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10 Natural & Tasty High Fiber Vegetables

What vegetables are high in fiber? Winter squash, parsnips, broccoli... Learn more in our interactive infographic.
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Fiber Vegetables

Peas, green / raw

Peas, green
Fiber per 100g:
5.7 mg
total
23% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
18% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
15% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
15% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
15% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
19% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
19% of AI(Adequate Intake) ?
for men, 70+ yrs
23% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
22% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
22% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
23% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
23% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
27% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
27% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Artichokes / boiled, drained

Artichokes
Fiber per 100g:
5.7 mg
total
23% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
18% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
15% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
15% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
15% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
19% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
19% of AI(Adequate Intake) ?
for men, 70+ yrs
23% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
22% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
22% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
23% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
23% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
27% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
27% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Peas, green / boiled, drained

Peas, green
Fiber per 100g:
5.5 mg
total
22% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
18% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
14% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
14% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
14% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
18% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
18% of AI(Adequate Intake) ?
for men, 70+ yrs
22% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
21% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
21% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
22% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
22% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
26% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
26% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Taro / boiled

Taro
Fiber per 100g:
5.1 mg
total
20% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
16% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
17% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
17% of AI(Adequate Intake) ?
for men, 70+ yrs
20% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
20% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
20% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
20% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
20% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
24% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
24% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Squash, winter, hubbard / baked

Squash, winter, hubbard
Fiber per 100g:
4.9 mg
total
20% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
16% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for men, 70+ yrs
20% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
19% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
19% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
20% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
20% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
23% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
23% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Squash, winter, acorn / baked

Squash, winter, acorn
Fiber per 100g:
4.4 mg
total
18% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
14% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
12% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
12% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
12% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
15% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
15% of AI(Adequate Intake) ?
for men, 70+ yrs
18% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
17% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
17% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
18% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
18% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
21% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
21% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Collards / boiled, drained

Collards
Fiber per 100g:
4 mg
total
16% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
13% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
11% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
11% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
11% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
13% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
13% of AI(Adequate Intake) ?
for men, 70+ yrs
16% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
15% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
15% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
16% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
16% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
19% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
19% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Parsnips / boiled, drained

Parsnips
Fiber per 100g:
3.6 mg
total
14% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
12% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
14% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
14% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
14% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
14% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
14% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
17% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
17% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Turnip greens / boiled, drained

Turnip greens
Fiber per 100g:
3.5 mg
total
14% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
12% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
12% of AI(Adequate Intake) ?
for men, 70+ yrs
14% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
13% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
14% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
14% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
17% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
17% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Fiber Vegetables

Broccoli / boiled, drained

Broccoli
Fiber per 100g:
3.3 mg
total
13% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
11% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
11% of AI(Adequate Intake) ?
for men, 70+ yrs
13% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
13% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
13% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
13% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
13% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
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Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs