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The high fiber vegetables at the top of USDA data are winter squash, cooking greens and green peas: a cup of baked acorn squash lists about 9.0 grams of fiber, a cup of boiled collards about 7.6 grams and a cup of cooked peas about 7.2 grams, according to USDA FoodData Central, while a medium boiled artichoke has about 6.8 grams and a cup of boiled broccoli about 5.1 grams. The table below ranks 27 vegetables by fiber per cup, cooked where that is the usual form, with FDC IDs and percent Daily Value. Legumes get a separate table because the Dietary Guidelines count them in both the vegetable and protein foods groups.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Winter squash, cooked greens and peas lead the per-cup ranking: about 7.0 to 9.0 grams of fiber per cup for baked acorn winter squash, boiled collards, cooked peas, pumpkin from a can and cooked frozen spinach in USDA data.
- A cup of boiled beans or lentils lists about 11 to 19 grams of fiber in USDA data, two to three times the top vegetable, which is why legumes sit in their own table.
- Cooked greens rank higher per cup than raw greens mainly because a cup holds far more leaves once they wilt: USDA lists a cup of raw kale at 21 grams and a cup of boiled kale at 118 grams.
- Raw salad vegetables sit at the bottom: a cup of sliced cucumber lists about 0.5 gram of fiber in USDA data.
- The percent Daily Value uses the FDA labeling reference of 28 grams of dietary fiber for adults and children 4 and older, a label value rather than a personal target.
High fiber vegetables ranked by USDA fiber per cup
The table uses USDA FoodData Central SR Legacy entries, converted to a 1-cup portion (one medium artichoke and one medium baked potato are shown as whole items). Vegetables usually eaten cooked are shown boiled or baked without salt; salad vegetables are raw, and carrots and broccoli appear both ways. The percent Daily Value (%DV) compares the grams of fiber with the FDA Daily Value of 28 grams of dietary fiber for adults and children 4 and older; the last column is fiber per 100 grams.
| Vegetable (USDA FDC ID) | Serving | Fiber | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Acorn squash, baked, cubes (169293) | 1 cup | 9.0 g | 32% | 115 | 4.4 g |
| Collard greens, boiled, chopped (170407) | 1 cup | 7.6 g | 27% | 63 | 4.0 g |
| Green peas, frozen, boiled (170017) | 1 cup | 7.2 g | 26% | 125 | 4.5 g |
| Pumpkin, canned (168450) | 1 cup | 7.1 g | 25% | 83 | 2.9 g |
| Spinach, frozen, boiled (169288) | 1 cup | 7.0 g | 25% | 65 | 3.7 g |
| Artichoke, boiled (168386) | 1 medium | 6.8 g | 24% | 64 | 5.7 g |
| Sweet potato, baked in skin, flesh (168483) | 1 cup | 6.6 g | 24% | 180 | 3.3 g |
| Butternut squash, baked, cubes (169296) | 1 cup | 6.6 g | 23% | 82 | 3.2 g |
| Jicama, raw, slices (170073) | 1 cup | 5.9 g | 21% | 46 | 4.9 g |
| Parsnips, boiled, slices (170009) | 1 cup | 5.6 g | 20% | 111 | 3.6 g |
| Broccoli, boiled, chopped (169967) | 1 cup | 5.1 g | 18% | 55 | 3.3 g |
| Turnip greens, boiled, chopped (170466) | 1 cup | 5.0 g | 18% | 29 | 3.5 g |
| Kale, boiled (169238) | 1 cup | 4.7 g | 17% | 42 | 4.0 g |
| Carrots, boiled, slices (170394) | 1 cup | 4.7 g | 17% | 55 | 3.0 g |
| Sweet corn, frozen kernels, boiled (168401) | 1 cup | 4.6 g | 16% | 155 | 2.8 g |
| Spinach, fresh, boiled (168463) | 1 cup | 4.3 g | 15% | 41 | 2.4 g |
| Brussels sprouts, boiled (169971) | 1 cup | 4.1 g | 14% | 56 | 2.6 g |
| Okra, boiled, slices (169261) | 1 cup | 4.0 g | 14% | 35 | 2.5 g |
| Green beans, boiled (169141) | 1 cup | 4.0 g | 14% | 44 | 3.2 g |
| Potato, baked, flesh and skin (170093) | 1 medium | 3.8 g | 14% | 161 | 2.2 g |
| Asparagus, boiled (168390) | 1 cup | 3.6 g | 13% | 40 | 2.0 g |
| Carrots, raw, chopped (170393) | 1 cup | 3.6 g | 13% | 52 | 2.8 g |
| Cauliflower, boiled (170397) | 1 cup | 2.9 g | 10% | 29 | 2.3 g |
| Broccoli, raw, chopped (170379) | 1 cup | 2.4 g | 8% | 31 | 2.6 g |
| Tomato, raw, chopped (170457) | 1 cup | 2.2 g | 8% | 32 | 1.2 g |
| Celery, raw, chopped (169988) | 1 cup | 1.6 g | 6% | 14 | 1.6 g |
| Cucumber with peel, raw, slices (168409) | 1 cup | 0.5 g | 2% | 16 | 0.5 g |
Three patterns stand out among fiber-rich vegetables. Winter squash and roots eaten by the cupful, such as butternut squash, sweet potato, jicama and parsnips, rank high because a cup of them is heavy. Cooking greens such as collards, turnip greens, kale and spinach rank high because a cup of cooked leaves is dense. And the watery salad vegetables at the bottom, cucumber, celery and tomato, list under 2.5 grams per cup in USDA data.
Legumes get a separate table
The Dietary Guidelines for Americans, 2020-2025, place beans, peas and lentils in the vegetable group, as a subgroup formerly called legumes, and also say that, because these foods have a nutrient profile similar to both vegetables and protein foods, they may be thought of as either a vegetable or a protein food. The Guidelines count edamame in the subgroup even though it is eaten fresh, and place fresh peas in the starchy subgroup and string beans with the other vegetables, so those two stay in the first table. Per cup, dried-seed legumes carry far more fiber than any vegetable in USDA data:
| Legume (USDA FDC ID) | Serving | Fiber | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|
| Navy beans, boiled (173746) | 1 cup | 19.1 g | 68% | 255 | 10.5 g |
| Split peas, boiled (172429) | 1 cup | 16.3 g | 58% | 231 | 8.3 g |
| Lentils, boiled (172421) | 1 cup | 15.6 g | 56% | 230 | 7.9 g |
| Pinto beans, boiled (175200) | 1 cup | 15.4 g | 55% | 245 | 9.0 g |
| Black beans, boiled (173735) | 1 cup | 15.0 g | 53% | 227 | 8.7 g |
| Chickpeas, boiled (173757) | 1 cup | 12.5 g | 45% | 269 | 7.6 g |
| Kidney beans, boiled (173740) | 1 cup | 11.3 g | 40% | 225 | 6.4 g |
| Lima beans, immature, boiled (169135) | 1 cup | 9.2 g | 33% | 209 | 5.4 g |
| Edamame, frozen, prepared (168411) | 1 cup | 8.1 g | 29% | 188 | 5.2 g |
A cup of boiled navy beans lists about 19.1 grams of fiber, twice the figure for a cup of baked acorn winter squash in USDA data, and lentils, split peas, pinto beans and black beans all list 15 grams or more per cup. Chickpeas, kidney beans, lima beans and edamame follow. The same legumes top our high protein vegetables list, and our guide to starchy and non-starchy vegetables explains the Dietary Guidelines subgroups.
Vegetables high in fiber: raw or cooked?
