30 High-Fiber Vegetables, Ranked by USDA Data

Most American adults fall short of the recommended fiber target. That gap is why the produce aisle has so much untapped potential.

Every figure below comes from USDA FoodData Central and is based on 100 grams in the exact preparation state listed. That last part matters more than people expect. Raw avocado and cooked kale are not the same food in fiber math.

If you’re planning to eat your way up this list, ramp up slowly and drink water. If that raises a personal health question, it’s worth asking your doctor about.

We selected 30 high-fiber vegetables from 89 canonical USDA FNDDS entries for culinary variety, mixing beans and legumes with leafy greens, roots, avocado, and artichoke.

This curated set ranges from 3.1 to 9.7 g fiber per 100 g, rather than representing the 30 highest-fiber entries overall. Here they are, ranked by fiber within that set and counted down from #30 to #1.

30. Sweet Potato, Baked, No Added Fat: 3.1 g fiber per 100 g, Daily Value 11.1%, Calories 82

The baked sweet potato opens the countdown at 3.1 g fiber per 100 g, 11.1% of the Daily Value, and 82 calories per 100g. It’s the lowest-fiber item here, and that still isn’t nothing.

Try it as a twice-baked sweet potato with black beans, a sweet potato and coconut curry, or roasted sweet potato rounds for grain bowls.

29. Carrots, Fresh, Cooked, No Added Fat: 3.2 g fiber per 100 g, Daily Value 11.4%, Calories 50

Cooked carrots land at 3.2 g fiber per 100 g and 11.4% of the Daily Value for only 50 calories per 100g. They’re sweeter than they get credit for, too.

Good uses include maple-glazed carrots, carrot ginger soup, and a roasted carrot salad with chickpeas.

28. Eggplant, Cooked, No Added Fat: 3.2 g fiber per 100 g, Daily Value 11.4%, Calories 27

Eggplant matches carrots gram for gram at 3.2 g fiber per 100 g and 11.4% of the Daily Value. The absurd part is the calorie count: 27 per 100g.

Turn it into baba ganoush, eggplant caponata, or a smoky eggplant stir-fry.

27. Okra, Fresh, Cooked, No Added Fat: 3.4 g fiber per 100 g, Daily Value 12.1%, Calories 35

Okra brings 3.4 g fiber per 100 g, 12.1% of the Daily Value, and 35 calories per 100g. It also has a texture reputation it doesn’t entirely deserve.

Roasted okra crisps up nicely, vegetarian gumbo-style stew loves it, and okra tomato curry turns the slipperiness into body.

26. Parsnips, Cooked: 3.5 g fiber per 100 g, Daily Value 12.5%, Calories 92

Cooked parsnips deliver 3.5 g fiber per 100 g and 12.5% of the Daily Value per 100g, at 92 calories. They taste like carrots that spent a winter reading old letters.

Roast them, blend them into parsnip soup, or mash them with potatoes.

25. Dandelion Greens, Cooked: 3.6 g fiber per 100 g, Daily Value 12.9%, Calories 71

Dandelion greens show up with 3.6 g fiber per 100 g, 12.9% of the Daily Value, and 71 calories per 100g. The bitterness is the whole point.

Wilt them with garlic, fold them into a white bean and greens soup, or blitz them into a sharp green pesto.

24. Kohlrabi, Cooked: 3.6 g fiber per 100 g, Daily Value 12.9%, Calories 51

Cooked kohlrabi has the same 3.6 g fiber per 100 g and 12.9% Daily Value as dandelion greens, with 51 calories per 100g. Think crisp turnip energy with a sweeter edge.

Make kohlrabi slaw, roasted kohlrabi wedges, or kohlrabi fritters.

23. Beet Greens, Cooked: 3.9 g fiber per 100 g, Daily Value 13.9%, Calories 48

Beet greens bring 3.9 g fiber per 100 g, 13.9% of the Daily Value, and 48 calories per 100g. The root gets the applause while the top quietly does the work.

Cook them with garlic and lemon, add them to lentil soup, or use them as the green layer in a beet green galette.

22. Brussels Sprouts, Fresh, Cooked, No Added Fat: 3.9 g fiber per 100 g, Daily Value 13.9%, Calories 45

Brussels sprouts deliver 3.9 g fiber per 100 g and 13.9% of the Daily Value for 45 calories per 100g. Boiled them badly once? Try them again.

Roast them hard, shave them into a sprout salad, or toss them with lentils for a warm bowl.

21. Water Chestnut, As Listed: 3.9 g fiber per 100 g, Daily Value 13.9%, Calories 78

Water chestnuts keep their crunch and bring 3.9 g fiber per 100 g, 13.9% of the Daily Value, and 78 calories per 100g. They’re the rare vegetable that behaves like a texture ingredient.

Add them to a vegetable stir-fry, vegetarian lettuce cups, or chop suey-style noodles.

20. Taro, Cooked: 4.3 g fiber per 100 g, Daily Value 15.4%, Calories 141

Cooked taro reaches 4.3 g fiber per 100 g and 15.4% of the Daily Value, at 141 calories per 100g. It’s denser than most greens here, and it eats like it.

Use it in taro curry, taro mash, or baked taro fries.

19. Collards, Fresh, Cooked, No Added Fat: 4.3 g fiber per 100 g, Daily Value 15.4%, Calories 34

Collards hit 4.3 g fiber per 100 g and 15.4% of the Daily Value for just 34 calories per 100g. That’s a lot of work for very little fuel.

Roll them into collard wraps, braise them with garlic, or add them to white bean and collard soup.

18. Kale, Fresh, Cooked, No Added Fat: 4.4 g fiber per 100 g, Daily Value 15.7%, Calories 46

Cooked kale brings 4.4 g fiber per 100 g, 15.7% of the Daily Value, and 46 calories per 100g. It doesn’t win the green crown, but it’s nowhere near a fraud.

Massage it into kale salad, simmer it in lentil and kale soup, or crisp it with garlic and chili.

17. Jicama, Raw: 4.9 g fiber per 100 g, Daily Value 17.5%, Calories 38

Raw jicama is quietly excellent: 4.9 g fiber per 100 g, 17.5% of the Daily Value, and 38 calories per 100g. It’s basically a water balloon with a crunch.

Cut it into jicama sticks with lime and chili powder, toss it in jicama slaw, or cube it into a cucumber jicama salad.

16. Fava Beans, Cooked: 5.0 g fiber per 100 g, Daily Value 17.9%, Calories 161

Cooked fava beans reach 5.0 g fiber per 100 g and 17.9% of the Daily Value per 100g, with 161 calories. They require more effort than most beans and reward it with a buttery texture.

Spread them on fava bean toast, fold them into a fava and herb salad, or blend them into fava dip.

15. Lima Beans, From Frozen, No Added Fat: 5.3 g fiber per 100 g, Daily Value 18.9%, Calories 103

Frozen lima beans, cooked without added fat, provide 5.3 g fiber per 100 g and 18.9% of the Daily Value per 100g, at 103 calories. The childhood cafeteria version did them dirty.

Make vegetable succotash, lima bean soup, or smoky lima beans with paprika.

14. Soybeans, Cooked: 5.6 g fiber per 100 g, Daily Value 20.0%, Calories 218

Cooked soybeans cover 20.0% of the Daily Value with 5.6 g fiber per 100 g. They also carry the highest calorie count in this selected set: 218.

Roast the cooked soybeans, stir them into soybean stew, or toss them into a cold soybean and corn salad.

13. Artichoke, As Listed: 5.7 g fiber per 100 g, Daily Value 20.4%, Calories 53

Artichokes deliver 5.7 g fiber per 100 g, 20.4% of the Daily Value, and only 53 calories per 100g. That fiber-to-calorie ratio belongs in a museum.

Steam a whole artichoke, make artichoke tapenade, or build a white bean and artichoke salad.

12. Green Peas, Fresh, Cooked, No Added Fat: 5.9 g fiber per 100 g, Daily Value 21.1%, Calories 84

Fresh cooked green peas bring 5.9 g fiber per 100 g, 21.1% of the Daily Value, and 84 calories per 100g. They’re an easy upgrade from the fresh produce aisle.

Blend them into pea soup, stir minted peas into risotto, or make a pea and pasta skillet.

11. Blackeyed Peas, From Frozen: 6.2 g fiber per 100 g, Daily Value 22.1%, Calories 151

Blackeyed peas from frozen provide 6.2 g fiber per 100 g and 22.1% of the Daily Value per 100g, at 151 calories. They taste like a celebration food that happens to be efficient.

Turn them into vegetarian Hoppin’ John-style rice, blackeyed pea salad, or a tomato-heavy blackeyed pea stew.

