If you are looking to increase the fiber in your diet, eating more vegetables is an excellent idea. Most vegetables are high in fiber. But which vegetable is highest in fiber?
Avocados are the highest-fiber vegetable. They provide 6.7 grams of fiber per 100-gram serving. Peas are second-highest in fiber at 5.7 grams per serving, and artichokes are third-highest in fiber at 5.4 grams.
Avocados are so high in fiber, they provide 13 times the fiber of the lowest-fiber vegetable among those tested, which is watercress. And avocados provide 18% more fiber than the second-highest vegetable, peas.
While avocados are technically a fruit, I included them in this list since they are most often eaten like a vegetable, as a savory companion to other foods.
Top 10 List
Here is a list of the top 10 vegetables in order by fiber content:
- Avocados, 6.7g
- Peas (Green), 5.7g
- Artichokes, 5.4g
- Jicama and Parsnip, 4.9g (tied)
- Kale, 4.1g
- Collard, 4.0g
- Hubbard Squash and Yam, 3.9g (tied)
- Brussels Sprouts and Chanterelle Mushrooms, 3.8g (tied)
- Kohlrabi, 3.6g
- Dandelion Greens and Escarole, 3.5g (tied)
Source: USDA FoodData Central
Recommended Daily Fiber Intake
More than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber. This is likely because 85% of adults don’t eat enough fruits, vegetables and whole grains5. So you are smart to learn about sources of high fiber in this article!
The USDA recommended fiber intake for women is 22-28 grams, and 28-34 grams for men. For simplicity’s sake, food labels use 29 grams as the DV (Daily Value), assuming a 2,000/day calorie diet. That’s the number I used to calculate the DV percentage of the veggies in the chart below.
Fiber Comparison Chart in Vegetables
See the following table for all popular vegetables ranked in order by fiber content, from highest to lowest, and including the percent of recommended daily fiber intake.
For the purposes of this analysis, I have defined vegetables as plants that are eaten via the leaves, stems, roots, tubers, bulbs, flowers and savory fruits. So I’ve omitted beans, lentils, nuts, seeds, and grains (although I included corn, which is often treated as a vegetable). See my article here on the healthiest beans, including fiber content, and the healthiest nuts, including fiber content, here.
| VEGETABLE (100 grams raw, except where noted*) | Fiber (grams) | % DV** |
| Artichoke | 5.4 | 19% |
| Arugula (AKA rocket; Italian Cress) | 1.6 | 7% |
| Asparagus | 2.1 | 7% |
| Avocado | 6.7 | 23% |
| Bamboo Shoots | 2.2 | 8% |
| Beet | 2.8 | 10% |
| Broccoli | 2.4 | 8% |
| Broccoli Rabe | 2.7 | 9% |
| Brussels Sprouts | 3.8 | 13% |
| Butterhead (includes Bibb and Boston) | 1.1 | 4% |
| Cabbage, Green | 2.5 | 9% |
| Cabbage, Red | 2.1 | 7% |
| Carrot | 2.8 | 10% |
| Cauliflower | 2.0 | 7% |
| Celery | 1.6 | 6% |
| Celery Root (Celeriac) | 1.8 | 3% |
| Chinese Cabbage (AKA Napa Cabbage; Pak-choi; Bok Choy) | 1.0 | 3% |
| Collard | 4.0 | 14% |
| Corn† | 2.0 | 7% |
| Cucumber | 0.5 | 2% |
| Daikon (cooked) | 1.5 | 5% |
| Dandelion Greens | 3.5 | 12% |
| Eggplant (AKA Aubergine) | 3.0 | 10% |
| Endive | 3.1 | 11% |
| Escarole (Frisée and Curly Endive are closely related) | 3.5 | 12% |
| Fennel | 3.1 | 11% |
| Green Beans | 2.7 | 9% |
| Green Leaf (AKA Leaf Lettuce) | 1.3 | 4% |
| Green Pepper | 1.7 | 6% |
| Iceberg (AKA Crisphead) | 1.2 | 4% |
| Jicama (AKA Yambean) | 4.9 | 17% |
| Kale | 4.1 | 14% |
| Kohlrabi | 3.6 | 12% |
| Leeks | 1.8 | 6% |
| Mushrooms, Chanterelle | 3.8 | 13% |
| Mushrooms, Enoki | 2.7 | 9% |
| Mushrooms, Maitake | 2.7 | 9% |
| Mushrooms, Morel | 2.8 | 10% |
| Mushrooms, Oyster | 2.3 | 8% |
| Mushrooms, Portabella | 1.3 | 4% |
| Mushrooms, Shiitake | 2.5 | 9% |
| Mushrooms, White | 1.0 | 3% |
| Mustard Greens | 3.2 | 11% |
| Okra | 3.2 | 11% |
| Onion, Red | 2.2 | 8% |
| Onion, White | 1.2 | 4% |
| Onion, Yellow | 1.9 | 7% |
| Parsnip | 4.9 | 17% |
| Peas, Green | 5.7 | 20% |
| Potato, White (baked) | 2.1 | 7% |
| Potato, Red (baked) | 1.8 | 6% |
| Pumpkin | 0.5 | 2% |
| Radicchio | 0.9 | 3% |
| Radish | 1.6 | 6% |
| Red Leaf | 0.9 | 3% |
| Red Pepper | 2.1 | 7% |
| Romaine (Little Gem is closely related) | 2.1 | 7% |
| Rutabaga | 2.3 | 8% |
| Scallions (AKA Spring Onions) | 2.6 | 9% |
| Shallots | 3.2 | 11% |
| Snow Peas† | 2.4 | 8% |
| Spinach | 2.2 | 8% |
| Sugar Snap Peas | 2.6 | 9% |
| Squash, Acorn | 1.5 | 5% |
| Squash, Butternut | 2.0 | 7% |
| Squash, Hubbard | 3.9 | 13% |
| Squash, Spaghetti | 1.5 | 5% |
| Sweet Potato (cooked) | 3.3 | 11% |
| Tomatillo | 1.9 | 7% |
| Tomato, Grape | 2.1 | 7% |
| Tomato, Red | 1.2 | 4% |
| Tomato, Roma | 1.0 | 3% |
| Turnip | 1.8 | 6% |
| Watercress | 0.5 | 2% |
| Yam (baked) | 3.9 | 13% |
| Yellow Pepper | 0.9 | 3% |
| Zucchini (AKA Courgette) | 1.0 | 3% |
* 100 grams = 1/2 to 3/4 cups
** Per USDA food labels guidance of 29 grams
† data provided by a brand
Source: USDA FoodData Central
Health Benefits of Fiber
Fiber does a body good. It helps keep you regular1, feeds your good bacteria2 and protects against colon cancer3 and heart disease4. It can also help control diabetes1 and keep your weight down because it makes you feel fuller longer.
People with certain digestive conditions may have trouble handling fiber; talk to your doctor before changing your diet.
Summing It Up
Getting more fiber into your diet is a worthy health goal. Avocados are easy to eat and offer the highest level of fiber of any vegetable on their list (I know it’s a fruit, but it’s gets eaten like a veggie).
You may also be interested in what fruit has the highest fiber. Find out here.
Which fruit are lowest in sugar and carbs? Get the answer here.
What is the healthiest of all salad greens? The answer is here.
Resources
Source: USDA FoodData Central
1 Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x.
2 Weickert MO, Pfeiffer AFH. Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. J Nutr. 2018;148(1):7-12. doi:10.1093/jn/nxx008.
3 Masrul M, Nindrea RD. Dietary Fibre Protective against Colorectal Cancer Patients in Asia: A Meta-Analysis. Open Access Maced J Med Sci. 2019;7(10):1723-1727. Published 2019 May 30. doi:10.3889/oamjms.2019.265.
4 Pereira MA, O’Reilly E, Augustsson K, et al. Dietary Fiber and Risk of Coronary Heart Disease: A Pooled Analysis of Cohort Studies. Arch Intern Med. 2004;164(4):370–376. doi:10.1001/archinte.164.4.370.