15 Highest-Fiber Vegetables You Should Actually Eat
Most people get barely half the fiber they need. These vegetables deliver the most fiber per 100g while being foods you would actually want to eat.
Data-backed ranking of the strongest food sources
Daily value context so the numbers mean something
Usage tips and tradeoffs, not just a list of names
Created By
EatAndAchieve Editorial System
AI-assisted editorial system
This content is assembled from USDA FoodData Central data, in-house ranking logic, and reusable editorial templates to make nutrition information easier to understand.
Reviewed By
Jordan Vale
Founder, editor, and product builder
Jordan reviews pages for clarity, methodology, and product accuracy before they go live. He also maintains the code, data pipeline, and editorial standards for the site.
How This Page Is Made
Pages on EatAndAchieve combine USDA source data, site-specific scoring logic, and AI-assisted drafting, then receive human review for clarity and methodology. They are educational tools, not medical advice. Read more on the About page.
This ranking focuses on foods that meaningfully deliver dietary fiber per 100g, using USDA FoodData Central as the source of truth. It is a concentration ranking, not a full health score, so the most useful way to read it is to look for foods that fit both your nutrient target and your normal portion sizes.
Why it matters
Dietary fiber is the undigestible part of plant foods, and it is crucial for digestive health. Soluble fiber (oats, beans) lowers cholesterol and stabilizes blood sugar. Insoluble fiber (whole grains, vegetables) adds bulk to stool and prevents constipation. Fiber also feeds beneficial gut bacteria, supporting your microbiome.
Daily target
The FDA daily value is 28g, but most Americans get only about 15g. Increasing fiber gradually (with plenty of water) avoids bloating and discomfort. Every 10g increase in daily fiber is associated with a 10% reduction in colorectal cancer risk.
How to use the list
Focus on whole food sources rather than supplements. Beans, lentils, and whole grains are the fiber champions. Adding chia seeds or ground flaxseed to smoothies or yogurt is an easy way to boost intake without changing your meals.
Screening rule
Foods had to clear basic practicality filters before ranking so the list stays useful, not just technically correct.
Best use case
Use this template when you want the single strongest sources of one nutrient and you are willing to compare foods mainly on that axis.
Main caveat
Per-100g leaders are not always everyday staples, which is why calorie density and tradeoffs are called out inside the list.
There is a reason Grape leaves, raw leads this list: 11g of dietary fiber per 100g is elite territory. You are looking at 39% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. There is more here than the main number alone, especially the calcium (28% DV) and magnesium (23% DV).
Fireweed, leaves, raw belongs in the top tier of this ranking, with 11g of dietary fiber per 100g. You are looking at 38% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. The extra calcium (33% DV) and magnesium (37% DV) help this entry hold up outside of the headline nutrient.
Potatoes, baked, skin, without salt ranks this highly because it is one of the cleaner ways to get a lot of dietary fiber quickly. 28% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its iron (39% DV).
Potatoes, baked, skin only, with salt ranks this highly because it is one of the cleaner ways to get a lot of dietary fiber quickly. That translates to 28% of the daily value, so it can materially move your intake in one serving. It also chips in with some iron (39% DV).
Wasabi, root, raw makes the cut on substance, not hype: 7.8g per 100g is enough to matter in an actual diet. You are looking at 28% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. A secondary plus is its vitamin C (47% DV).
Beans, fava, in pod, raw makes the cut on substance, not hype: 7.5g per 100g is enough to matter in an actual diet. 27% of the daily value is enough to make this a serious contributor rather than a token source. A secondary plus is its folate (37% DV).
Sweet Potatoes, french fried, frozen as packaged, salt added in processing is not the flashiest name on the page, but the nutrient density is real at 5.7g per 100g. That translates to 20% of the daily value, so it can materially move your intake in one serving.
Artichokes, (globe or french), cooked, boiled, drained, without salt makes the cut on substance, not hype: 5.7g per 100g is enough to matter in an actual diet. 20% of the daily value is enough to make this a serious contributor rather than a token source. It is also fairly light at 53 kcal per 100g, which makes the ranking easier to use in normal portions. It also chips in with some folate (22% DV).
Beans, pinto, immature seeds, frozen, unprepared holds its spot because 5.7g of dietary fiber is still comfortably strong. You are looking at 20% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. It also chips in with some protein (20% DV).
Peas, green, raw is here because even the back half of this list still offers respectable dietary fiber density. That translates to 20% of the daily value, so it can materially move your intake in one serving. It also chips in with some vitamin C (44% DV).
Potatoes, microwaved, cooked in skin, skin, without salt is here because even the back half of this list still offers respectable dietary fiber density. You are looking at 20% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this. A secondary plus is its iron (33% DV).
Potatoes, microwaved, cooked, in skin, skin with salt rounds out the ranking with 5.5g per 100g, which is still enough to be useful if it already fits your meals. That translates to 20% of the daily value, so it can materially move your intake in one serving. A secondary plus is its iron (33% DV).
Lima beans, immature seeds, cooked, boiled, drained, without salt lands lower on the page, but 5.4g per 100g is still better than what you get from most foods. 19% of the daily value is enough to make this a serious contributor rather than a token source.
Sweet potato leaves, raw is here because even the back half of this list still offers respectable dietary fiber density. That translates to 19% of the daily value, so it can materially move your intake in one serving. It is also fairly light at 42 kcal per 100g, which makes the ranking easier to use in normal portions.
Taro, cooked, without salt rounds out the ranking with 5.1g per 100g, which is still enough to be useful if it already fits your meals. You are looking at 18% of the daily value per 100g, which is why it stands out in a nutrient-specific ranking like this.