List Of High Fiber Foods (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.
Dietary Fiber Sources - Vegetables
| 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!