Per-cup rankings depend on how much food fits in the cup. USDA SR Legacy lists a cup of raw kale at 21 grams, with about 4.1 grams of fiber per 100 grams, and a cup of boiled kale at 118 grams with 4.0 grams per 100 grams; the per-cup figure jumps from about 0.9 gram to 4.7 grams because wilted leaves pack together. Broccoli shows the same effect: about 2.4 grams per cup raw and 5.1 grams per cup boiled in USDA data, while the per-100-gram figures are 2.6 and 3.3 grams.
Two entries need a note. USDA’s baked entry for sweet potato is the flesh of a potato baked in its skin, and SR Legacy has no skin-on cooked entry, so the 6.6 grams per cup in the table excludes the skin, while the white potato row is flesh and skin together. And USDA’s cooked pumpkin rows differ: canned pumpkin lists 2.9 grams of fiber per 100 grams, while fresh boiled, mashed pumpkin lists only 1.1 grams, which is why the table shows the canned entry.
How the fiber Daily Value works on labels
The FDA labeling rule (21 CFR 101.9) sets a Daily Reference Value of 28 grams of dietary fiber for adults and children 4 years and older, based on a 2,000-calorie reference, and 14 grams for children 1 through 3 years. FDA defines dietary fiber for labels as non-digestible soluble and insoluble carbohydrates and lignin that are intrinsic and intact in plants, plus certain isolated or synthetic fibers FDA has reviewed, and FDA lets a label round fiber to the nearest gram.
These are reference values for labels, not personal targets. The Dietary Guidelines call dietary fiber a dietary component of public health concern, report that more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber, and note that almost 90 percent of the U.S. population does not meet the recommendation for vegetables. Our guide to how much fiber per day explains the reference values, the high-fiber foods guide covers beans, grains, nuts and seeds, and our sibling list of high fiber fruits covers the fruit bowl.
Gas and other notes
- Gas: NIDDK lists cruciferous vegetables such as broccoli, cauliflower, collards and kale, and legumes (beans, peas and lentils), among foods containing carbohydrates that may lead to excess gas in some people, and NIDDK notes that some people have more gas symptoms when they consume too much fiber. Our guide to gas and bloating explains the causes.
- Changing the amount: NIDDK suggests talking with your doctor about your diet; our guide to fiber for constipation covers that topic.
- Values vary: USDA SR Legacy figures are averages, and frozen, canned and fresh entries differ, as the spinach and pumpkin rows show; the Nutrition Facts label on a packaged vegetable is the figure for that product.
Frequently Asked Questions
Which vegetable has the most fiber per cup?
In USDA data, baked acorn winter squash leads at about 9.0 grams per cup, followed by boiled collards (7.6 grams), cooked peas (7.2 grams) and pumpkin from a can (7.1 grams).
Are beans vegetables?
The Dietary Guidelines for Americans place beans, peas and lentils in the vegetable group and say they may be thought of as either a vegetable or a protein food.
Does cooking destroy the fiber in vegetables?
Not in USDA data, where raw and boiled kale both list about 4 grams of fiber per 100 grams; a cup of boiled kale simply weighs far more than a cup of raw kale, so it lists more fiber per cup.
Which vegetables are lowest in fiber?
In USDA data, a cup of sliced cucumber lists about 0.5 gram, a cup of chopped celery about 1.6 grams and a cup of chopped tomato about 2.2 grams.
Does a baked potato count as a high fiber vegetable?
A medium baked potato with skin lists about 3.8 grams of fiber in USDA data, roughly 14 percent of the FDA Daily Value, less than a cup of boiled broccoli or carrots.
What is the Daily Value for dietary fiber?
FDA’s labeling rule sets 28 grams of dietary fiber as the Daily Reference Value for adults and children 4 and older, based on a 2,000-calorie reference. It is a label value, not a personal target.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: High Fiber Fruits: USDA Fiber per Serving, Ranked, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Artichoke: Nutrition, Benefits, Hearts and How to Eat One.