When it comes to supporting overall wellness through food, fiber plays a key role — but it’s often overlooked.
Dietary fiber, a type of carbohydrate found in plant-based foods, isn’t digested by the body. Instead, it moves through the digestive tract, where it helps support healthy digestion, promotes feelings of fullness, and may contribute to heart and metabolic health when consumed as part of a varied eating pattern. Despite its benefits, fiber intake in the United States remains below recommended levels for most adults.
That’s where vegetables come in. Natural sources of fiber and packed with essential nutrients like vitamins, minerals, and antioxidants, vegetables are one of the best ways to add more fiber to your day. While all vegetables contain some fiber, a few stand out for their higher levels. These nutrient-dense options can be enjoyed in countless ways, from simple side dishes to hearty soups and grain bowls.
In this guide, we’ll highlight the fiber content of ten vegetables based on USDA nutrition data. Whether you’re looking to support gut health, experiment with new recipes, or simply feel more satisfied after a meal, these veggies are a great place to start.
1. Artichokes
Artichokes are among the highest-fiber vegetables available. A 100-gram serving of cooked artichoke provides approximately 5.4 grams of dietary fiber. They are also a source of antioxidants and essential nutrients like vitamin C and potassium.
How to enjoy: Steam whole artichokes and serve with a dipping sauce, or incorporate artichoke hearts into salads and pasta dishes.
2. Green Peas
Green peas are a versatile vegetable and a good source of fiber. A 100-gram serving of cooked green peas contains about 5.1 grams of dietary fiber. They are also a source of plant-based protein and various vitamins and minerals.
How to enjoy: Add peas to soups, stews, or stir-fries, or enjoy them as a simple side dish.
3. Brussels Sprouts
Brussels sprouts are a cruciferous vegetable known for their fiber content. A 100-gram serving of cooked Brussels sprouts provides approximately 3.8 grams of dietary fiber. They also provide vitamins C and K.
How to enjoy: Roast Brussels sprouts with a drizzle of olive oil and your favorite seasonings for a flavorful side dish.
4. Broccoli
Broccoli is a nutrient-dense vegetable that offers dietary fiber. A 100-gram serving of raw broccoli contains about 2.6 grams of fiber . It’s also a source of vitamins C and K.
How to enjoy: Steam or roast broccoli florets, or add them to salads and casseroles.
5. Carrots
Carrots are a popular root vegetable that provide dietary fiber. A 100-gram serving of raw carrots offers approximately 2.8 grams of fiber. They are also high in beta-carotene, which the body converts to vitamin A.
How to enjoy: Snack on raw carrot sticks, or incorporate them into soups and stir-fries.
6. Sweet Potatoes
Sweet potatoes are a nutritious root vegetable with a decent fiber content. A medium-sized cooked sweet potato (approximately 130 grams) contains about 3.8 grams of dietary fiber. They are also a source of vitamins A and C.
How to enjoy: Bake or roast sweet potatoes, or mash them as a side dish.
7. Kale
Kale is a leafy green vegetable that provides dietary fiber. A 100-gram serving of raw kale contains about 2.0 grams of fiber. It’s also a source of vitamins A, C, and K.
How to enjoy: Use kale in salads, smoothies, or sauté it with garlic and olive oil.
8. Spinach
Spinach is a versatile leafy green that offers a modest amount of dietary fiber. A 100-gram serving of raw spinach provides approximately 2.2 grams of fiber. It’s also a source of iron and various vitamins.
How to enjoy: Add spinach to salads, omelets, or blend it into smoothies.
9. Cauliflower
Cauliflower is a cruciferous vegetable that provides a moderate amount of dietary fiber. A 100-gram serving of cooked cauliflower contains about 2.3 grams of fiber. It’s also a source of vitamins C and K.
How to enjoy: Roast cauliflower florets with your favorite spices, or use them as a low-carb substitute in various dishes.
10. Asparagus
Asparagus is a spring vegetable that offers a modest amount of dietary fiber. A 100-gram serving of cooked asparagus provides approximately 2.1 grams of fiber. It also provided folate and vitamins A, C, and K.
How to enjoy: Grill or roast asparagus spears with a drizzle of olive oil and a sprinkle of sea salt for a simple side dish.
