The Best High-Fiber Vegetables and How to Cook Them
Vegetables add fiber, volume, and nutrients for very few calories. These are some of the most fiber-rich options in the produce aisle.
Key takeaways
- Green peas, artichokes, and broccoli are standouts.
- Roasting and sauteing make vegetables more appealing than boiling.
- Leave the skin on potatoes and sweet potatoes.
| Vegetable | Serving | Fiber (approx.) |
|---|---|---|
| Green peas, cooked | 1 cup | 9 g |
| Artichoke, cooked | 1 medium | 7 g |
| Broccoli, cooked | 1 cup | 5 g |
| Spinach, cooked | 1 cup | 4 g |
| Brussels sprouts, cooked | 1 cup | 4 g |
| Sweet potato, baked with skin | 1 medium | 4 g |
| Potato, baked with skin | 1 medium | 4 g |
| Carrots, raw | 1 cup chopped | 3.5 g |
| Cauliflower, cooked | 1 cup | 3 g |
Cooking tips that make a difference
- Roast at high heat. 425°F (220°C) with olive oil and salt caramelizes broccoli, Brussels sprouts, and cauliflower.
- Saute with garlic. Spinach wilts in a couple of minutes and shrinks to a small, fiber-dense portion.
- Add to everything. Stir peas into rice, pasta, and soups. Grate carrots into sauces.
- Do not peel. Much of the fiber in potatoes and sweet potatoes is in the skin.
- Buy frozen. Frozen vegetables are picked and frozen at peak freshness and are convenient.
Pair them with beans or whole grains from our dinner ideas, and see the fruit ranking too.
This article is for general education and is not medical advice. See our medical disclaimer.