Welcome to the list of the top 100 vegetables highest in fiber content. Where the amount of fiber ranges from 11 g to 3.2 g per 100g. The top vegetable is Grape leaves, raw with the highest fiber content, which in 100g contains 11 g of fiber.

The total recommended daily allowance or RDA for fiber is 25 g. For the 100g serving of Grape leaves, raw, which contains 11 g of fiber, the corresponding RDA fiber percentage is 44 %, which is the highest item from the list of vegetables high in fiber.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Grape leaves, raw has a nutritional value score of 29 out of 100.Comparing the fiber content and the nutritional density in 100g for Grape leaves, raw; We class this as a high fiber content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of vegetables.



Other important and fiber related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Grape leaves, raw, which is the top of the vegetables list for fiber content in your diet, the amount of Calories is 93 kcal (5% RDA), the amount of Protein is 5.6 g (10% RDA), the amount of Fat is 2.12 g (3% RDA) and the amount of Carbohydrate is 17.31 g (13% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the fiber content in Grape leaves, raw from the list of vegetables.

fiber and nutrition facts in vegetables per 100g



Top Twenty List - Highest fiber Content per 100g

Below is a basic list for fiber in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Grape leaves, raw 11g (44%RDA)
2. Fireweed, leaves, raw 10.6g (42%RDA)
3. Artichokes, (globe or french), cooked, boiled, drained, with salt 8.6g (34%RDA)
4. Artichokes, (globe or french), cooked, boiled, drained, without salt 8.6g (34%RDA)
5. Potatoes, baked, skin, without salt 7.9g (32%RDA)
6. Potatoes, baked, skin, with salt 7.9g (32%RDA)
7. Wasabi, root, raw 7.8g (31%RDA)
8. Beans, fava, in pod, raw 7.5g (30%RDA)
9. Pigeonpeas, immature seeds, cooked, boiled, drained, without salt 6.2g (25%RDA)
10. Pigeonpeas, immature seeds, cooked, boiled, drained, with salt 6.2g (25%RDA)
11. Potato flour 5.9g (24%RDA)
12. Potatoes, microwaved, cooked, in skin, skin with salt 5.5g (22%RDA)
13. Peas, green, cooked, boiled, drained, without salt 5.5g (22%RDA)
14. Potatoes, microwaved, cooked in skin, skin, without salt 5.5g (22%RDA)
15. Peas, green, cooked, boiled, drained, with salt 5.5g (22%RDA)
16. Artichokes, (globe or french), raw 5.4g (22%RDA)
17. Lima beans, immature seeds, cooked, boiled, drained, without salt 5.3g (21%RDA)
18. Sweet potato leaves, raw 5.3g (21%RDA)
19. Lima beans, immature seeds, cooked, boiled, drained, with salt 5.3g (21%RDA)
20. Peas, green, raw 5.1g (20%RDA)

Comparing fiber in vegetables vs lentils

The amount of fiber in lentils is 7.9 per 100g.As fiber percentage of the RDA this is 32 %. Comparing with Grape leaves, raw, in 100g contains 11 g of fiber. As a percentage of the RDA this is 44 %. Therefore, Grape leaves, raw has 3.1 g more fiber than lentils. In terms of fiber percentage this is 39 % more fiber. Lentils has an overall nutritional value score of 18 out of 100, whereas Grape leaves, raw has a nutritional value score of 29 out of 100.

Highest Amount of fiber per Serving

Please remember that the above gives an accurate value in 100g for high fiber foods in your diet. You should also take into account portion sizes when you are considering the fiber nutritional content.

The food with the highest fiber content per typical serving is Soybeans, green, raw which contains 10.75 g in 1 cup (or 256 g). The percentage of the recommended daily value for this serving is 43 %. For this serving the Calories content is 376.32 kcal (19% RDA), the Protein content is 33.15 g (59% RDA), the Fat content is 17.41 g (27% RDA) and the Carbohydrate content is 28.29 g (22% RDA).

Grams of fiber in vegetables (per 100g)

The list below gives the total fiber content in the top 100 items from the general description 'vegetables' each of which show the fiber amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

vegetables fiber per 100g

The level of fiber can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 40 items. The highest amount of fiber from the 40 raw items is in Grape leaves, raw where the content is 11 g per 100g. The number of food items which are cooked are 46 items. The highest amount of fiber from the 46 cooked items is in Artichokes, (globe or french), cooked, boiled, drained, with salt where the amount is 8.6 g per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of fiber by 2.4 g in a 100g serving.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing fiber which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high fiber content.


List of Vegetables High in fiber Content per 100g

1. Grape leaves, raw - Fiber
11 g of Fiber per 100g (44% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11 g(44%) 93(5%)17.31(13%)2.12(3%)5.6(10%)
Typical Serving Amount : 1 cup (or 14g):
1.54 g(6%)13.02 kcal(1%)2.42 g(2%)0.3 g(0%)0.78 g(1%)
Other Serving Size : 1 leaf (or 3g):
0.33 g(1%)2.79 kcal(0%)0.52 g(0%)0.06 g(0%)0.17 g(0%)
2. Fireweed, leaves, raw - Fiber
10.6 g of Fiber per 100g (42% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.6 g(42%) 103(5%)19.22(15%)2.75(4%)4.71(8%)
Typical Serving Amount : 1 cup, chopped (or 23g):
2.44 g(10%)23.69 kcal(1%)4.42 g(3%)0.63 g(1%)1.08 g(2%)
Other Serving Size : 1 plant (or 22g):
2.33 g(9%)22.66 kcal(1%)4.23 g(3%)0.61 g(1%)1.04 g(2%)
3. Artichokes, (globe or french), cooked, boiled, drained, with salt - Fiber
8.6 g of Fiber per 100g (34% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.6 g(34%) 51(3%)11.39(9%)0.34(1%)2.89(5%)
Typical Serving Amount : 1 artichoke, medium (or 120g):
10.32 g(41%)61.2 kcal(3%)13.67 g(11%)0.41 g(1%)3.47 g(6%)
Other Serving Size : .5 cup hearts (or 84g):
7.22 g(29%)42.84 kcal(2%)9.57 g(7%)0.29 g(0%)2.43 g(4%)
4. Artichokes, (globe or french), cooked, boiled, drained, without salt - Fiber
8.6 g of Fiber per 100g (34% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.6 g(34%) 53(3%)11.95(9%)0.34(1%)2.89(5%)
Typical Serving Amount : 1 artichoke, medium (or 120g):
10.32 g(41%)63.6 kcal(3%)14.34 g(11%)0.41 g(1%)3.47 g(6%)
Other Serving Size : .5 cup hearts (or 84g):
7.22 g(29%)44.52 kcal(2%)10.04 g(8%)0.29 g(0%)2.43 g(4%)
5. Potatoes, baked, skin, without salt - Fiber
7.9 g of Fiber per 100g (32% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.9 g(32%) 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
4.58 g(18%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
6. Potatoes, baked, skin, with salt - Fiber
7.9 g of Fiber per 100g (32% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.9 g(32%) 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
4.58 g(18%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
7. Wasabi, root, raw - Fiber
7.8 g of Fiber per 100g (31% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.8 g(31%) 109(5%)23.54(18%)0.63(1%)4.8(9%)
Typical Serving Amount : 1 cup, sliced (or 130g):
10.14 g(41%)141.7 kcal(7%)30.6 g(24%)0.82 g(1%)6.24 g(11%)
Other Serving Size : 1 root (or 169g):
13.18 g(53%)184.21 kcal(9%)39.78 g(31%)1.06 g(2%)8.11 g(14%)
8. Beans, fava, in pod, raw - Fiber
7.5 g of Fiber per 100g (30% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.5 g(30%) 88(4%)17.63(14%)0.73(1%)7.92(14%)
Typical Serving Amount : 1 cup (or 126g):
9.45 g(38%)110.88 kcal(6%)22.21 g(17%)0.92 g(1%)9.98 g(18%)
Other Serving Size : 1 pod (or 6.1g):
0.46 g(2%)5.37 kcal(0%)1.08 g(1%)0.04 g(0%)0.48 g(1%)
9. Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Fiber
6.2 g of Fiber per 100g (25% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.2 g(25%) 111(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1 cup (or 153g):
9.49 g(38%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
10. Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Fiber
6.2 g of Fiber per 100g (25% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.2 g(25%) 111(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1 cup (or 153g):
9.49 g(38%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
11. Potato flour - Fiber
5.9 g of Fiber per 100g (24% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.9 g(24%) 357(18%)83.1(64%)0.34(1%)6.9(12%)
Typical Serving Amount : 1 cup (or 160g):
9.44 g(38%)571.2 kcal(29%)132.96 g(102%)0.54 g(1%)11.04 g(20%)
12. Potatoes, microwaved, cooked, in skin, skin with salt - Fiber
5.5 g of Fiber per 100g (22% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.5 g(22%) 132(7%)29.63(23%)0.1(0%)4.39(8%)
Typical Serving Amount : 1 skin (or 58g):
3.19 g(13%)76.56 kcal(4%)17.19 g(13%)0.06 g(0%)2.55 g(5%)
13. Peas, green, cooked, boiled, drained, without salt - Fiber
5.5 g of Fiber per 100g (22% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.5 g(22%) 84(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1 cup (or 160g):
8.8 g(35%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
14. Potatoes, microwaved, cooked in skin, skin, without salt - Fiber
5.5 g of Fiber per 100g (22% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.5 g(22%) 132(7%)29.63(23%)0.1(0%)4.39(8%)
Typical Serving Amount : 1 skin (or 58g):
3.19 g(13%)76.56 kcal(4%)17.19 g(13%)0.06 g(0%)2.55 g(5%)
15. Peas, green, cooked, boiled, drained, with salt - Fiber
