · 25 g per 200 calories
39. 39
    Salsify

    Salsify, (vegetable oyster), raw · 1 cup slices (133 g)
    4.4g16% DV · 3.3 g per 100 g · 8.0 g per 200 calories
40. 40
    Red onions

    Onions, red, raw · 1 Onion Edible (197 g)
    4.3g15% DV · 2.2 g per 100 g · 10 g per 200 calories
41. 41
    Potato

    Potatoes, canned, drained solids, no salt added · 1 cup (180 g)
    4.3g15% DV · 2.4 g per 100 g · 8.0 g per 200 calories
42. 42
    Mustard spinach

    Mustard spinach, (tendergreen), raw · 1 cup, chopped (150 g)
    4.2g15% DV · 2.8 g per 100 g · 25 g per 200 calories
43. 43
    Escarole

    Escarole, cooked, boiled, drained, no salt added · 1 cup (150 g)
    4.2g15% DV · 2.8 g per 100 g · 37 g per 200 calories
44. 44
    Beet greens

    Beet greens, cooked, boiled, drained, with salt · 1 cup (1" pieces) (144 g)
    4.2g15% DV · 2.9 g per 100 g · 21 g per 200 calories
45. 45
    Snap beans

    Beans, snap, yellow, cooked, boiled, drained, without salt · 1 cup (125 g)
    4.1g15% DV · 3.3 g per 100 g · 19 g per 200 calories
46. 46
    Sauerkraut

    Sauerkraut, canned, solids and liquids · 1 cup (142 g)
    4.1g15% DV · 2.9 g per 100 g · 31 g per 200 calories
47. 47
    Savoy cabbage

    Cabbage, savoy, cooked, boiled, drained, with salt · 1 cup, shredded (145 g)
    4.1g15% DV · 2.8 g per 100 g · 23 g per 200 calories
48. 48
    Russet potatoes

    Potatoes, Russet, flesh and skin, baked · 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g)
    4.0g14% DV · 2.3 g per 100 g · 4.8 g per 200 calories
49. 49
    Lotus root

    Lotus root, raw · 10 slices (2-1/2" dia) (81 g)
    4.0g14% DV · 4.9 g per 100 g · 13 g per 200 calories
50. 50
    Mustard cabbage

    Cabbage, mustard, salted · 1 cup (128 g)
    4.0g14% DV · 3.1 g per 100 g · 22 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: