The table below illustrates the fiber content of common vegetables.
| Food Item | Food Type | Serving | Total Fiber | Insoluble Fiber | Soluble Fiber |
|---|---|---|---|---|---|
| Sorghum | Vegetable | 1 cup | 26.5 | 18.5 | 8 |
| Pea (green) undiluted | Vegetable | 1 cup | 17.6 | 15.2 | 2.4 |
| Peas, split, yellow, green, canned | Vegetable | 1 cup | 16.3 | 14.1 | 2.2 |
| Peas, split, yellow, green, cooked dried | Vegetable | 1 cup | 16.3 | 14.1 | 2.2 |
| Peas, split, cooked | Vegetable | 1 cup | 16.0 | - | - |
| Peas, cowpeas, cooked dried | Vegetable | 1 cup | 11.2 | 9.8 | 1.4 |
| Cowpeas (Blackeyes), cooked | Vegetable | 1 cup | 11.0 | - | - |
| Sprouts, acorn, cooked | Vegetable | 1 cup | 10.8 | 4.6 | 6.2 |
| Tomato paste | Vegetable | 1 cup | 10.7 | 8.6 | 2.1 |
| Textured Vegetable Protein, dry | Vegetable | 1 cup | 9.2 | 6.6 | 2.6 |
| Acorn squash, cooked | Vegetable | 1 cup | 9.0 | - | - |
| Pigeon Peas, cooked | Vegetable | 1 cup | 9.0 | - | - |
| Peas, green peas, cooked | Vegetable | 1 cup | 8.8 | 6.2 | 2.6 |
| Peas, cowpeas, cooked fresh | Vegetable | 1 cup | 8.3 | 7.4 | 0.9 |
| Mixed Vegetables, frozen | Vegetable | 1 cup | 8.0 | 4.2 | 3.8 |
| Sweet Potato, cooked | Vegetable | 1 cup | 7.6 | 4.8 | 2.8 |
| Yams, cooked | Vegetable | 1 cup | 7.6 | 4.8 | 2.8 |
| Pumpkin, canned | Vegetable | 1 cup | 7.1 | 6.1 | 1 |
| Hubbard squash, cooked | Vegetable | 1 cup | 7.0 | - | - |
| Peas, green peas, canned | Vegetable | 1 cup | 7.0 | 6.1 | 0.9 |
| Peas, green, frozen | Vegetable | 1 cup | 7.0 | - | - |
| Squash, winter (dark green or orange, cooked | Vegetable | 1 cup | 6.7 | 2.9 | 3.8 |
| Squash, hubbard, cooked | Vegetable | 1 cup | 6.6 | 2.8 | 3.8 |
| Tomato, sun-dried, dry pack | Vegetable | 1 cup | 6.6 | 6.0 | 0.6 |
| Brussel Sprouts, cooked | Vegetable | 1 cup | 6.4 | 2.5 | 3.9 |
| Tomato, sun-dried, oil pack | Vegetable | 1 cup | 6.4 | 5.8 | 0.6 |
| Parsnip, cooked | Vegetable | 1 cup | 6.2 | 2.6 | 3.6 |
| Spinach, cooked frozen | Vegetable | 1 cup | 6.1 | 4.9 | 1.2 |
| Brussels Sprouts, cooked | Vegetable | 1 cup | 6.0 | - | - |
| Sauerkraut | Vegetable | 1 cup | 5.9 | 3.9 | 2 |
| Sweet Potato, canned, syrup packed | Vegetable | 1 cup | 5.9 | 2.3 | 3.6 |
| Yams, canned, syrup packed, drained | Vegetable | 1 cup | 5.9 | 2.3 | 3.6 |
| Broccoli, cooked frozen | Vegetable | 1 cup | 5.5 | 2.7 | 2.8 |
| Mixed Vegetables, canned | Vegetable | 1 cup | 5.5 | 4.4 | 1.1 |