5.5 g of Fiber per 100g (22% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.5 g(22%) 84(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1 cup (or 160g):
8.8 g(35%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
16. Artichokes, (globe or french), raw - Fiber
5.4 g of Fiber per 100g (22% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.4 g(22%) 47(2%)10.51(8%)0.15(0%)3.27(6%)
Typical Serving Amount : 1 artichoke, medium (or 128g):
6.91 g(28%)60.16 kcal(3%)13.45 g(10%)0.19 g(0%)4.19 g(7%)
Other Serving Size : 1 artichoke, large (or 162g):
8.75 g(35%)76.14 kcal(4%)17.03 g(13%)0.24 g(0%)5.3 g(9%)
17. Lima beans, immature seeds, cooked, boiled, drained, without salt - Fiber
5.3 g of Fiber per 100g (21% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.3 g(21%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
9.01 g(36%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
18. Sweet potato leaves, raw - Fiber
5.3 g of Fiber per 100g (21% RDA)
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.3 g(21%) 42(2%)8.82(7%)0.51(1%)2.49(4%)
Typical Serving Amount : 1 cup, chopped (or 35g):
1.86 g(7%)14.7 kcal(1%)3.09 g(2%)0.18 g(0%)0.87 g(2%)
Other Serving Size : 1 leaf (12-1/4 long) (or 16g):
0.85 g(3%)6.72 kcal(0%)1.41 g(1%)0.08 g(0%)0.4 g(1%)
19. Lima beans, immature seeds, cooked, boiled, drained, with salt - Fiber
5.3 g of Fiber per 100g (21% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.3 g(21%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
9.01 g(36%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
20. Peas, green, raw - Fiber
5.1 g of Fiber per 100g (20% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.1 g(20%) 81(4%)14.45(11%)0.4(1%)5.42(10%)
Typical Serving Amount : 1 cup (or 145g):
7.4 g(30%)117.45 kcal(6%)20.95 g(16%)0.58 g(1%)7.86 g(14%)
21. Pigeonpeas, immature seeds, raw - Fiber
5.1 g of Fiber per 100g (20% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.1 g(20%) 136(7%)23.88(18%)1.64(3%)7.2(13%)
Typical Serving Amount : 1 cup (or 154g):
7.85 g(31%)209.44 kcal(10%)36.78 g(28%)2.53 g(4%)11.09 g(20%)
Other Serving Size : 10 seeds (or 4g):
0.2 g(1%)5.44 kcal(0%)0.96 g(1%)0.07 g(0%)0.29 g(1%)
22. Taro, cooked, without salt - Fiber
5.1 g of Fiber per 100g (20% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.1 g(20%) 142(7%)34.6(27%)0.11(0%)0.52(1%)
Typical Serving Amount : 1 cup, sliced (or 132g):
6.73 g(27%)187.44 kcal(9%)45.67 g(35%)0.15 g(0%)0.69 g(1%)
23. Taro, cooked, with salt - Fiber
5.1 g of Fiber per 100g (20% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.1 g(20%) 142(7%)34.6(27%)0.11(0%)0.52(1%)
Typical Serving Amount : 1 cup slices (or 132g):
6.73 g(27%)187.44 kcal(9%)45.67 g(35%)0.15 g(0%)0.69 g(1%)
24. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Fiber
5 g of Fiber per 100g (20% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5 g(20%) 94(5%)19.73(15%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
8.25 g(33%)155.1 kcal(8%)32.55 g(25%)0.63 g(1%)5.23 g(9%)
25. Cowpeas (blackeyes), immature seeds, raw - Fiber
5 g of Fiber per 100g (20% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5 g(20%) 90(5%)18.83(14%)0.35(1%)2.95(5%)
Typical Serving Amount : 1 cup (or 145g):
7.25 g(29%)130.5 kcal(7%)27.3 g(21%)0.51 g(1%)4.28 g(8%)
26. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Fiber
5 g of Fiber per 100g (20% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5 g(20%) 97(5%)20.32(16%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
8.25 g(33%)160.05 kcal(8%)33.53 g(26%)0.63 g(1%)5.23 g(9%)
27. Lima beans, immature seeds, raw - Fiber
4.9 g of Fiber per 100g (20% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 g(20%) 113(6%)20.17(16%)0.86(1%)6.84(12%)
Typical Serving Amount : 1 cup (or 156g):
7.64 g(31%)176.28 kcal(9%)31.47 g(24%)1.34 g(2%)10.67 g(19%)
28. Lotus root, raw - Fiber
4.9 g of Fiber per 100g (20% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 g(20%) 74(4%)17.23(13%)0.1(0%)2.6(5%)
Typical Serving Amount : 10 slices (2-1/2 dia) (or 81g):
3.97 g(16%)59.94 kcal(3%)13.96 g(11%)0.08 g(0%)2.11 g(4%)
Other Serving Size : 1 root (9-1/2 long) (or 115g):
5.64 g(23%)85.1 kcal(4%)19.81 g(15%)0.12 g(0%)2.99 g(5%)
29. Squash, winter, hubbard, baked, with salt - Fiber
4.9 g of Fiber per 100g (20% RDA)
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 g(20%) 50(3%)10.81(8%)0.62(1%)2.48(4%)
Typical Serving Amount : 1 cup, cubes (or 205g):
10.05 g(40%)102.5 kcal(5%)22.16 g(17%)1.27 g(2%)5.08 g(9%)
30. Yambean (jicama), raw - Fiber
4.9 g of Fiber per 100g (20% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 g(20%) 38(2%)8.82(7%)0.09(0%)0.72(1%)
Typical Serving Amount : 1 cup slices (or 120g):
5.88 g(24%)45.6 kcal(2%)10.58 g(8%)0.11 g(0%)0.86 g(2%)