10. White Beans, From Dried, No Added Fat: 6.3 g fiber per 100 g, Daily Value 22.5%, Calories 138

White beans from dried reach 6.3 g fiber per 100 g and 22.5% of the Daily Value per 100g, with 138 calories. They also make everything around them feel like comfort food.

Make white bean soup, a white bean and olive salad, or a soft cannellini mash.

9. Avocado, Raw: 6.7 g fiber per 100 g, Daily Value 23.9%, Calories 160

Raw avocado is the highest non-legume on the list at 6.7 g fiber per 100 g, 23.9% of the Daily Value, and 160 calories per 100g. It also doubles as a spread.

Smash it on avocado toast, make guacamole, or chill it into avocado cucumber soup.

8. Mung Beans, Cooked: 7.1 g fiber per 100 g, Daily Value 25.4%, Calories 156

Cooked mung beans bring 7.1 g fiber per 100 g, 25.4% of the Daily Value, and 156 calories per 100g. They cook fast and don’t demand the ceremony bigger beans do.

Simmer them in mung bean curry, blend them into mung soup, or toss cooked mung beans into a crunchy salad.

7. Kidney Beans, From Dried, No Added Fat: 7.4 g fiber per 100 g, Daily Value 26.4%, Calories 126

Kidney beans from dried deliver 7.4 g fiber per 100 g and 26.4% of the Daily Value per 100g, at 126 calories. They hold their shape, which makes them the bean equivalent of a reliable friend.

Cook kidney bean chili, three bean salad, or rice and kidney beans.

6. Chickpeas, From Dried, No Added Fat: 7.6 g fiber per 100 g, Daily Value 27.1%, Calories 163

Chickpeas from dried reach 7.6 g fiber per 100 g, 27.1% of the Daily Value, and 163 calories per 100g. Few foods switch between snack, soup, and salad this easily.

Make chickpea curry, hummus, or crispy roasted chickpeas.

5. Lentils, From Dried, No Added Fat: 7.9 g fiber per 100 g, Daily Value 28.2%, Calories 115

Lentils from dried land at 7.9 g fiber per 100 g and 28.2% of the Daily Value for 115 calories per 100g. No soaking, no drama, and a top-five finish.

Use them in lentil soup, chickpea and lentil curry, or a lentil and Brussels sprout bowl.

4. Split Peas, From Dried, No Added Fat: 8.2 g fiber per 100 g, Daily Value 29.3%, Calories 117

Cooked split peas from dried provide 8.2 g fiber per 100 g, 29.3% of the Daily Value, and 117 calories per 100g. They fall apart on purpose, which is exactly what soup wants.

Make split pea soup, split pea curry, or a thick split pea dip.

3. Black Beans, From Dried, No Added Fat: 8.6 g fiber per 100 g, Daily Value 30.7%, Calories 131

Black beans from dried hit 8.6 g fiber per 100 g and 30.7% of the Daily Value per 100g, at 131 calories. They’re the proof that a burrito bowl can be a fiber strategy.

Use them in black bean tacos, black bean soup, or black bean and avocado bowls.

2. Pinto Beans, From Dried, No Added Fat: 8.9 g fiber per 100 g, Daily Value 31.8%, Calories 142

Pinto beans from dried come in second with 8.9 g fiber per 100 g and 31.8% of the Daily Value per 100g, at 142 calories. They mash into something creamy that still feels rustic.

Make pinto bean chili, refried-style pinto beans, or a pinto and corn salad.

1. Peruvian Beans, From Dried: 9.7 g fiber per 100 g, Daily Value 34.6%, Calories 192

Peruvian beans from dried win with 9.7 g fiber per 100 g and 34.6% of the Daily Value per 100g, at 192 calories. They provide slightly more than one-third of the Daily Value.

Turn them into Peruvian bean stew, a warm bean and rice bowl, or a creamy Peruvian bean salad.

The Bottom Line

One objection needs to get out of the way. USDA guidance counts beans and peas in the Vegetable Group as well as the Protein Group, so they’re not sneaking onto this list through a loophole. They’re here because the numbers put them here.

The most fiber-packed vegetable in this curated set isn’t kale. It’s Peruvian beans cooked from dried, followed by a wall of beans, peas, and lentils that most people already like more than they admit.

The quiet winners are the low-calorie greens and the 27-calorie eggplant. The loud winner is every bowl of chili you’ve been calling a side dish.