Vegetables high in fiber (per serving)
50 vegetables ranked by fiber per common serving, from USDA FoodData Central. Edamame, frozen leads with 9.7 g per 1 cup (34% of the Daily Value), followed by Beans, fava (9.4 g) and Lima beans, immature seeds (9.2 g).
Top 10 at a glance
Top 10 vegetables highest in fiber
- Edamame, frozen (prepared)1 cup (155 g) · 188 kcal9.7 g34% DV
- Beans, fava (in pod, raw)1 cup (126 g) · 111 kcal9.4 g34% DV
- Lima beans, immature seeds (cooked, boiled, drained, without salt)1 cup (170 g) · 209 kcal9.2 g33% DV
- Peas, green (cooked, boiled, drained, without salt)1 cup (160 g) · 134 kcal8.8 g31% DV
- Sweet potato, cooked (boiled, without skin)1 cup, mashed (328 g) · 249 kcal8.2 g29% DV
- Pigeonpeas, immature seeds (raw)1 cup (154 g) · 209 kcal7.9 g28% DV
- Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt)1 cup (168 g) · 76 kcal7.7 g28% DV
- Collards, cooked (boiled, drained, without salt)1 cup, chopped (190 g) · 63 kcal7.6 g27% DV
- Soybeans, green (cooked, boiled, drained, without salt)1 cup (180 g) · 254 kcal7.6 g27% DV
- Parsnips, raw1 cup slices (133 g) · 100 kcal7.1 g25% DV
All 50 vegetables ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 28 g.
| # | Food | Serving | Fiber (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Edamame, frozen (prepared) | 1 cup (155 g) | 9.7 | 6.2 | 188 | |
| 2 | Beans, fava (in pod, raw) | 1 cup (126 g) | 9.4 | 7.5 | 111 | |
| 3 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | 1 cup (170 g) | 9.2 | 5.4 | 209 | |
| 4 | Peas, green (cooked, boiled, drained, without salt) | 1 cup (160 g) | 8.8 | 5.5 | 134 | |
| 5 | Sweet potato, cooked (boiled, without skin) | 1 cup, mashed (328 g) | 8.2 | 2.5 | 249 | |
| 6 | Pigeonpeas, immature seeds (raw) | 1 cup (154 g) | 7.9 | 5.1 | 209 | |
| 7 | Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) | 1 cup (168 g) | 7.7 | 4.6 | 76 | |
| 8 | Collards, cooked (boiled, drained, without salt) | 1 cup, chopped (190 g) | 7.6 | 4 | 63 | |
| 9 | Soybeans, green (cooked, boiled, drained, without salt) | 1 cup (180 g) | 7.6 | 4.2 | 254 | |
| 10 | Parsnips, raw | 1 cup slices (133 g) | 7.1 | 5.4 | 100 | |
| 11 | Squash, winter (hubbard, cooked, boiled, mashed, without salt) | 1 cup, mashed (236 g) | 6.8 | 2.9 | 71 | |
| 12 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | 1 cup (155 g) | 6.4 | 4.1 | 65 | |
| 13 | Broccoli, cooked (boiled, drained, without salt) | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 5.9 | 3.3 | 63 | |
| 14 | Gourd, dishcloth (towelgourd) (cooked, boiled, drained, without salt) | 1 cup (1" pieces) (178 g) | 5.2 | 2.9 | 100 | |
| 15 | Potatoes, white (flesh and skin, raw) | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 5.1 | 2.4 | 147 | |
| 16 | Turnip greens, cooked (boiled, drained, without salt) | 1 cup, chopped (144 g) | 5 | 3.5 | 29 | |
| 17 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | 1 cup (160 g) | 5 | 3.1 | 83 | |
| 18 | Cauliflower, frozen (cooked, boiled, drained, without salt) | 1 cup (1" pieces) (180 g) | 4.9 | 2.7 | 34 | |
| 19 | Carrots, frozen (cooked, boiled, drained, without salt) | 1 cup, sliced (146 g) | 4.8 | 3.3 | 54 | |
| 20 | Corn, sweet (white, frozen, kernels cut off cob, unprepared) | 1 cup (165 g) | 4.8 | 2.9 | 145 | |
| 21 | Kale, cooked (boiled, drained, without salt) | 1 cup (118 g) | 4.7 | 4 | 42 | |
| 22 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 4.6 | 2.3 | 212 | |
| 23 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | 1 cup (210 g) | 4.6 | 2.2 | 227 | |
| 24 | Broadbeans, immature seeds (raw) | 1 cup (109 g) | 4.6 | 4.2 | 78 | |
| 25 | Squash, summer (scallop, cooked, boiled, drained, without salt) | 1 cup, mashed (240 g) | 4.6 | 1.9 | 38 | |
| 26 | Potatoes, flesh and skin (raw) | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 4.5 | 2.1 | 164 | |
| 27 | Spinach, cooked (boiled, drained, without salt) | 1 cup (180 g) | 4.3 | 2.4 | 41 | |
| 28 | Beets, raw | 1 cup (136 g) | 4.2 | 3.1 | 58 | |
| 29 | Pepper, banana (raw) | 1 cup (124 g) | 4.2 | 3.4 | 33 | |
| 30 | Escarole, cooked (boiled, drained, no salt added) | 1 cup (150 g) | 4.2 | 2.8 | 22 | |
| 31 | Beet greens, cooked (boiled, drained, without salt) | 1 cup (1" pieces) (144 g) | 4.2 | 2.9 | 39 | |
| 32 | Beans, snap (yellow, cooked, boiled, drained, without salt) | 1 cup (125 g) | 4.1 | 3.3 | 44 | |
| 33 | Cabbage, savoy (cooked, boiled, drained, without salt) | 1 cup, shredded (145 g) | 4.1 | 2.8 | 35 | |
| 34 | Vegetables, mixed (frozen, cooked, boiled, drained, without salt) | 0.5 cup (91 g) | 4 | 4.4 | 59 | |
| 35 | Peas and onions, frozen (cooked, boiled, drained, without salt) | 1 cup (180 g) | 4 | 2.2 | 81 | |
| 36 | Peppers, serrano (raw) | 1 cup, chopped (105 g) | 3.9 | 3.7 | 34 | |
| 37 | Chard, swiss (cooked, boiled, drained, without salt) | 1 cup, chopped (175 g) | 3.7 | 2.1 | 35 | |
| 38 | Corn, yellow (whole kernel, frozen, microwaved) | 1 cup (141 g) | 3.7 | 2.6 | 159 | |
| 39 | Potatoes, red (flesh and skin, raw) | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 3.6 | 1.7 | 149 | |
| 40 | Mushrooms, white (cooked, boiled, drained, without salt) | 1 cup pieces (156 g) | 3.4 | 2.2 | 44 | |
| 41 | Bamboo shoots, raw | 1 cup (1/2" slices) (151 g) | 3.3 | 2.2 | 41 | |
| 42 | Rutabagas, raw | 1 cup, cubes (140 g) | 3.2 | 2.3 | 52 | |
| 43 | Okra, raw | 1 cup (100 g) | 3.2 | 3.2 | 33 | |
| 44 | Turnips, cooked (boiled, drained, without salt) | 1 cup, cubes (156 g) | 3.1 | 2 | 34 | |
| 45 | Cowpeas, young pods with seeds (raw) | 1 cup (94 g) | 3.1 | 3.3 | 41 | |
| 46 | Dandelion greens, cooked (boiled, drained, without salt) | 1 cup, chopped (105 g) | 3 | 2.9 | 35 | |
| 47 | Mushrooms, shiitake (cooked, without salt) | 1 cup pieces (145 g) | 3 | 2.1 | 81 | |
| 48 | Corn pudding, home prepared | 1 cup (250 g) | 3 | 1.2 | 328 | |
| 49 | Onions, sweet (raw) | 1 onion (331 g) | 3 | 0.9 | 106 | |
| 50 | Onions, frozen (whole, cooked, boiled, drained, without salt) | 1 cup (210 g) | 2.9 | 1.4 | 59 |
Fiber in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for fiber is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in fiber?
Among vegetables in the USDA database, Edamame, frozen (prepared) has the most fiber per serving: 9.7 g per 1 cup (34% of the Daily Value). Per 100 g it contains 6.2 g.
How much fiber do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 28 g of fiber for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in fiber?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 13 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in protein
- All foods high in fiber
- Fruits high in fiber
- Legumes high in fiber
- Nuts and seeds high in fiber
- Grains high in fiber
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.