Other Serving Size : 1 cup (or 130g):
6.37 g(25%)49.4 kcal(2%)11.47 g(9%)0.12 g(0%)0.94 g(2%)
Other Serving Size : 1 large (or 1200g):
58.8 g(235%)456 kcal(23%)105.84 g(81%)1.08 g(2%)8.64 g(15%)
Other Serving Size : 1 medium (or 659g):
32.29 g(129%)250.42 kcal(13%)58.12 g(45%)0.59 g(1%)4.74 g(8%)
Other Serving Size : 1 slice (or 6g):
0.29 g(1%)2.28 kcal(0%)0.53 g(0%)0.01 g(0%)0.04 g(0%)
Other Serving Size : 1 small (or 365g):
17.89 g(72%)138.7 kcal(7%)32.19 g(25%)0.33 g(1%)2.63 g(5%)
31. Squash, winter, hubbard, baked, without salt - Fiber
4.9 g of Fiber per 100g (20% RDA)
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 g(20%) 50(3%)10.81(8%)0.62(1%)2.48(4%)
Typical Serving Amount : 1 cup, cubes (or 205g):
10.05 g(40%)102.5 kcal(5%)22.16 g(17%)1.27 g(2%)5.08 g(9%)
32. Parsnips, raw - Fiber
4.9 g of Fiber per 100g (20% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 g(20%) 75(4%)17.99(14%)0.3(0%)1.2(2%)
Typical Serving Amount : 1 cup slices (or 133g):
6.52 g(26%)99.75 kcal(5%)23.93 g(18%)0.4 g(1%)1.6 g(3%)
33. Succotash, (corn and limas), cooked, boiled, drained, without salt - Fiber
4.5 g of Fiber per 100g (18% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.5 g(18%) 115(6%)24.38(19%)0.8(1%)5.07(9%)
Typical Serving Amount : 1 cup (or 192g):
8.64 g(35%)220.8 kcal(11%)46.81 g(36%)1.54 g(2%)9.73 g(17%)
34. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Fiber
4.5 g of Fiber per 100g (18% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.5 g(18%) 31(2%)5.62(4%)0.17(0%)1.86(3%)
Typical Serving Amount : .25 cup (or 25g):
1.13 g(5%)7.75 kcal(0%)1.41 g(1%)0.04 g(0%)0.47 g(1%)
35. Squash, winter, acorn, cooked, baked, with salt - Fiber
4.4 g of Fiber per 100g (18% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.4 g(18%) 56(3%)14.58(11%)0.14(0%)1.12(2%)
Typical Serving Amount : 1 cup, cubes (or 205g):
9.02 g(36%)114.8 kcal(6%)29.89 g(23%)0.29 g(0%)2.3 g(4%)
36. Squash, winter, acorn, cooked, baked, without salt - Fiber
4.4 g of Fiber per 100g (18% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.4 g(18%) 56(3%)14.58(11%)0.14(0%)1.12(2%)
Typical Serving Amount : 1 cup, cubes (or 205g):
9.02 g(36%)114.8 kcal(6%)29.89 g(23%)0.29 g(0%)2.3 g(4%)
37. Drumstick pods, cooked, boiled, drained, without salt - Fiber
4.2 g of Fiber per 100g (17% RDA)
Nutritional Value = 32 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.2 g(17%) 36(2%)8.18(6%)0.19(0%)2.09(4%)
Typical Serving Amount : 1 cup slices (or 118g):
4.96 g(20%)42.48 kcal(2%)9.65 g(7%)0.22 g(0%)2.47 g(4%)
38. Soybeans, green, raw - Fiber
4.2 g of Fiber per 100g (17% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.2 g(17%) 147(7%)11.05(9%)6.8(10%)12.95(23%)
Typical Serving Amount : 1 cup (or 256g):
10.75 g(43%)376.32 kcal(19%)28.29 g(22%)17.41 g(27%)33.15 g(59%)
39. Soybeans, green, cooked, boiled, drained, with salt - Fiber
4.2 g of Fiber per 100g (17% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.2 g(17%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
7.56 g(30%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
40. Soybeans, green, cooked, boiled, drained, without salt - Fiber
4.2 g of Fiber per 100g (17% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.2 g(17%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
7.56 g(30%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
41. Broadbeans, immature seeds, raw - Fiber
4.2 g of Fiber per 100g (17% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.2 g(17%) 72(4%)11.7(9%)0.6(1%)5.6(10%)
Typical Serving Amount : 1 cup (or 109g):
4.58 g(18%)78.48 kcal(4%)12.75 g(10%)0.65 g(1%)6.1 g(11%)
Other Serving Size : 1 broadbean (or 8g):
0.34 g(1%)5.76 kcal(0%)0.94 g(1%)0.05 g(0%)0.45 g(1%)
42. Drumstick pods, cooked, boiled, drained, with salt - Fiber
4.2 g of Fiber per 100g (17% RDA)
Nutritional Value = 32 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.2 g(17%) 36(2%)8.18(6%)0.19(0%)2.09(4%)
Typical Serving Amount : 1 cup slices (or 118g):
4.96 g(20%)42.48 kcal(2%)9.65 g(7%)0.22 g(0%)2.47 g(4%)
43. Taro, raw - Fiber
4.1 g of Fiber per 100g (16% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.1 g(16%) 112(6%)26.46(20%)0.2(0%)1.5(3%)
Typical Serving Amount : 1 cup, sliced (or 104g):
4.26 g(17%)116.48 kcal(6%)27.52 g(21%)0.21 g(0%)1.56 g(3%)
44. Yam, raw - Fiber
4.1 g of Fiber per 100g (16% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.1 g(16%) 118(6%)27.88(21%)0.17(0%)1.53(3%)
Typical Serving Amount : 1 cup, cubes (or 150g):
6.15 g(25%)177 kcal(9%)41.82 g(32%)0.26 g(0%)2.3 g(4%)
45. Chicory greens, raw - Fiber
4 g of Fiber per 100g (16% RDA)
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 g(16%) 23(1%)4.7(4%)0.3(0%)1.7(3%)
Typical Serving Amount : 1 cup, chopped (or 29g):
1.16 g(5%)6.67 kcal(0%)1.36 g(1%)0.09 g(0%)0.49 g(1%)
46. Collards, cooked, boiled, drained, with salt - Fiber
4 g of Fiber per 100g (16% RDA)
Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 g(16%) 33(2%)5.65(4%)0.72(1%)2.71(5%)
Typical Serving Amount : 1 cup, chopped (or 190g):
7.6 g(30%)62.7 kcal(3%)10.74 g(8%)1.37 g(2%)5.15 g(9%)
47. Collards, raw - Fiber
4 g of Fiber per 100g (16% RDA)
Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 g(16%) 32(2%)5.42(4%)0.61(1%)3.02(5%)
Typical Serving Amount : 1 cup, chopped (or 36g):
1.44 g(6%)11.52 kcal(1%)1.95 g(2%)0.22 g(0%)1.09 g(2%)
48. Collards, cooked, boiled, drained, without salt - Fiber
4 g of Fiber per 100g (16% RDA)
Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 g(16%) 33(2%)5.65(4%)0.72(1%)2.71(5%)
Typical Serving Amount : 1 cup, chopped (or 190g):
7.6 g(30%)62.7 kcal(3%)10.74 g(8%)1.37 g(2%)5.15 g(9%)
49. Lambsquarters, raw - Fiber
4 g of Fiber per 100g (16% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 g(16%) 43(2%)7.3(6%)0.8(1%)4.2(8%)
50. Parsnips, cooked, boiled, drained, with salt - Fiber
4 g of Fiber per 100g (16% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4 g(16%) 71(4%)17.01(13%)0.3(0%)1.32(2%)
Typical Serving Amount : .5 cup slices (or 78g):
3.12 g(12%)55.38 kcal(3%)13.27 g(10%)0.23 g(0%)1.03 g(2%)
Other Serving Size : 1 parsnip (9 long) (or 160g):
6.4 g(26%)113.6 kcal(6%)27.22 g(21%)0.48 g(1%)2.11 g(4%)
51. Yam, cooked, boiled, drained, or baked, with salt - Fiber
3.9 g of Fiber per 100g (16% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.9 g(16%) 114(6%)26.99(21%)0.14(0%)1.49(3%)
Typical Serving Amount : 1 cup, cubes (or 136g):
5.3 g(21%)155.04 kcal(8%)36.71 g(28%)0.19 g(0%)2.03 g(4%)
Other Serving Size : .5 cup, cubes (or 68g):
2.65 g(11%)77.52 kcal(4%)18.35 g(14%)0.1 g(0%)1.01 g(2%)
52. Yam, cooked, boiled, drained, or baked, without salt - Fiber
3.9 g of Fiber per 100g (16% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.9 g(16%) 116(6%)27.48(21%)0.14(0%)1.49(3%)
Typical Serving Amount : 1 cup, cubes (or 136g):
5.3 g(21%)157.76 kcal(8%)37.37 g(29%)0.19 g(0%)2.03 g(4%)
Other Serving Size : .5 cup, cubes (or 68g):
2.65 g(11%)78.88 kcal(4%)18.69 g(14%)0.1 g(0%)1.01 g(2%)
53. Squash, winter, hubbard, raw - Fiber
3.9 g of Fiber per 100g (16% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.9 g(16%) 40(2%)8.7(7%)0.5(1%)2(4%)
Typical Serving Amount : 1 cup, cubes (or 116g):
4.52 g(18%)46.4 kcal(2%)10.09 g(8%)0.58 g(1%)2.32 g(4%)
54. Succotash, (corn and limas), raw - Fiber
3.8 g of Fiber per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.8 g(15%) 99(5%)19.59(15%)1.02(2%)5.03(9%)
55. Brussels sprouts, raw - Fiber
3.8 g of Fiber per 100g (15% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.8 g(15%) 43(2%)8.95(7%)0.3(0%)3.38(6%)
Typical Serving Amount : 1 cup (or 88g):
3.34 g(13%)37.84 kcal(2%)7.88 g(6%)0.26 g(0%)2.97 g(5%)
Other Serving Size : 1 sprout (or 19g):
0.72 g(3%)8.17 kcal(0%)1.7 g(1%)0.06 g(0%)0.64 g(1%)
56. Mushrooms, Chanterelle, raw - Fiber
3.8 g of Fiber per 100g (15% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.8 g(15%) 38(2%)6.86(5%)0.53(1%)1.49(3%)
Typical Serving Amount : 1 cup (or 54g):
2.05 g(8%)20.52 kcal(1%)3.7 g(3%)0.29 g(0%)0.8 g(1%)
Other Serving Size : 1 piece (or 5.4g):
0.21 g(1%)2.05 kcal(0%)0.37 g(0%)0.03 g(0%)0.08 g(0%)
57. Epazote, raw - Fiber
3.8 g of Fiber per 100g (15% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.8 g(15%) 32(2%)7.44(6%)0.52(1%)0.33(1%)
Typical Serving Amount : 1 tbsp (or 0.8g):
0.03 g(0%)0.26 kcal(0%)0.06 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 sprig (or 2g):
0.08 g(0%)0.64 kcal(0%)0.15 g(0%)0.01 g(0%)0.01 g(0%)
58. Tree fern, cooked, without salt - Fiber
3.7 g of Fiber per 100g (15% RDA)
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 g(15%) 40(2%)10.98(8%)0.07(0%)0.29(1%)
Typical Serving Amount : .5 cup, chopped (or 71g):
2.63 g(11%)28.4 kcal(1%)7.8 g(6%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1 frond (6-1/2 long) (or 31g):
1.15 g(5%)12.4 kcal(1%)3.4 g(3%)0.02 g(0%)0.09 g(0%)
59. Tree fern, cooked, with salt - Fiber
3.7 g of Fiber per 100g (15% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 g(15%) 40(2%)10.78(8%)0.07(0%)0.29(1%)
Typical Serving Amount : 1 frond (6-1/2 long) (or 31g):
1.15 g(5%)12.4 kcal(1%)3.34 g(3%)0.02 g(0%)0.09 g(0%)
Other Serving Size : .5 cup, chopped or diced (or 71g):
2.63 g(11%)28.4 kcal(1%)7.65 g(6%)0.05 g(0%)0.21 g(0%)
60. Peppers, serrano, raw - Fiber
3.7 g of Fiber per 100g (15% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 g(15%) 32(2%)6.7(5%)0.44(1%)1.74(3%)
Typical Serving Amount : 1 cup, chopped (or 105g):
3.89 g(16%)33.6 kcal(2%)7.04 g(5%)0.46 g(1%)1.83 g(3%)
Other Serving Size : 1 pepper (or 6.1g):
0.23 g(1%)1.95 kcal(0%)0.41 g(0%)0.03 g(0%)0.11 g(0%)
61. Beet greens, raw - Fiber
3.7 g of Fiber per 100g (15% RDA)
Nutritional Value = 72 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 g(15%) 22(1%)4.33(3%)0.13(0%)2.2(4%)
Typical Serving Amount : 1 cup (or 38g):
1.41 g(6%)8.36 kcal(0%)1.65 g(1%)0.05 g(0%)0.84 g(2%)
Other Serving Size : 1 leaf (or 32g):
1.18 g(5%)7.04 kcal(0%)1.39 g(1%)0.04 g(0%)0.7 g(1%)
Other Serving Size : .5 cup (1 pieces) (or 19g):
0.7 g(3%)4.18 kcal(0%)0.82 g(1%)0.02 g(0%)0.42 g(1%)
62. Taro leaves, raw - Fiber
3.7 g of Fiber per 100g (15% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 g(15%) 42(2%)6.7(5%)0.74(1%)4.98(9%)
Typical Serving Amount : 1 cup (or 28g):
1.04 g(4%)11.76 kcal(1%)1.88 g(1%)0.21 g(0%)1.39 g(2%)
Other Serving Size : 1 leaf (11 x 6-1/2) (or 10g):
0.37 g(1%)4.2 kcal(0%)0.67 g(1%)0.07 g(0%)0.5 g(1%)
63. Kohlrabi, raw - Fiber
3.6 g of Fiber per 100g (14% RDA)
Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.6 g(14%) 27(1%)6.2(5%)0.1(0%)1.7(3%)
Typical Serving Amount : 1 cup (or 135g):
4.86 g(19%)36.45 kcal(2%)8.37 g(6%)0.14 g(0%)2.3 g(4%)
Other Serving Size : 1 slice (or 16g):
0.58 g(2%)4.32 kcal(0%)0.99 g(1%)0.02 g(0%)0.27 g(0%)
64. Mushrooms, shiitake, stir-fried - Fiber
3.6 g of Fiber per 100g (14% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.6 g(14%) 39(2%)7.68(6%)0.35(1%)3.45(6%)
Typical Serving Amount : 1 cup whole (or 89g):
3.2 g(13%)34.71 kcal(2%)6.84 g(5%)0.31 g(0%)3.07 g(5%)
Other Serving Size : 1 cup sliced (or 97g):
3.49 g(14%)37.83 kcal(2%)7.45 g(6%)0.34 g(1%)3.35 g(6%)
Other Serving Size : 1 piece whole (or 19g):
0.68 g(3%)7.41 kcal(0%)1.46 g(1%)0.07 g(0%)0.66 g(1%)
65. Broadbeans, immature seeds, cooked, boiled, drained, without salt - Fiber
3.6 g of Fiber per 100g (14% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.6 g(14%) 62(3%)10.1(8%)0.5(1%)4.8(9%)
66. Parsnips, cooked, boiled, drained, without salt - Fiber
3.6 g of Fiber per 100g (14% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.6 g(14%) 71(4%)17.01(13%)0.3(0%)1.32(2%)
Typical Serving Amount : .5 cup slices (or 78g):
2.81 g(11%)55.38 kcal(3%)13.27 g(10%)0.23 g(0%)1.03 g(2%)
Other Serving Size : 1 parsnip (9 long) (or 160g):
5.76 g(23%)113.6 kcal(6%)27.22 g(21%)0.48 g(1%)2.11 g(4%)
67. Turnip greens, cooked, boiled, drained, with salt - Fiber
3.5 g of Fiber per 100g (14% RDA)
Nutritional Value = 67 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.5 g(14%) 20(1%)4.36(3%)0.23(0%)1.14(2%)
Typical Serving Amount : 1 cup, chopped (or 144g):
5.04 g(20%)28.8 kcal(1%)6.28 g(5%)0.33 g(1%)1.64 g(3%)
68. Dandelion greens, raw - Fiber
3.5 g of Fiber per 100g (14% RDA)
Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.5 g(14%) 45(2%)9.2(7%)0.7(1%)2.7(5%)
Typical Serving Amount : 1 cup, chopped (or 55g):
1.93 g(8%)24.75 kcal(1%)5.06 g(4%)0.39 g(1%)1.49 g(3%)
69. Turnip greens, cooked, boiled, drained, without salt - Fiber
3.5 g of Fiber per 100g (14% RDA)
Nutritional Value = 68 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.5 g(14%) 20(1%)4.36(3%)0.23(0%)1.14(2%)
Typical Serving Amount : 1 cup, chopped (or 144g):
5.04 g(20%)28.8 kcal(1%)6.28 g(5%)0.33 g(1%)1.64 g(3%)
70. Beans, snap, green, microwaved - Fiber
3.4 g of Fiber per 100g (14% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.4 g(14%) 39(2%)6.41(5%)0.5(1%)2.31(4%)
Typical Serving Amount : 1 cup 1/2 pieces (or 116g):
3.94 g(16%)45.24 kcal(2%)7.44 g(6%)0.58 g(1%)2.68 g(5%)
71. Pepper, banana, raw - Fiber
3.4 g of Fiber per 100g (14% RDA)
Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.4 g(14%) 27(1%)5.35(4%)0.45(1%)1.66(3%)
Typical Serving Amount : 1 cup (or 124g):
4.22 g(17%)33.48 kcal(2%)6.63 g(5%)0.56 g(1%)2.06 g(4%)
Other Serving Size : 1 small (4 long) (or 33g):
1.12 g(4%)8.91 kcal(0%)1.77 g(1%)0.15 g(0%)0.55 g(1%)
Other Serving Size : 1 medium (4-1/2 long) (or 46g):
1.56 g(6%)12.42 kcal(1%)2.46 g(2%)0.21 g(0%)0.76 g(1%)
Other Serving Size : 1 large (5 long) (or 75g):
2.55 g(10%)20.25 kcal(1%)4.01 g(3%)0.34 g(1%)1.25 g(2%)
72. Beans, snap, yellow, raw - Fiber
3.4 g of Fiber per 100g (14% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.4 g(14%) 31(2%)7.13(5%)0.12(0%)1.82(3%)
Typical Serving Amount : 1 cup 1/2 pieces (or 100g):
3.4 g(14%)31 kcal(2%)7.13 g(5%)0.12 g(0%)1.82 g(3%)
Other Serving Size : 10 beans (4 long) (or 55g):
1.87 g(7%)17.05 kcal(1%)3.92 g(3%)0.07 g(0%)1 g(2%)
73. PACE, Jalapenos Nacho Sliced Peppers - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 13(1%)3.33(3%)0(0%)0(0%)
