Nutrient list · USDA values per 100 g

High Fiber Vegetables

Quick answer

Sun-Dried Tomatoes comes first with 12.3 g per 100 g. 77 foods in the CalorTracker database qualify, ranked highest first.

Vegetables ranked by dietary fiber per 100 g, highest first. 77 vegetables are ranked, and Sun-Dried Tomatoes is first at 12.3 g per 100 g.

Cooked and raw rows of one vegetable are separate, since water changes the amount per 100 g, and prepared dishes such as fried or mashed potatoes are ranked as USDA describes them. Open a row for its calories and full nutrient table.

High Fiber Vegetables: 77 of 77 qualifying foods, ranked by dietary fiber per 100 g
Food	Dietary fiber per 100 g	Calories per 100 g
1.Sun-Dried Tomatoes	12.3 g	258 kcal
2.Artichoke	5.7 g	53 kcal
3.Green Peas (Raw)	5.7 g	81 kcal
4.Green Peas (Cooked)	5.5 g	84 kcal
5.Jicama	4.9 g	38 kcal
6.Parsnips	4.9 g	75 kcal
7.Frozen Peas	4.5 g	77 kcal
8.Acorn Squash	4.4 g	56 kcal
9.Kale	4.1 g	35 kcal
10.Collard Greens	4 g	33 kcal
11.Kale (Cooked)	4 g	36 kcal
12.Brussels Sprouts	3.8 g	43 kcal
13.Baked Sweet Potato	3.3 g	90 kcal
14.Broccoli (Cooked)	3.3 g	35 kcal
15.Butternut Squash (Baked)	3.2 g	40 kcal
16.Green Beans (Cooked)	3.2 g	35 kcal
17.Hash Browns	3.2 g	265 kcal
18.Okra	3.2 g	33 kcal
19.Fennel	3.1 g	31 kcal
20.Carrots (Cooked)	3 g	35 kcal
21.Eggplant	3 g	25 kcal
22.Sweet Potato	3 g	86 kcal
23.Canned Pumpkin	2.9 g	34 kcal
24.Sauerkraut	2.9 g	19 kcal
25.Beets (Raw)	2.8 g	43 kcal
26.Carrot	2.8 g	41 kcal
27.Jalapeno Pepper	2.8 g	29 kcal
28.Green Beans	2.7 g	31 kcal
29.Broccoli	2.6 g	34 kcal
30.Brussels Sprouts (Cooked)	2.6 g	36 kcal
31.Green Onions	2.6 g	32 kcal
32.Snow Peas	2.6 g	42 kcal
33.Cabbage	2.5 g	25 kcal
34.Spinach (Cooked)	2.4 g	23 kcal
35.Sweet Corn (Cooked)	2.4 g	96 kcal
36.Cauliflower (Cooked)	2.3 g	23 kcal
37.Baked Potato	2.2 g	93 kcal
38.Mushrooms (Cooked)	2.2 g	28 kcal
39.Spinach	2.2 g	23 kcal
40.Asparagus	2.1 g	20 kcal
41.Bell Pepper	2.1 g	26 kcal
42.Garlic	2.1 g	149 kcal
43.Potato	2.1 g	77 kcal
44.Red Cabbage	2.1 g	31 kcal
45.Romaine Lettuce	2.1 g	17 kcal
46.Shiitake Mushrooms	2.1 g	56 kcal
47.Asparagus (Cooked)	2 g	22 kcal
48.Butternut Squash (Raw)	2 g	45 kcal
49.Canned Corn	2 g	67 kcal
50.Cauliflower	2 g	25 kcal
51.Ginger Root	2 g	80 kcal
52.Sweet Corn (Raw)	2 g	86 kcal
53.Canned Tomatoes	1.9 g	16 kcal
54.Boiled Potato	1.8 g	86 kcal
55.Leeks	1.8 g	61 kcal
56.Turnips	1.8 g	28 kcal
57.Onion	1.7 g	40 kcal
58.Arugula	1.6 g	25 kcal
59.Black Olives (Canned)	1.6 g	116 kcal
60.Celery	1.6 g	14 kcal
61.French Fries	1.6 g	198 kcal
62.Radish	1.6 g	16 kcal
63.Swiss Chard	1.6 g	19 kcal
64.Mashed Potatoes	1.5 g	113 kcal
65.Spaghetti Squash	1.5 g	31 kcal
66.Lettuce	1.3 g	15 kcal
67.Portobello Mushrooms	1.3 g	22 kcal
68.Iceberg Lettuce	1.2 g	14 kcal
69.Napa Cabbage	1.2 g	16 kcal
70.Tomato	1.2 g	18 kcal
71.Bok Choy	1 g	13 kcal
72.Dill Pickles	1 g	12 kcal
73.Mushrooms (Raw)	1 g	22 kcal
74.Yellow Squash	1 g	19 kcal
75.Zucchini	1 g	17 kcal
76.Cucumber	0.5 g	15 kcal
77.Pumpkin	0.5 g	26 kcal

How this list is calculated

Foods are ranked by dietary fiber per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.

This list draws on the vegetables in the CalorTracker food database (77 foods). Every food with a measured value above zero qualifies. A food USDA has no measurement for is left out, never counted as zero.

77 foods qualify, and the table shows all of them.

Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.

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This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

Source: USDA FoodData Central, retrieved October 22, 2026. How we calculate.