| Scallions or spring onions, cooked | Vegetable | 1 cup | 5.5 | 2.6 | 2.9 |
| Spinach, cooked fresh | Vegetable | 1 cup | 5.4 | 4.3 | 1.1 |
| Collards, cooked | Vegetable | 1 cup | 5.3 | 2.1 | 3.2 |
| Carrots, cooked fresh | Vegetable | 1 cup | 5.2 | 3.0 | 2.2 |
| Endive (curly), cooked | Vegetable | 1 cup | 5.2 | 3.7 | 1.5 |
| Okra, cooked | Vegetable | 1 cup | 5.1 | 3.1 | 2 |
| Spinach, canned | Vegetable | 1 cup | 5.1 | 3.8 | 1.3 |
| Broccoli, cooked | Vegetable | 1 cup | 5.0 | - | - |
| Collard greens, cooked | Vegetable | 1 cup | 5.0 | - | - |
| Kohlrabi, raw | Vegetable | 1 cup | 5.0 | - | - |
| Mixed Vegetables (peas and carrots), frozen | Vegetable | 1 cup | 5.0 | 3.3 | 1.7 |
| Mustard greens, cooked | Vegetable | 1 cup | 5.0 | - | - |
| Peas (edible podded), cooked | Vegetable | 1 cup | 5.0 | - | - |
| Summer scallop squash, cooked | Vegetable | 1 cup | 5.0 | - | - |
| Tomato puree | Vegetable | 1 cup | 5.0 | 3.0 | 2 |
| Turnip Greens, cooked | Vegetable | 1 cup | 5.0 | 2.8 | 2.2 |
| Cauliflower, cooked frozen | Vegetable | 1 cup | 4.9 | 3.6 | 1.3 |
| Kohlrabi, raw | Vegetable | 1 cup | 4.9 | 1.5 | 3.4 |
| Carrots, cooked frozen | Vegetable | 1 Cup | 4.8 | 2.8 | 2 |
| Broccoli, cooked fresh | Vegetable | 1 cup | 4.6 | 2.3 | 2.3 |
| Brussels Sprouts, cooked | Vegetable | 1/2 cup | 4.5 | 1.5 | 3 |
| Cooked Artichokes | Vegetable | 1 large | 4.5 | - | - |
| Mixed Vegetables (peas and carrots), canned | Vegetable | 1 cup | 4.5 | 3.3 | 1.2 |
| Peas, snow peas, cooked | Vegetable | 1 cup | 4.5 | 3.4 | 1.1 |
| Potato, canned | Vegetable | 1 cup | 4.5 | 1.0 | 3.5 |
| Squash, chayote, cooked | Vegetable | 1 cup | 4.5 | 3.5 | 1 |
| Beet greens, cooked | Vegetable | 1 cup | 4.2 | 2.3 | 1.9 |
| Hominy, canned | Vegetable | 1 cup | 4.1 | 2.3 | 1.8 |
| Artichoke, fresh | Vegetable | 1/2 cup | 4.0 | 1.0 | 3 |
| Beet greens, cooked | Vegetable | 1 cup | 4.0 | - | - |
| Hearts of Palm, cooked | Vegetable | 1 cup | 4.0 | - | - |
| Parsnips, cooked | Vegetable | 1/2 cup | 4.0 | - | - |
| Red Cabbage, cooked | Vegetable | 1 cup | 4.0 | - | - |
| Russet Potato, flesh and skin | Vegetable | 1 medium | 4.0 | - | - |
| Savoy Cabbage, cooked | Vegetable | 1 cup | 4.0 | - | - |
| Sweet Potato, flesh and skin | Vegetable | 1 medium | 4.0 | - | - |
| Swiss Chard, cooked | Vegetable | 1 cup | 4.0 | - | - |
| Taro, sliced | Vegetable | 1 cup | 4.0 | - | - |
| Broccoli cheese undiluted | Vegetable | 1 cup | 3.9 | 1.9 | 2 |
| Corn, cooked frozen, whole kernel | Vegetable | 1 cup | 3.9 | 3.4 | 0.5 |
| Peppers, jalapeno, cooked fresh | Vegetable | 1 cup | 3.9 | 2.4 | 1.5 |
| Chard, cooked | Vegetable | 1 cup | 3.7 | 3.1 | 0.6 |
| Sweet Potato, canned, vacuum packed | Vegetable | 1 cup | 3.6 | 2.2 | 1.4 |
| Yams, canned, vacuum packed | Vegetable | 1 cup | 3.6 | 2.2 | 1.4 |
| Hearts of palm, canned | Vegetable | 1 cup | 3.5 | 0.0 | 3.5 |
| Peppers, jalapeno, canned | Vegetable | 1 cup | 3.5 | 1.2 | 2.3 |
| Beets, cooked fresh | Vegetable | 1 cup | 3.4 | 1.4 | 2 |
| Cabbage, green, cooked | Vegetable | 1 cup | 3.4 | 1.9 | 1.5 |
| Cauliflower, cooked fresh | Vegetable | 1 cup | 3.4 | 2.5 | 0.9 |
| Rhubarb, cooked, sweetened | Vegetable | 1 cup | 3.4 | 2.2 | 1.2 |
| Rhubarb, cooked, unsweetened | Vegetable | 1 cup | 3.4 | 2.2 | 1.2 |
| Carrots, raw | Vegetable | 1 cup | 3.3 | 1.7 | 1.6 |
| Corn, canned, drained | Vegetable | 1 cup | 3.3 | 3.0 | 0.3 |
| Squash, butternut, cooked | Vegetable | 1 cup | 3.3 | 1.9 | 1.4 |
| Chinese Cabbage, Pe-tsai, cooked | Vegetable | 1 cup | 3.2 | 1.5 | 1.7 |
| Onion, (French) undiluted | Vegetable | 1 cup | 3.1 | 1.4 | 1.7 |
| Rutabagas, cooked | Vegetable | 1 cup | 3.1 | 2.6 | 0.5 |
| Turnip Greens, canned | Vegetable | 1 cup | 3.1 | 1.8 | 1.3 |
| Turnip, cooked | Vegetable | 1 cup | 3.1 | 2.0 | 1.1 |
| Brussels Sprouts, cooked | Vegetable | 1/2 cup | 3.0 | - | - |
| Cabbage, red, cooked | Vegetable | 1 cup | 3.0 | 1.7 | 1.3 |
| Crookneck Squash, cooked | Vegetable | 1 cup | 3.0 | - | - |
| Kale, cooked | Vegetable | 1 cup | 3.0 | - | - |
| Peppers, red-sweet, raw | Vegetable | 1 cup | 3.0 | 1.9 | 1.1 |
| Potato, baked with skin | Vegetable | 1 medium | 3.0 | - | - |
| Potato, boiled, with skin | Vegetable | 1 cup | 3.0 | 1.8 | 1.2 |
| Red Potato, flesh and skin | Vegetable | 1 medium | 3.0 | - | - |
| Squash, winter, cooked | Vegetable | 1/2 cup | 3.0 | - | - |
| Zucchini squash, cooked | Vegetable | 1 cup | 3.0 | - | - |
| Beets, canned | Vegetable | 1 cup | 2.9 | 1.5 | 1.4 |
| Onion, white, yellow, or red, cooked | Vegetable | 1 cup | 2.9 | 0.8 | 2.1 |
| Onion, white, yellow, or red, raw | Vegetable | 1 cup | 2.9 | 1.1 | 1.8 |
| Potato,baked, with skin | Vegetable | 1 cup | 2.9 | 1.7 | 1.2 |
| Potato, boiled, without skin | Vegetable | 1 cup | 2.8 | 1.2 | 1.6 |
| Broccoflower (green cauliflower) cooked | Vegetable | 1 cup | 2.7 | 1.5 | 1.2 |
| Chinese cabbage, Pak-choi, cooked | Vegetable | 1 cup | 2.7 | 1.7 | 1 |
| Peppers, green-sweet, raw | Vegetable | 1 cup | 2.7 | 1.6 | 1.1 |
| Broccoli, raw | Vegetable | 1 cup | 2.6 | 1.7 | 0.9 |
| Kale, cooked | Vegetable | 1 cup | 2.6 | 1.2 | 1.4 |
| Scallions or spring onions, raw | Vegetable | 1 cup | 2.6 | 1.0 | 1.6 |
| Cauliflower, raw | Vegetable | 1 cup | 2.5 | 1.6 | 0.9 |
| Corn Grits, dry | Vegetable | 1 cup | 2.5 | 1.9 | 0.6 |
| Grean Beans canned | Vegetable | 1 Cup | 2.5 | 1.0 | 1.5 |
| Peppers, jalapeno, raw | Vegetable | 1 cup | 2.5 | 1.5 | 1 |
| Squash, summer (Green or Yellow) cooked | Vegetable | 1 cup | 2.5 | 2.0 | 0.5 |
| Squash, zucchini, cooked | Vegetable | 1 cup | 2.5 | 1.4 | 1.1 |
| Tomatillo, raw | Vegetable | 1 cup | 2.5 | 2.3 | 0.2 |
| Chicken with vegetables, undiluted | Vegetable | 1 cup | 2.5 | 1.4 | 1.1 |
| Celery, cooked | Vegetable | 1 cup | 2.4 | 1.7 | 0.7 |
| Chinese Cabbage, Pe-tsai, raw | Vegetable | 1 cup | 2.4 | 1.9 | 0.5 |
| Peppers, hot chili, green, canned | Vegetable | 1 cup | 2.4 | 0.8 | 1.6 |
| Tomato, canned | Vegetable | 1 cup | 2.4 | 1.4 | 1 |
| Peppers, hot chili, green, raw | Vegetable | 1 cup | 2.3 | 1.4 | 0.9 |
| Peppers, hot chili, red, raw | Vegetable | 1 cup | 2.3 | 1.4 | 0.9 |
| Carrots, canned | Vegetable | 1 cup | 2.2 | 0.7 | 1.5 |
| Peppers, green -sweet, cooked | Vegetable | 1 cup | 2.2 | 0.7 | 1.5 |
| Peppers, red-sweet, cooked | Vegetable | 1 cup | 2.2 | 0.9 | 1.3 |
| Squash, spaghetti, cooked | Vegetable | 1 cup | 2.2 | 1.0 | 1.2 |
| Tomato, undiluted | Vegetable | 1 cup | 2.2 | 1.6 | 0.6 |
| Peppers, hot chili, red, cooked fresh | Vegetable | 1 cup | 2.1 | 1.3 | 0.8 |
| Bamboo shoots, canned | Vegetable | 1 cup | 2.0 | 1.5 | 0.5 |
| Beans, string | Vegetable | 1/2 cup | 2.0 | - | - |
| Broccoflower (green cauliflower) raw | Vegetable | 1 cup | 2.0 | 1.0 | 1 |
| Cabbage, cooked | Vegetable | 1/2 cup | 2.0 | - | - |
| Cabbage, green raw | Vegetable | 1 cup | 2.0 | 1.3 | 0.7 |
| Celery, raw | Vegetable | 1 cup | 2.0 | 1.3 | 0.7 |
| Corn, cooked | Vegetable | 1/2 cup | 2.0 | - | - |
| Peppers, hot chili, green, cooked fresh | Vegetable | 1 cup | 2.0 | 0.7 | 1.3 |
| Spaghetti squash, cooked | Vegetable | 1 cup | 2.0 | - | - |
| Sweet Potato, cooked | Vegetable | 1/2 medium | 2.0 | - | - |
| Tomato, green, raw | Vegetable | 1 cup | 2.0 | 1.8 | 0.2 |
| Celeriac, or celery root, cooked | Vegetable | 1 cup | 1.9 | 1.0 | 0.9 |
| Potato, baked, without skin | Vegetable | 1 cup | 1.9 | 0.6 | 1.3 |
| Radish, raw | Vegetable | 1 cup | 1.9 | 1.4 | 0.5 |
| Cabbage, red, raw | Vegetable | 1 Cup | 1.8 | 1.0 | 0.8 |
| Kohlrabi, cooked | Vegetable | 1 cup | 1.8 | 0.6 | 1.2 |
| Peppers, hot chili, red, canned | Vegetable | 1 cup | 1.8 | 0.6 | 1.2 |
| Pickles, bread-and-butter | Vegetable | 1 cup | 1.8 | 1.4 | 0.4 |
| Onion Flavored Rings | Vegetable | 1 oz | 1.7 | 1.6 | 0.1 |
| Peppers, yellow-sweet, cooked | Vegetable | 1 cup | 1.7 | 1.1 | 0.6 |
| Pickles, dill | Vegetable | 1 cup | 1.7 | 1.4 | 0.3 |
| Pickles, sweet, gherkins | Vegetable | 1 cup | 1.7 | 1.3 | 0.4 |
| Broccoli, cooked | Vegetable | 1/2 cup | 1.5 | 0.5 | 1 |
| Squash, summer (Green or Yellow) raw | Vegetable | 1 cup | 1.5 | 1.2 | 0.3 |
| Beet greens, raw | Vegetable | 1 cup | 1.4 | 0.4 | 1 |
| Chinese Vegetables, canned | Vegetable | 1 cup | 1.4 | 0.9 | 0.5 |
| Squash, zucchini, raw | Vegetable | 1 cup | 1.4 | 0.8 | 0.6 |
| Tomato, orange, raw | Vegetable | 1 cup | 1.4 | 1.3 | 0.1 |
| Collards, raw | Vegetable | 1 cup | 1.3 | 0.5 | 0.8 |
| Peppers, yellow-sweet, raw | Vegetable | 1 cup | 1.3 | 0.8 | 0.5 |
| Chicken with vegetables, ready to serve can | Vegetable | 1 cup | 1.2 | 0.7 | 0.5 |
| Tomato, ready to serve can | Vegetable | 1 cup | 1.1 | 0.8 | 0.3 |
| Broccoli, cooked | Vegetable | 1/2 cup | 1.0 | - | - |
| Kale, cooked | Vegetable | 1/2 cup | 1.0 | - | - |
| Sprouts, mung bean, canned | Vegetable | 1 cup | 1.0 | 0.5 | 0.5 |
| Sprouts, mung bean, cooked fresh | Vegetable | 1 cup | 1.0 | 0.4 | 0.6 |
| Squash, summer, cooked | Vegetable | 1/2 cup | 1.0 | - | - |
| Tomato, raw | Vegetable | 1 medium | 1.0 | - | - |
| Tomato, yellow, raw | Vegetable | 1 cup | 1.0 | 0.9 | 0.1 |
| Endive (curly), raw | Vegetable | 1 cup | 0.9 | 0.6 | 0.3 |
| Lettuce, romaine or cos | Vegetable | 1 cup | 0.9 | 0.6 | 0.3 |
| Cucumber, raw, with or without peel | Vegetable | 1 cup | 0.8 | 0.6 | 0.2 |
| Lettuce, iceberg | Vegetable | 1 cup | 0.8 | 0.7 | 0.1 |
| Spinach, raw | Vegetable | 1 cup | 0.8 | 0.6 | 0.2 |
| Sprouts, alfalfa | Vegetable | 1 cup | 0.8 | 0.6 | 0.2 |
| Sprouts, soybean, raw | Vegetable | 1 cup | 0.8 | 0.4 | 0.4 |
| Chinese cabbage, Pak-choi, raw | Vegetable | 1 cup | 0.7 | 0.4 | 0.3 |
| Vegetable Burger | Vegetable | 1 oz | 0.7 | 0.4 | 0.3 |
| Grits | Vegetable | 1 cup | 0.6 | 0.4 | 0.2 |
| Watercress, raw | Vegetable | 1 cup | 0.5 | 0.2 | 0.3 |
| Celery seed | Vegetable | 1 tsp | 0.3 | 0.0 | 0.3 |
| Chervil (dried) | Vegetable | 1 tsp | 0.1 | 0.0 | 0.1 |
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