Typical Serving Amount : 1 oz (or 30g):
0.99 g(4%)3.9 kcal(0%)1 g(1%)0 g(0%)0 g(0%)
Other Serving Size : 1 serving (or 30g):
0.99 g(4%)3.9 kcal(0%)1 g(1%)0 g(0%)0 g(0%)
74. Potato pancakes - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 268(13%)27.81(21%)14.76(23%)6.08(11%)
Typical Serving Amount : 1 small 2-3/4 in. dia., 5/8 in. thick. (or 22g):
0.73 g(3%)58.96 kcal(3%)6.12 g(5%)3.25 g(5%)1.34 g(2%)
Other Serving Size : 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (or 37g):
1.22 g(5%)99.16 kcal(5%)10.29 g(8%)5.46 g(8%)2.25 g(4%)
75. Broccoli, cooked, boiled, drained, without salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 41 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 35(2%)7.18(6%)0.41(1%)2.38(4%)
Typical Serving Amount : 1 stalk, large (11-12 long) (or 280g):
9.24 g(37%)98 kcal(5%)20.1 g(15%)1.15 g(2%)6.66 g(12%)
Other Serving Size : 1 stalk, medium (7-1/2 - 8 long) (or 180g):
5.94 g(24%)63 kcal(3%)12.92 g(10%)0.74 g(1%)4.28 g(8%)
Other Serving Size : 1 stalk, small (5 long) (or 140g):
4.62 g(18%)49 kcal(2%)10.05 g(8%)0.57 g(1%)3.33 g(6%)
Other Serving Size : 1 spear (about 5 long) (or 37g):
1.22 g(5%)12.95 kcal(1%)2.66 g(2%)0.15 g(0%)0.88 g(2%)
Other Serving Size : .5 cup, chopped (or 78g):
2.57 g(10%)27.3 kcal(1%)5.6 g(4%)0.32 g(0%)1.86 g(3%)
76. PACE, Diced Green Chilies - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 27(1%)6.67(5%)0(0%)0(0%)
Typical Serving Amount : 2 tbsp (or 30g):
0.99 g(4%)8.1 kcal(0%)2 g(2%)0 g(0%)0 g(0%)
Other Serving Size : 1 serving (or 30g):
0.99 g(4%)8.1 kcal(0%)2 g(2%)0 g(0%)0 g(0%)
77. Beans, snap, yellow, cooked, boiled, drained, without salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 35(2%)7.88(6%)0.28(0%)1.89(3%)
Typical Serving Amount : 1 cup (or 125g):
4.13 g(17%)43.75 kcal(2%)9.85 g(8%)0.35 g(1%)2.36 g(4%)
78. Hyacinth-beans, immature seeds, raw - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 46(2%)9.19(7%)0.2(0%)2.1(4%)
Typical Serving Amount : 1 cup (or 80g):
2.64 g(11%)36.8 kcal(2%)7.35 g(6%)0.16 g(0%)1.68 g(3%)
79. Beans, snap, yellow, cooked, boiled, drained, with salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 35(2%)7.88(6%)0.28(0%)1.89(3%)
Typical Serving Amount : 1 cup (or 125g):
4.13 g(17%)43.75 kcal(2%)9.85 g(8%)0.35 g(1%)2.36 g(4%)
80. Cauliflower, green, cooked, no salt added - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 32(2%)6.28(5%)0.31(0%)3.04(5%)
Typical Serving Amount : .2 head (or 90g):
2.97 g(12%)28.8 kcal(1%)5.65 g(4%)0.28 g(0%)2.74 g(5%)
81. Salsify, (vegetable oyster), raw - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 82(4%)18.6(14%)0.2(0%)3.3(6%)
Typical Serving Amount : 1 cup slices (or 133g):
4.39 g(18%)109.06 kcal(5%)24.74 g(19%)0.27 g(0%)4.39 g(8%)
82. Cauliflower, green, cooked, with salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 32(2%)6.28(5%)0.31(0%)3.04(5%)
Typical Serving Amount : .5 cup (1 pieces) (or 62g):
2.05 g(8%)19.84 kcal(1%)3.89 g(3%)0.19 g(0%)1.88 g(3%)
83. Burdock root, raw - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 72(4%)17.34(13%)0.15(0%)1.53(3%)
Typical Serving Amount : 1 cup (1 pieces) (or 118g):
3.89 g(16%)84.96 kcal(4%)20.46 g(16%)0.18 g(0%)1.81 g(3%)
Other Serving Size : 1 root (or 156g):
5.15 g(21%)112.32 kcal(6%)27.05 g(21%)0.23 g(0%)2.39 g(4%)
84. Broccoli, cooked, boiled, drained, with salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 35(2%)7.18(6%)0.41(1%)2.38(4%)
Typical Serving Amount : 1 stalk, large (11-12 long) (or 280g):
9.24 g(37%)98 kcal(5%)20.1 g(15%)1.15 g(2%)6.66 g(12%)
Other Serving Size : 1 stalk, medium (7-1/2 - 8 long) (or 180g):
5.94 g(24%)63 kcal(3%)12.92 g(10%)0.74 g(1%)4.28 g(8%)
Other Serving Size : 1 stalk, small (5 long) (or 140g):
4.62 g(18%)49 kcal(2%)10.05 g(8%)0.57 g(1%)3.33 g(6%)
Other Serving Size : 1 spear (about 5 long) (or 37g):
1.22 g(5%)12.95 kcal(1%)2.66 g(2%)0.15 g(0%)0.88 g(2%)
Other Serving Size : .5 cup, chopped (or 78g):
2.57 g(10%)27.3 kcal(1%)5.6 g(4%)0.32 g(0%)1.86 g(3%)
85. Potatoes, boiled, cooked in skin, skin, without salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 78(4%)17.21(13%)0.1(0%)2.86(5%)
Typical Serving Amount : 1 skin (or 34g):
1.12 g(4%)26.52 kcal(1%)5.85 g(5%)0.03 g(0%)0.97 g(2%)
86. Sweet potato, cooked, baked in skin, without salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 90(5%)20.71(16%)0.15(0%)2.01(4%)
Typical Serving Amount : 1 cup (or 200g):
6.6 g(26%)180 kcal(9%)41.42 g(32%)0.3 g(0%)4.02 g(7%)
Other Serving Size : 1 large (or 180g):
5.94 g(24%)162 kcal(8%)37.28 g(29%)0.27 g(0%)3.62 g(6%)
Other Serving Size : 1 medium (2 dia, 5 long, raw) (or 114g):
