Are you wondering if vegetables are a good source of fiber? No worries, this article will answer that question for you, in addition to also providing you with more useful info!
- In the first part of the article, we will go into detail about vegetables as a fiber source. We will provide some examples and give you their exact fiber count and the number of calories.
- In the second part of the article, we will offer a list of several vegetables that are extremely rich in fiber. These will all be amazing fiber sources.
- In the last part, we will provide you with the fiber count in our top picks for fiber sources among vegetables in multiple measurements.
That’s about it, let’s get started!
Quick Answer: Are vegetables a good source of fiber? In most cases, yes. Vegetables can be amazing sources of fiber, some of the best actually.
For starters, let’s talk about how we determine whether a food is a good fiber source or not. We always need to look at the fiber-to-calorie ratio.
Some foods might have a large amount of fiber when measured in a cup or per 100 grams, but they also have tons of calories. This is why we always look at how much fiber you get from a specific food per 100 calories. This is, in our opinion, the best way to measure it.
So, when it comes to vegetables, fortunately, there are plenty that rank highly. There are even those that crack the 10 grams per 100 calories mark.
For example, artichokes provide you with 11.5 grams of fiber per 100 calories. Not many foods can do the same. Cauliflowers are also great with 8 grams per 100 calories.
Another excellent example is an eggplant, which will provide you with 12 grams of fiber per 100 calories. There are many other examples in the list below.
You should always try to combine multiple foods to get to your daily fiber goal.
Experts say that the recommended daily fiber amount is 30 grams. Vegetables make reaching this extremely easy. For example, two medium-sized eggplants will provide you with 34.4 grams of fiber, which is more than necessary. All for the price of 286 calories.
Not many foods can do this. Still, we always advise you to combine multiple foods that are rich in fiber into your diet. You can eat one artichoke and one eggplant and you would get 24 grams of fiber for the price of only 203 calories. From there on it is easy to get the remaining 6 grams.
Combining multiple foods will help you create the best possible fiber-rich diet. Now, let’s see some of the best examples of vegetables that have tons of fiber.
Comparing Fiber Content In Fiber-Rich Vegetables
- A medium-sized artichoke has 6.9 grams of fiber and 60.2 calories. (11.5 grams of fiber per 100 calories)
- A medium-sized carrot has 1.7 grams of fiber and 25 calories. (6.8 grams of fiber per 100 calories)
- A cauliflower has 11.8 grams of fiber and only 147 calories. (8 grams of fiber per 100 calories)
- A zucchini has 2 grams of fiber for the price of 33.3 calories. (6 grams of fiber per 100 calories) While 2 grams might not seem much, the low calorie count makes them amazing.
- A medium-sized eggplant has 17.2 grams of fiber and 143 calories. (12 grams of fiber per 100 calories)
- One large leaf of lettuce has 0.6 grams of fiber and 4.8 calories. (12.5 grams of fiber per 100 calories) despite one leaf having almost no fiber, if we look at the calories we can see why lettuce is an amazing fiber source.
- Red cabbage leaves are also great, with one leaf having 0.5 grams of fiber and 7.1 calories. (7 grams of fiber per 100 calories) Just like lettuce, the low number of calories makes it amazing, fiber-wise.
- Brussel sprouts have 3.3 grams of fiber and 37.8 calories per cup. (8.7 grams of fiber per 100 calories)
- One cup of kale has 0.9 grams of fiber and 7.4 calories. (12.2 grams of fiber per 100 calories)
- A medium-sized bell pepper has 2.5 grams of fiber and 31 calories. (8 grams of fiber per 100 calories)
- A cup of collard greens has 3 grams of fiber and 25 calories (12 grams of fiber per 100 calories)
How Much Fiber Vegetables Contain By Quantity
- 1 medium-sized artichoke has 6.9 grams of fiber and 60.2 calories.
- Artichokes have 5.4 grams of fiber and 47 calories per 100 grams.
- Artichokes have 1.5 grams of fiber and 13.3 calories per oz.
- 1 medium-sized eggplant has 17.2 grams of fiber and 143 calories.
- Eggplants have 3 grams of fiber and 25 calories per 100 grams.
- Eggplants have 0.9 grams of fiber and 7.1 calories per oz.
- 1 cup of collard greens has 3 grams of fiber and 25 calories.
- Collard greens have 3.5 grams of fiber and 29.4 calories per 100 grams.
- Collard greens have 1 gram of fiber and 8.3 calories per oz.
That’s about it, now you know all there is to know about vegetables as a source of fiber. As you can see, there are many that are capable of providing you with a lot of fiber. Just combine the ones you like the most and you should be able to create the best possible fiber-rich diet. We tried explaining how we determine whether something is a good fiber source or not as well, so hopefully, that helped you.