High-Fiber Vegetables: 23 Vegetables Ranked by Fiber per Serving

How This List Works

Every vegetable here comes with the grams of fiber in a normal serving, mostly one cup cooked. The numbers are from USDA FoodData Central, the U.S. government’s food database, rounded to one decimal place.

Leave the skins on where you can. MedlinePlus, the U.S. National Library of Medicine’s health site, says peeling fruits and vegetables reduces the fiber you get. The potato below is with its skin.

Most adults should aim for 21 to 38 grams of fiber a day, and the average American eats about 16. (Find your number.)

The Highest-Fiber Vegetables

The top 10:

Food	Serving	Fiber
Acorn squash, baked	1 cup	9.0 g
Collard greens, cooked	1 cup	7.6 g
Green peas, cooked from frozen	1 cup	7.2 g
Pumpkin, canned	1 cup	7.1 g
Artichoke, cooked	1 medium	6.8 g
Sweet potato, baked	1 cup	6.6 g
Butternut squash, baked	1 cup	6.6 g
Parsnips, cooked	1 cup	5.6 g
Broccoli, cooked	1 cup	5.1 g
Turnip greens, cooked	1 cup	5.0 g

Leafy Greens

Cooked greens shrink a lot, so a cup of them packs a surprising amount of fiber. Collards lead.

Food	Serving	Fiber
Collard greens, cooked	1 cup	7.6 g
Turnip greens, cooked	1 cup	5.0 g
Kale, cooked	1 cup	4.7 g
Spinach, cooked	1 cup	4.3 g
Swiss chard, cooked	1 cup	3.7 g
Mustard greens, cooked	1 cup	2.8 g

Cruciferous Vegetables

The broccoli and cabbage family. Kale and collard greens belong here too.

Food	Serving	Fiber
Broccoli, cooked	1 cup	5.1 g
Brussels sprouts, cooked	1 cup	4.1 g
Cabbage, cooked	1 cup	2.9 g
Cauliflower, cooked	1 cup	2.9 g

Starchy Vegetables

Winter squash, pumpkin and peas are the quiet heavy hitters of the vegetable aisle.

Food	Serving	Fiber
Acorn squash, baked	1 cup	9.0 g
Green peas, cooked from frozen	1 cup	7.2 g
Pumpkin, canned	1 cup	7.1 g
Sweet potato, baked	1 cup	6.6 g
Butternut squash, baked	1 cup	6.6 g
Parsnips, cooked	1 cup	5.6 g
Corn, cooked from frozen	1 cup	4.0 g
Potato, baked, with skin	1 medium	3.8 g

Canned pumpkin counts. Look for plain pumpkin, not pie filling.

More Vegetables Worth Knowing

Food	Serving	Fiber
Artichoke, cooked	1 medium	6.8 g
Carrots, cooked	1 cup	4.7 g
Green beans, cooked	1 cup	4.0 g
Okra, cooked from frozen	1 cup	3.9 g
Beets, cooked	1 cup	3.4 g

Does Cooking Change the Fiber?

Cooking mostly changes how much fits in your cup. Greens wilt down to a fraction of their size, so a cup of cooked greens holds far more than a cup of raw:

Vegetable	1 cup raw	1 cup cooked
Spinach	0.7 g	4.3 g
Kale	0.9 g	4.7 g
Broccoli	2.4 g	5.1 g

Weight for weight, raw and cooked are close. USDA lists spinach at 2.2 grams of fiber per 100 grams raw and 2.4 cooked. Kale is 4.1 raw and 4.0 cooked.

MedlinePlus says fiber-rich foods are good for you raw or cooked. So eat them whichever way you like them. A big salad and a pan of sautéed greens both count.

Easy Ways to Add More Vegetables

• Cook down a big bunch of greens. Collards, kale or spinach shrink to a side dish.
• Roast a tray of squash or Brussels sprouts on the weekend and eat it all week.
• Keep frozen peas, corn and okra for nights you don’t feel like chopping.
• Stir canned pumpkin into oatmeal, chili or pasta sauce.
• Eat the potato skin.
• Go slowly. MedlinePlus says to add fiber gradually over a few weeks and drink plenty of fluids. The 30-Day Fiber Ramp shows you how.

Want more? The high-fiber foods list covers beans, grains, nuts and seeds, and the high-fiber fruits list ranks 24 fruits.