3.76 g(15%)102.6 kcal(5%)23.61 g(18%)0.17 g(0%)2.29 g(4%)
Other Serving Size : 1 small (or 60g):
1.98 g(8%)54 kcal(3%)12.43 g(10%)0.09 g(0%)1.21 g(2%)
87. Sweet potato, cooked, baked in skin, with salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 92(5%)20.71(16%)0.15(0%)2.01(4%)
Typical Serving Amount : 1 medium (2 dia, 5 long, raw) (or 114g):
3.76 g(15%)104.88 kcal(5%)23.61 g(18%)0.17 g(0%)2.29 g(4%)
Other Serving Size : .5 cup, mashed (or 100g):
3.3 g(13%)92 kcal(5%)20.71 g(16%)0.15 g(0%)2.01 g(4%)
88. Parsley, fresh - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 36(2%)6.33(5%)0.79(1%)2.97(5%)
Typical Serving Amount : 1 cup chopped (or 60g):
1.98 g(8%)21.6 kcal(1%)3.8 g(3%)0.47 g(1%)1.78 g(3%)
Other Serving Size : 1 tbsp (or 3.8g):
0.13 g(1%)1.37 kcal(0%)0.24 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 10 sprigs (or 10g):
0.33 g(1%)3.6 kcal(0%)0.63 g(0%)0.08 g(0%)0.3 g(1%)
89. Potatoes, boiled, cooked in skin, skin, with salt - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 78(4%)17.2(13%)0.1(0%)2.86(5%)
Typical Serving Amount : 1 skin (or 34g):
1.12 g(4%)26.52 kcal(1%)5.85 g(5%)0.03 g(0%)0.97 g(2%)
90. Cowpeas, young pods with seeds, raw - Fiber
3.3 g of Fiber per 100g (13% RDA)
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.3 g(13%) 44(2%)9.5(7%)0.3(0%)3.3(6%)
Typical Serving Amount : 1 cup (or 94g):
3.1 g(12%)41.36 kcal(2%)8.93 g(7%)0.28 g(0%)3.1 g(6%)
Other Serving Size : 1 pod (or 12g):
0.4 g(2%)5.28 kcal(0%)1.14 g(1%)0.04 g(0%)0.4 g(1%)
91. Beans, snap, green, cooked, boiled, drained, with salt - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 35(2%)7.88(6%)0.28(0%)1.89(3%)
Typical Serving Amount : 1 cup (or 125g):
4 g(16%)43.75 kcal(2%)9.85 g(8%)0.35 g(1%)2.36 g(4%)
92. Cauliflower, green, raw - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 31(2%)6.09(5%)0.3(0%)2.95(5%)
Typical Serving Amount : 1 cup (or 64g):
2.05 g(8%)19.84 kcal(1%)3.9 g(3%)0.19 g(0%)1.89 g(3%)
Other Serving Size : 1 floweret (or 25g):
0.8 g(3%)7.75 kcal(0%)1.52 g(1%)0.08 g(0%)0.74 g(1%)
Other Serving Size : 1 head, large (6-7 dia) (or 511g):
16.35 g(65%)158.41 kcal(8%)31.12 g(24%)1.53 g(2%)15.07 g(27%)
Other Serving Size : 1 head, medium (5-6 dia) (or 431g):
13.79 g(55%)133.61 kcal(7%)26.25 g(20%)1.29 g(2%)12.71 g(23%)
Other Serving Size : 1 head, small (4 dia) (or 325g):
10.4 g(42%)100.75 kcal(5%)19.79 g(15%)0.98 g(2%)9.59 g(17%)
93. Shallots, raw - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 72(4%)16.8(13%)0.1(0%)2.5(4%)
Typical Serving Amount : 1 tbsp chopped (or 10g):
0.32 g(1%)7.2 kcal(0%)1.68 g(1%)0.01 g(0%)0.25 g(0%)
94. Squash, winter, butternut, cooked, baked, with salt - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 40(2%)10.49(8%)0.09(0%)0.9(2%)
Typical Serving Amount : 1 cup, cubes (or 205g):
6.56 g(26%)82 kcal(4%)21.5 g(17%)0.18 g(0%)1.85 g(3%)
95. Okra, raw - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 33(2%)7.45(6%)0.19(0%)1.93(3%)
Typical Serving Amount : 1 cup (or 100g):
3.2 g(13%)33 kcal(2%)7.45 g(6%)0.19 g(0%)1.93 g(3%)
Other Serving Size : 8 pods (3 long) (or 95g):
3.04 g(12%)31.35 kcal(2%)7.08 g(5%)0.18 g(0%)1.83 g(3%)
96. Turnip greens, raw - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 60 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 32(2%)7.13(5%)0.3(0%)1.5(3%)
Typical Serving Amount : 1 cup, chopped (or 55g):
1.76 g(7%)17.6 kcal(1%)3.92 g(3%)0.17 g(0%)0.83 g(1%)
97. Potatoes, hashed brown, home-prepared - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 265(13%)35.11(27%)12.52(19%)3(5%)
Typical Serving Amount : 1 cup (or 156g):
4.99 g(20%)413.4 kcal(21%)54.77 g(42%)19.53 g(30%)4.68 g(8%)
98. Beans, snap, green, cooked, boiled, drained, without salt - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 35(2%)7.88(6%)0.28(0%)1.89(3%)
Typical Serving Amount : 1 cup (or 125g):
4 g(16%)43.75 kcal(2%)9.85 g(8%)0.35 g(1%)2.36 g(4%)
99. Squash, winter, butternut, cooked, baked, without salt - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 40(2%)10.49(8%)0.09(0%)0.9(2%)
Typical Serving Amount : 1 cup, cubes (or 205g):
6.56 g(26%)82 kcal(4%)21.5 g(17%)0.18 g(0%)1.85 g(3%)
100. Pickle relish, hamburger - Fiber
3.2 g of Fiber per 100g (13% RDA)
Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products
Fiber
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.2 g(13%) 129(6%)34.48(27%)0.54(1%)0.63(1%)
Typical Serving Amount : 1 tbsp (or 15g):
0.48 g(2%)19.35 kcal(1%)5.17 g(4%)0.08 g(0%)0.09 g(0%)
Other Serving Size : .5 cup (or 122g):
3.9 g(16%)157.38 kcal(8%)42.07 g(32%)0.66 g(1%)0.77 g(1%)






fiber and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito