Best Dietary Fiber Sources (Vegetables)

Vegetables are probably our most important nutritious and vital foods, especially the fresh-picked variety.

Fresh vegetables have life-force as most are very high in water and necessary vitamins and minerals…and low in fat and protein.

Most vegetables are also predominantly carbohydrate, with important fiber bulk.

Vegetable

Calories

Fiber

Baked Beans (1 cup)

239

10 grams

Broccoli (1 cup)

30

2.3 grams

Carrots (1 cup)

52

4 grams

Sweet Corn (1 cup)

132

5 grams

Peas (1/2 cup)

62

4.4 grams

Brussels Sprouts (1 cup)

65

6.4 grams

Spinach (1 cup)

7

1 gram

Potato (medium baked)

161

4 grams

Green Beans (10)

17

2 grams

Lentils (1 serving)

159

6 grams

Lima Beans (1 cup)

190

11 grams

Collards (1 cup)

11

1.3 grams

Kale (1 cup)

34

1.3 grams

Artichoke (1 medium)

64

10 grams

Tomato (1 medium)

22

1.5 grams

Although most produce is high in fiber and low in fat and calories, not all veggies are created equally.

Reach for the dark green leafy carotenoid and cruciferous varieties – spinach, kale, swiss chard and romaine lettuce, broccoli, Brussels sprouts, bok choy, cauliflower and cabbage. Other particularly healthy choices are tomatoes, carrots, sweet potatoes, beans, garlic and onions. Vegetables…one of the great color & texture categories of fiber-rich foods!

Facebooktwittergoogle_plusredditpinterestlinkedinmailFacebooktwittergoogle_plusredditpinterestlinkedinmail